Who doesn’t love a meal that is quick and easy to throw together during the week?! This is the perfect hump day meal to feed the family (or yourself with a few days of delicious leftovers). This recipe is low carb and can be made with a number of different modifications to suit different intolerances or dietary preferences.
Try using ghee instead of butter for dairy intolerances as ghee has had the casein and lactose removed which is usually what most people have a sensitivity to. Try using coconut aminos instead of soy sauce for a gluten free option and for those that want to avoid soy-based products. The recipe can of course also be made vegetarian or vegan by replacing the chicken with tempeh, chickpeas or lentils (be mindful this will up the carb content of the meal) and by replacing the ghee with coconut oil or extra olive oil.
Now, it is important to know that for most people carbohydrates are not the enemy and as long as they are unrefined, complex carbohydrates they remain an important source of fuel and beneficial for our health. However, some of us do need low carbohydrate food options to effectively manage different conditions, weight or states of health (a nutritionist can help you figure out what the best way of eating is for you). This recipe is great because it can suit almost everybody. It is low in carbohydrates but high in healthy fats which provide an alternative fuel source for your body when carbs are limited – this is important! This meal can also be served with cauliflower rice for a low carbohydrate option or basmati rice for all you carb-lovers. Basmati rice is lower GI than other forms of rice which means it is digested more slowly. This is a good option as it places less of a load on your body and avoids blood sugar spikes.
No matter what your preference this meal was very delicious and satisfying and I have no doubt you will enjoy it as much as I did!
• 600gm chicken breast, cut into bite sized pieces
• Salt (sea or Himalayan) and pepper
• 2 tbsp butter (or ghee for dairy free)
• 2 tbsp extra virgin olive oil
• ½ red capsicum, julienned and then cut into bite sized pieces
• ½ broccoli, cut into bite sized pieces
• 2 zucchinis, sliced lengthways and then chopped into bite sized pieces
• 3 cloves garlic, minced
• 1 cup chicken stock or broth
• ½ cup natural peanut butter (crunchy or smooth depending on preference for texture)
• 4 tbsp soy sauce or coconut aminos (I used coconut aminos – you can get this from any health food store or sometimes in the health food section of normal grocery stores)
• ¾ tsp chilli flakes (optional)
• Cauliflower rice or basmati rice
Prep time: 10 mins
Cook time: 20 mins
1. Season the chicken breasts with a little salt and pepper on both sides.
2. Heat a large skillet or medium sized wok over medium-high heat. Add butter and olive oil.
3. Add the chicken and sear for 5-10 mins, browning on both sides.
4. Reduce heat to medium-low and add the red capsicum, broccoli, zucchini and garlic.
5. Sauté for an additional 5 mins (careful not to scorch the garlic).
6. In a mixing bowl combine stock/broth, peanut butter, soy sauce/coconut aminos and chilli flakes. Whisk until well incorporated.
7. Pour sauce over chicken and vegetables. Bring to a boil over medium-high heat, then reduce heat to low and let simmer.
8. Let simmer for 5 minutes stirring frequently.
9. Serve with cauliflower rice or Basmati rice.