Vietnamese Lemongrass Chicken & Vegetables
A delicious and nutritious gluten-free, low-carb, low-fat dish which is super easy to make and packs a flavour punch.
Ingredients
- 400g (14oz or 2 cups) skinless chicken thighs (free-range/organic)
- 1 stalk of lemon grass - use only the bottom third
- 1 tbsp ginger
- 4 cloves of minced garlic
- 3 tbsp fish sauce
- 4 tbsp rice wine vinegar
- 2 tsp dried chilli powder
- The juice of 4 limes
- 2 tbsp sugar
- 1 tbsp extra virgin coconut oil
- 100g (3.5oz or 1/2 cup) filtered water
- 4 cups of baby spinach
- 200g (7oz or 2 cups) Mung bean sprouts
- 2 large red bell peppers
- 200g (7oz or 1.5 cup) carrots
- 100g (3.5oz or 1 cup) radish
- 15g (0.5oz or 2 tbsp) mint
Instructions
- Chicken marinade: in a pestle and mortar, crush the bottom third of the lemon grass and ginger, combine with 2 cloves of minced garlic, 1 tbsp fish sauce, 1 tbsp sugar, 1 tsp dried chilli and the juice from two limes, mix well and coat the chicken pieces and set aside.
- Vegetables: julienne the carrots, and finely slice the radish and red pepper lengthways, chop the baby spinach and mint.
- Vietnamese fish sauce: combine 2 minced garlic cloves, 2 tbsp fish sauce, 100g (3.5oz or 1/2 cup) water, 1 tbsp sugar, rice wine vinegar, 1 tsp chilli powder and the juice of two limes and set aside.
- In a pan, melt the coconut oil, and the cook the chicken on medium heat for 15 minutes (turning halfway-through). Once cooked, remove from the heat and slice.
- Arrange all the vegetables and chicken on a plate or bowl, and serve with the Vietnamese fish sauce.
- This dish can be served with rice vermicelli or Konjac/keto noodles for a low-carb option.
Notes
If you are running out of ideas and are looking for something exotic, but not overly-complicated to make, try this dish, which is super easy, delicious and very healthy. You could leave out the chilli powder if you would like to make it family-friendly.
All the vegetables are raw, therefore maintaining their vitamin C and B content. One serving supplies 100% the vitamin A and 200% vitamin C and vitamin K. A serving is also high in the minerals iron, magnesium, potassium, selenium and zinc. Asian cuisine is usually very high in sodium, however this dish has been created with less fish sauce as to lower the sodium content, whilst still keeping the flavours.
One serving contains 3 portions of vegetables and can easily be combined with rice vermicelli or Konjac/ keto noodles, which are high in fibre and support gut health.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.2mg (21%)
B2 (Riboflavin) - 0.7mg (64%)
B3 (Niacin) - 9.4mg (67%)
B5 (Pantothenic Acid) - 1.8mg (36%)
B6 (Pyridoxine) - 1.1mg (81%)
B12 (Cobalamin) - 1.7µg (71%)
Folate - 169.3µg (42%)
Vitamin A - 734.4µg (105%)
Vitamin C - 152.2mg (203%)
Vitamin D - 10IU (2%)
Vitamin E - 3.7mg (25%)
Vitamin K - 181.7µg (202%)
Minerals
Calcium - 116.5mg (12%)
Copper - 0.4mg (44%)
Iron - 4.4mg (25%)
Magnesium - 115.7mg (36%)
Manganese - 0.8mg (46%)
Phosphorus - 323.2mg (46%)
Potassium - 1059.1mg (41%)
Selenium - 35µg (64%)
Sodium - 1287.4mg (86%)
Zinc - 4.5mg (56%)
% RDI based on an adult female
Nutrition Information:
Yield: 4 Serving Size: 434g (15oz)Amount Per Serving: Calories: 336kcalTotal Fat: 10.3gNet Carbohydrates: 24.1gFiber: 5.4gProtein: 33.1g
