Sunday, July 7, 2013

Clean eating - Chicken with peanut sauce

With so much emphasis on eating clean, raw eating, fresh produce and non processed foods i'm continually looking at ways to refresh and reinvent my favourite dishes without using pre-made sauces and dressings that can be high in sodium/sugars and usually have lots of hidden carbohydrates.  Using fresh produce can easily reduce your calorie consumption, not to mention be better for your body in general. 

Serves 4

1/4c unsalted natural creamy peanut butter
1/4c light coconut milk
2 Tbsp rice vinegar
2 Tbsp chopped fresh coriander leaves, plus additional for garnish
1 Tbsp raw honey
1 Tbsp fresh lime juice
1 Tbsp minced fresh ginger
1 tsp tamari (or reduced-sodium soy sauce)
1/2 tsp chilli flakes
1 clove garlic, minced
Olive oil cooking spray
250g green beans, ends trimmed
2 medium sweet potatoes, peeled and diced into 1cm cubes 
(Note: Potatoes should cook through in the same amount of time as the chicken.)
1 red onion, sliced into 1/4-inch slices
500g boneless, skinless chicken breasts, cut into 1-inch pieces


Preheat oven to 230ºF.

In a medium bowl, whisk together peanut butter, coconut milk, rice vinegar, 2 tbsp coriander, honey, lime juice, ginger, soy sauce, chilli flakes and garlic. Set aside.

Cut 4 30 x 40cm pieces of foil and spray with cooking oil.

Divide green beans, potatoes and onion evenly into the center of each piece of foil.

Divide chicken and peanut butter mixture between foil pieces, over top vegetables.

Bring the short edges of the foil together, fold inward a few times along each long edge to seal.

Place foil packets on a large, rimmed baking sheet in the oven. Grill or bake for 25 to 30 minutes, until chicken is cooked through and potatoes are tender. 

Carefully open a single packet to check, then reseal if needed.

Transfer contents of packets to serving bowls and garnish with additional coriander.

Nutrients per serve
Calories: 335
Total Fat: 10g
Sat. Fat: 2g
Monounsaturated Fat: 0.5g
Polyunsaturated Fat: 0.5g
Carbs: 30g
Fiber: 7g
Sugars: 9g
Protein: 33g
Sodium: 169mg
Cholesterol: 65mg

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