Tag Archives: zinc

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.

     

    Moroccan-Spiced Chicken One-Pot

    A low-fat, high protein (52.2g per serving) and moderate calorie main meal, perfect for the summer and packing a punch with spices and flavour!

    Serves 1

    INGREDIENTS:

    • 1 chicken breast, cut into chunks
    • 50g dried couscous
    • 1 onion, chopped
    • 1 clove garlic, diced
    • 150ml water or chicken stock
    • 80g cooked peas
    • 1 carrot, thinly sliced
    • 1 tsp ground cumin
    • 1/2 tsp ground coriander
    • 1/2 tsp ground turmeric
    • 1/2 tsp ground cinnamon
    • 1 tsp olive oil
    • 1 bunch fresh mint

    METHOD:

    1. Heat the olive oil on a high heat.
    2. Sear the chicken so there is no pink around the outside, and continue to cook for a further 3 minutes.
    3. Reduce the heat to medium, and add the onions and cook for 5 minutes.
    4. Add the spices, garlic and carrots, and cook for a further 4minutes until the carrots are slightly soft.
    5. Remove from the heat and add the stock or boiled water, the peas and the couscous. Combine well.
    6. Leave for 5 minutes, until the couscous has expanded and is soft and fluffy.
    7. Add fresh mint to serve.
    8. Enjoy!

    NUTRITION

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    YES LADS LOOK AT ALL THAT GREEN!

    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.

    Couscous – high in protein (6g per portion) and providing a good base for this dish.

    Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

    Carrots – High in retinol for vision, thiamin for energy release from carbohydrates and neurotransmitter synthesis, fibre for digestion, vitamin C for immune and antioxidant function, and potassium.

     

    Mini Fish Pie Fillets

    Good for a light tea or as nibbles at a buffet, these dairy-free fish pie fillets are fun to make and super healthy!

    Serves 1

    INGREDIENTS:

    • White fish fillet
    • 50g prawns
    • 1 small potato, halved and sliced
    • 1tsp olive oil
    • Seasoning

    METHOD:

    1. Preheat the oven to 220/8.
    2. Put potato in microwave and put on full heat for 5-6minutes.
    3. Take out and put white fish in microwave for 3minutes.
    4. Put fillet on baking tray, top with prawns and potato.
    5. Cover in olive oil and season.
    6. Put in oven for 10-15minutes.
    7. Serve with green vegetables.
    8. Enjoy!

    NUTRITION:

    Screen Shot 2018-04-25 at 13.34.51.png

    Fish – low in fat and calories, and high in protein, this base provides a tasty alternative to higher calorie meat pies – swap for salmon if wanting something higher in calories and to provide you with omega-3 fatty acids.

    Prawns – also low in fat and calories, they are a good source of magnesium for skeletal development and muscle contraction; zinc for enzyme and immune function; and selenium for thyroid and immune function.

    Potatoes – a starchy, low-fat base they will provide you with energy for the rest of the day.

    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.

    Tofu Cashew Sweet Potato Curry

    Providing 2 of your 5 a day, this vegan recipe is high in protein and SUPER DELICIOUS.

    Serves 2

    INGREDIENTS

    • 240g plain tofu, cut into 2cm chunks
    • 450g sweet potato
    • 25g plain cashew nuts
    • 150g broccoli
    • 2 onions
    • 1 clove garlic, minced
    • 1/2 tsp mushed ginger
    • 150g fat free plain yoghurt (or alternative)
    • 1 tsp turmeric
    • 1 tsp cumin
    • 1 tsp mild chilli powder
    • 2 tsp olive oil
    • 400ml of boiling water

    METHOD

    1. Partially dry the tofu chunks by putting in kitchen roll and placing a heavy object (like a frying pan) on the top. Meanwhile, heat 1 tsp of olive oil in a pan.
    2. When the oil is hot, add the tofu and cook for 5-10minutes or until the tofu is browned on the outside. Set aside.
    3. Heat the remaining oil in a pan and cook the onions until soft (for around 5 minutes) on a medium heat.
    4. Add the garlic, ginger, turmeric, cumin and chilli powder and cook for a furthur 2-3 minutes.
    5. Add the water and sweet potato and bring to the boil.
    6. Reduce to a simmer and cover for 10-15 minutes.
    7. Add the broccoli and cook for a further 5 minutes until tender.
    8. Take off the heat and stir through the yoghurt and chopped cashew nuts.
    9. Season and serve.

    NUTRITION

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    Tofu – Providing nearly 20g of protein per portion, these soya bean based chunks of goodness are also high in phosphorous for growth and repair of tissues, and are much lower in salt and fat than most meat-based alternatives.

    Cashew nuts – Nuts are an AMAZING source of unsaturated fats (the healthier ones) and also provide protein and minerals like zinc for enzyme and immune function, and selenium which makes antioxidants.

    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.

    Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

     

    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.