Calories: 1200 kcal (or 542 kcal smaller portion)
Macros: 97g Protein, 114g Carb & 40g Fat
Just what the doctor ordered to get rid of those wintry sniffles! Hot, smoky and mild spice to warm you up front the inside. This sis a low fat but high satiety meal, due to the volume of veggies and lean chicken breast. Rich, tomatoey and moreish – absolutely delicious and satisfying. What’s more, this is all simply chucked together and cooked in next to no time.You’ve got lots of microbiome benefits with the prebiotics in this dish, and you even have the gluten removed with a slice of 48h fermented Sourdough. YUM! 😋
For a smaller portion, serve up half a portion and remove the Sourdough & Olive Oil – a great size for a smaller appetite. This would save you 577 calories, without compromising on the flavours or nutritional goodness whatsoever.
Cooking Time: 25mins
- Organic Chicken Breast – 300g / 2x breasts
- Chorizo – 65g
- Mushrooms – 6x medium
- Diced Onions – 2x tablespoons
- Crushed Garlic (lazy) – 2x teaspoons
- Chopped Tomatoes (tinned) – 225g
- Red Wine – 15ml
- Sweet Potato – 370g
- Organic Sheep Yoghurt – 30g
- Rice Bran Oil – 1x teaspoon
- Water – 50ml
- To season – Rock Salt & Black Pepper
- 48h Fermented Sourdough (as a side) – 42g
- Extra Virgin Olive Oil – ½ x teaspoon
- Chicken is a great source of healthy lean protein. With 31 grams of protein per 100 grams, is one of the best foods for protein. A good source of Magnesium, Vitamin A, Potassium, Pantothenic Acid, Phosphorus and a variety of Vitamin B’s, with trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D.
- Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to its high fibre content that slows the absorption of the carbs.
- Onions & Garlic are great sources of indigestible fibre (inulin) and have prebiotic benefits for your guts microbiome.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Sheep Yoghurt contains about twice the protein and fat of cow’s milk, but this also means twice the ‘healthy’ fats (monounsaturated and polyunsaturated, including Omega 3 & 6). The body needs healthy fats for many bodily functions, like absorbing vitamins. These healthy fats lower in the lactose burden, making it extremely gentle on the digestive system and provides a higher dose of many vitamins compared to cow’s milk.
- White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
- Olive Oil is loaded with antioxidants that help protect the heart and blood cells from damage, and can also aid in weight loss and pain relief.
- Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. However, due to the lectins present in their seeds and skin, some inflammatory response and sensitivities can occur with digesting tomatoes. Cooking and High pressure cooking, as well as removing the seeds can eliminate the lectins and make them more digestible.
- Paprika helps with indigestion, cardiovascular health, and circulation; is antibacterial and anti-inflammatory; and contains vitamins A, E, K, and C. Antioxidants include Vitamin A, Lutein and Zeaxanthin. However, some people do not process peppers that well – so good to carefully monitor gut response.
- Sourdough, as it is fermented (the longer the better), gives you the enjoyment of bread with negligible to no gluten and Wheat Germ Agglutinin, that is usually inflammatory to your gut and can cause a myriad of health risk factors in addition to food cravings.
Quality High-meat content Sausages are high in protein and essential vitamins, minerals, creatine and amino acid good for overall health. Lean pork, when trimmed of visible fat, is nutrient-dense and satisfying. Best to treat pork as a treat as there are more nutritious meats.
Follow the AdapNation Food Diary and subscribe to the Weekly Newsletter ⬆︎ to never miss out on our new tasty healthy meal ideas.
Use the AdapNation Food Diary BUTLER to design your next meal, or perform a Quick Search using the FOOD DIARY NAVIGATOR ⬇︎ to find just what you fancy, based on your available ingredients, effort level, cuisine or meal time.