Tag Archives: niacin

African-Spiced Peach and Pomegranate Chicken

I am stuck in not-so-sunny Cardiff so I thought I would make a summery spiced salad to cheer me up! Using North African flavours, this light and easy meal can be used as a lunch and a tea, and provides a load of vitamins and minerals for health.

INGREDIENTS:

  • 3 chicken thighs
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • 2 tbsp pomegranate seeds
  • 2 peaches, quartered
  • 1 courgette, stripped
  • 3 Brazil nuts, chopped
  • 1 tsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Mix the spices together and put half on the chicken thighs and cook for 10 minutes.
  3. Meanwhile, add the remaining spices to the peaches and add to the oven after the 10 minutes is over. The peaches and chicken thighs should now take a further 20minutes to cook.
  4. When they are nearly done, heat the olive oil in a pan on a medium-high heat. Add the courgette strips and cook until slightly browned.
  5. Plate up the courgette, peaches and chicken thighs, and top with the pomegranate seeds and Brazil nuts.
  6. Enjoy!

NUTRITION:

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Chicken – a good source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

Peaches – High in vitamin A for vision, and C for antioxidant and immune function.

Brazil nuts – One of the best sources of selenium which has a massive role in the immune system and in thyroid hormone function.

Pomegranate seeds – Considered a superfood, pomegranate is high in vitamin C for immune function, folate for DNA synthesis, and potassium for fluid balance.

Courgette – High in vitamin A for vision, fibre for digestion, and magnesium for chemical reactions in the body and immune function.

Moroccan Chicken and Date Couscous

A fragrant tea or easy pack up lunch, this Moroccan style chicken uses dates to give it a sweet kick and is super high in protein!

INGREDIENTS:

  • 40g couscous
  • 1 brown onion, chopped
  • 2 chicken thighs
  • 5 dates
  • 1 clove garlic, diced
  • 1 tsp cumin
  • 1 tsp cinnamon
  • 120ml boiling water or chicken stock
  • 1 tsp olive oil
  • Bunch of parsley, to top
  • METHOD:
    1. Preheat the oven to 220/8.
      Heat the olive oil on a medium-high heat and brown the chicken thighs for 4-5 minutes, or until crispy.
      Remove and add to a roasting tin, along with the dry couscous.
      In the same pan that has just cooked the chicken, reduce the heat and soften the onion and garlic for 5minutes.
      Add the dates, cumin, cinnamon and stock to the onion mix, and bring to the boil.
      Mix the dates and stock to the dried couscous and chicken in the roasting tin, and cover with tin foil.
      Bake for 25- 30 minutes.
      Serve with parsley and enjoy!

    NUTRITION:

    Chicken – a good source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Couscous – high in protein (5g per portion) and providing a good base for this dish.

    Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

    Dates – a good source of carbohydrate and high in calcium for bone strength.

    Easy Mediterranean-Style Chicken

    Protein-packed, 3 of your 5-a-day, and perfect paired with crusty bread or sticky rice!

    Serves 3

    INGREDIENTS:

    • 3 chicken thighs and 4 chicken drumsticks
    • 2 courgettes, chopped
    • 1 vine of tomatoes
    • 3 onions, chopped
    • 1/2 bulb garlic
    • 1 tbsp mixed herbs
    • 1 tbsp olive oil
    • Seasoning

    METHOD:

    1. Preheat the oven to 220/8
    2. Mix the vegetables with most of the oil, mixed herbs and seasoning in a baking pan.
    3. Rub the chicken with the remaining oil and herbs, season.
    4. Place the chicken on top of the vegetables.
    5. Bake for 40minutes – the vegetables may need tossing halfway through.

    NUTRITION:

    Screen Shot 2018-06-22 at 16.15.29.png

    Chicken – a good source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Courgette – High in vitamin A for vision, fibre for digestion, and magnesium for chemical reactions in the body and immune function.

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

     

    Beef Teriyaki

    This meal, adapted from Japanese recipes, brings Wagamama’s straight to your plate and home, and is much lower in fat.

    Serves 2.

    INGREDIENTS:

    • 200g lean beef steak, diced
    • 1 green pepper, chopped
    • 1 red pepper, chopped
    • 1 onion, chopped
    • 300g mangetout or sugar-snap peas
    • 150g dry rice
    • Sesame seeds to top (optional)
    • Teriyaki sauce

    Homemade teriyaki sauce:

    • 2 tbsp cornstarch
    • 60ml reduced-salt soy sauce
    • 120ml water
    • 60ml cold water
    • 5 tsp brown sugar
    • 1 tbsp honey
    • 1/2 tsp garlic powder
    • 1/2 tsp ginger powder

    METHOD

    1. Heat the rice with boiling water and bring to the boil, cover and simmer for 10-15 minutes.
    2. Meanwhile, heat olive oil in a wok and cook the onion on a medium heat for 2-3 minutes.
    3. Add the diced beef and increase the heat; cook for 2 minutes.
    4. Add the pepper and mange tout, cook for a further 4 minutes, until the vegetables are heated through.
    5. Add the teriyaki sauce and heat for a further minute.
    6. Serve with the rice and top with sesame seeds.
    7. Enjoy!

    Method for homemade teriyaki sauce:

    1. Mix the soy sauce, 120ml of water, brown sugar, honey, garlic and ginger powder in a sauce pan, heat until simmering.
    2. Mix the cornstarch and 60ml of water, and add to the simmering soy sauce mix.
    3. Keep stirring until thick, add water or more cornstarch until desired thickness.

    NUTRITION

    Screen Shot 2018-05-24 at 15.55.15.png

    PLEASE NOTE: this recipe is high in salt and sugar due to the teriyaki sauce. It  should be only eaten in moderation; and if wanting to reduce the sugar and salt, leave out the teriyaki sauce.

    BUT…

    Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

    This recipe also provides 3 of your 5-a-day, so supplying even more vitamins and minerals.

    Beef Soft Tacos with Healthy Slaw

    A healthier version with loads of vegetables and can easily be adapted to suit different diets!

    Serves 4

    INGREDIENTS:

    • 500g 5% fat beef mince (or vegetarian alternative)
    • 1 red onion, chopped
    • 1 clove garlic, diced
    • 1 green pepper, chopped
    • 1 tsp olive oil
    • 3 carrots, thinly sliced
    • 1/2 green cabbage, chopped
    • 1/2 red cabbage, chopped
    • 2 apples, chopped
    • 4 tbsp fat-free plain yoghurt
    • 1 tbsp reduced fat mayonnaise
    • 8 soft tacos (I used the Old El Paso ones)
    • Salsa and guacamole to serve (optional)

    METHOD:

    To make the beef:

    1. Heat the olive oil on a medium heat in a pan.
    2. Add the onions and sauté for 4 minutes.
    3. Add the beef mince and garlic, and increase to a high heat to brown for 3-4minutes.
    4. Reduce to a low-medium heat and add the peppers and cook for a further 8-10 minutes, stirring occasionally.

    To make the coleslaw:

    1. Mix together the carrots, cabbage and apples.
    2. Add the yoghurt and mayonnaise, and mix well.

    Serve all with the tacos, salsa and guacamole. Enjoy!

    NUTRITION

    Screen Shot 2018-05-17 at 14.48.51.png

    Beef – High in protein and low in fat, when the 5% version is bought. It is also high in vitamin B3, B6 and B12, for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

    Coleslaw – Providing fruit and vegetables for your 5-a-day, and lower in fat (and, in my opinion, tastier) due to plain yoghurt and reduced-fat mayo being used instead of normal mayonnaise.

     

    Sweet and Sour Chicken

    I was SO PROUD of this meal, I have never made my own sweet and sour sauce before and let’s just say I will be making it again! Nutritious and delicious!

    Serves 2

    INGREDIENTS

    • 2 chicken breasts, chopped into chunks
    • 1 pineapple, flesh removed and chopped into pieces
    • 5 tbsp ketchup or tomato puree
    • 3 tbsp malt vinegar
    • 2 tbsp demerara sugar
    • 200g sugar snap peas
    • 1 red pepper, deseeded and chopped
    • 1 green pepper, deseeded and chopped
    • 2 onions, chopped
    • 1 clove garlic, chopped
    • 1 tsp olive oil
    • 100g basmati rice
    • 300g water, boiled

    METHOD

    1. Heat the olive oil in a pan and gently fry on a medium heat until soft. Meanwhile, combine the chicken, ketchup, vinegar and sugar.
    2. Add the chicken mixture to the pan and turn up to a high heat to sear the chicken, reduce to a medium heat and cook for 10 minutes.
    3. In a separate pan, boil the rice with the water, and then reduce to a simmer and cook for 10minutes.
    4. Add the peppers, garlic, peas and the pineapple to the chicken and cook for a further 5 minutes until the pineapple is hot and the chicken is cooked through.
    5. Serve and enjoy!

    NUTRITION

    Screen Shot 2018-04-24 at 13.54.28.png

    Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Pineapple – an amazing source of vitamin C for protein and neurotransmitter synthesis, and manganese for protein formation and calcium absorption. It is also high in fibre for digestion.

    Vegetables – this meal provides 3+ of your 5-a-day, giving you loads of vitamins and minerals!

    Rice – a good source of carbohydrate, which is also low in fat and forms a energy-giving base for the rest of the meal.

    Chicken and Chickpea Protein Curry

    This recipe uses chickpeas instead of a carbohydrate base, so is perfect for getting that protein in for muscle production. For a vegetarian alternative, substitute the chicken for rice or naan; or you could swap out one can of chickpeas for the carbohydrates if you think you need more nutrients for energy!

    Serves 2

    INGREDIENTS

    • 250g chicken breast, diced
    • 2 cans chickpeas, drained
    • 1 large white onion, chopped
    • 1 tsp garlic, chopped
    • 1 tsp ginger, mushed
    • 2 tbsp garam masala
    • 1 tsp turmeric
    • 1 can chopped tomatoes
    • 1 lemon
    • 1 bunch fresh coriander
    • 1 tsp olive oil

    METHOD

    1. Heat olive oil in a large pan and add onion, cooking until soft.
    2. Add chicken breast and, whilst stirring, cook for 10-15 minutes or until the chicken is mostly white all the way through.
    3. Add the garlic and ginger and fry for another 2 minutes.
    4. Add garam masala, turmeric, salt and pepper and combine.
    5. Add the tomatoes and chickpeas, and again stir to combine and heat through.
    6. Cover with a lid and turn to a low heat, cook for another 5-10 minutes.
    7. Remove the lid and mix in the coriander and lemon juice until the coriander has wilted.
    8. Enjoy!

    NUTRITION

    Screen Shot 2018-04-13 at 12.51.56.png

    Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Chickpeas – a plant-based protein source and a brilliant base if wanting a low-carb meal; chickpeas provide 36g of protein in addition to the 55g from the chicken. They are also high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.

     

    Sweet Potato Chicken Hotpot

    This simple but delicious recipe fills you up and will use any leftover chicken you don’t want to waste!

    Leftover roast potatoes can also be used to top the hotpot, just bake in the oven for a little less time!

    INGREDIENTS

    • 1 onion
    • 10g flour
    • 300ml water or chicken stock
    • 100g cooked chicken
    • Teaspoon of olive oil
    • 1 medium-sized sweet potato
    • Pinch of nutmeg
    • Veg – I used broccoli and sweetcorn but any mixed veg will work!

    METHOD

    1. Heat oven to 200C/180CF/6
    2. Chop onion and cook on a low heat with the olive oil in a saucepan until soft, or for around 5 minutes.
    3. Remove the pan from the heat and mix in the flour.
    4. Return the pan to the heat and stir to cook the flour for 1-2 minutes.
    5. Slowly add the water or chicken stock and, once added, season with pepper and a pinch of nutmeg.
    6. Bring the boil and keep stirring until the mixture thickens slightly.
    7. Stir in the cooked chicken and vegetables.
    8. Slice the sweet potato into rounds.
    9. Pour the chicken mixture into a baking dish and top with the sweet potato rounds so that no chicken mixture is exposed.
    10. Brush with olive oil and season the top of the hotpot.
    11. Oven bake for 30-35minutes.
    12. Enjoy!

    NUTRITION

    Screen Shot 2018-04-02 at 19.09.13.png

    Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Sweet Potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

    The vegetables chosen will also contribute to your 5-a-day and vitamin and mineral intake. I recommend selecting no less than 2 or 3, however the more the merrier!