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Chipotle chicken, garlic roasted cauliflower rice and broccoli

Chipotle chicken, garlic roasted cauliflower rice and broccoli

 


Nutritional Information (per serve)

Energy
428kcal
Fat
17.3g
Carbohydrates
7.7g
Fibre
7.4g
Protein
54.2g

Ingredients (Serves 1)
  • 200g chicken breast
  • Olive oil spray (1-second spray)
  • 80g cauliflower rice
  • 160g broccoli
  • 70g (½) avocado
  • 2x ¼ lemon to squeeze (and for zest)
  • ½ tsp mixed herbs
  • ¼ tsp pepper
  • 1 tsp chipotle spice

Method
Preheat oven to 180℃
Step 1: Chicken
  1. Squeeze a quarter lemon and add mixed herbs, pepper and chipotle spice into a small bowl
  2. Take chicken breast and rub in spice and lemon juice mix
  3. Using a non-stick frying pan on medium heat, spray-on oil spray for 1 second - sauté chicken for approximately 4-5 minutes, turning chicken frequently until cooked.

Step 2: Cauliflower rice
  1. Take a grater and locate the large holes - use this side
  2. Using the grater, proceed to grate the raw cauliflower until the portion is fully processed into cauliflower rice. You could also use a food processor or blender for this step
  3. Add raw cauliflower rice to a non-stick pan and sauté for approximately 5 - 8 minutes
  4. During the sauté process - add garlic and mixed herbs as well as a lid to allow the cauliflower to steam, stirring occasionally.

Step 3: Broccoli
  1. Place broccoli on a baking tray and add garlic and pepper
  2. Place the baking tray in preheated oven and roast for 20 minutes and you start to see that some of the florets are beginning to brown
  3. Once cooked to satisfaction - toss with a quarter squeezed lemon and the lemon zest (you can get the lemon zest by finely grating the ¼ slice)

Step 4: Avocado
  1. Slice avocado in half and then in half again - this gives you a quarter - use this quarter avocado as part of your meal
  2. Top tip - add lemon juice to the leftover avocado to help it keep longer. Store it in the fridge and for use at a later stage

Suitable for:
  • Omnivores
  • Low carb

Allergens:
  • None

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