Greek Chicken, Crumbed Courgette and Roast Beetroot
This is a delicious and nutritious dish packed with protein, healthy vegetables and healthy monounsaturated fats.
Ingredients
- 450g (3 large) chicken breasts (organic)
- 450g (3½ cups) beetroot, cubed
- 120g (¾ cup) feta
- ½ red onion, sliced
- 2 tsp dried origanum
- 4 tbsp extra virgin olive oil
- 40g (½ cup) gluten-free breadcrumbs
- 2 large eggs
- 1 large courgette, sliced
- 24 kalamata olives, pitted
- ½ yoghurt mint dressing recipe (see recipe link below)
- Sprinkle of Himalayan salt
Instructions
- Preheat the oven to 180/350 degrees fan
- Drizzle the oil over the beetroot and roast for 1 hour, stirring every 20 minutes.
- Soak the red onion in cold water.
- Prepare the yoghurt mint dressing.
- In the last 15 minutes, place the sliced courgette into the whisked egg, then into a bowl with the breadcrumbs, then fry egg side for 2.5 minutes in olive oil in a pan on medium heat, then set aside on a paper towel to absorb the fat.
- Sprinkle the chicken breast with origanum, salt and pepper, then pan fry each side for 5 minutes (or until cooked through), slice, and arrange in a bowl with the red onion, courgette, feta, olives and beetroot.
Notes
This is a dish that won't leave you feeling hungry and packs a lot of flavour. It also contains healthy monounsaturated fats and betains from the beetroot that are beneficial for the cardiovascular system. Mediterranean cuisine has been associated with low cancer, inflammation and cardiovascular disease rates. Try to include organic produce where possible. If you want to make this a low-calorie dish, you can simply cook the courgettes without crumbing them.
Approximate micronutrient info per serving:
Vitamins
B1 (Thiamine) - 0.3 / 1.1 mg – 24%
B2 (Riboflavin) - 0.6 / 1.1 mg – 53%
B3 (Niacin) - 12.3 / 14.0 mg – 88%
B5 (Pantothenic Acid) - 2.9 / 5.0 mg – 58%
B6 (Pyridoxine) - 1.3 / 1.3 mg – 97%
B12 (Cobalamin) - 1.1 / 2.4 µg – 47%
Folate - 192.0 / 400.0 µg – 48%
Vitamin A - 136.7 / 700.0 µg – 20%
Vitamin C - 25.0 / 75.0 mg – 33%
Vitamin D - 45.9 / 600.0 IU – 8%
Vitamin E - 3.9 / 15.0 mg – 26%
Vitamin K - 16.8 / 90.0 µg – 19%
Minerals
Calcium - 200.6 / 1000.0 mg – 20%
Copper - 0.2 / 0.9 mg – 21%* Iron - 2.4 / 18.0 mg – 13%
Magnesium - 81.8 / 320.0 mg – 26%
Manganese - 0.6 / 1.8 mg – 32%
Phosphorus - 460.2 / 700.0 mg – 66%
Potassium - 1054.2 / 2600.0 mg – 41%
Selenium - 39.1 / 55.0 µg – 71%
Sodium - 1113.1 / 1500.0 mg – 74%
Zinc - 2.4 / 8.0 mg – 30%
% RDA based on an adult female.
Nutrition Information:
Yield: 4 Serving Size: 460g (16.23oz)Amount Per Serving: Calories: 598kcalTotal Fat: 36.2gNet Carbohydrates: 21.7gProtein: 39.4g
