Pack your diet full of protein

Posted: Aug 12 2014

Constant chicken and rice can get monotonous, but there are so many easy ways to make this protein intake more enjoyable. 

To jazz up any chicken dish why not use a zesty sauce. Lemon and orange chicken is so quick and easy to prepare. You can even double up on the quantities and freeze some for your next craving. If you prefer a more lean meat, then swap the chicken for turkey - it will still taste as good. 

You will need: 

450g chicken breast (skinned and boneless)

1 tsp cornflour

1 tsp light soy sauce

1 tsp salt

1 tsp rice wine (optional, could also use dry sherry)

2 tsp sesame oil

1 tbsp peanut oil

2 tbsp orange zest (finely grated)

1 tbsp lemon zest (finely grated) 

3 tbsp fresh corriander (finely chopped)

A pinch of ground white pepper (add to taste)

To make: 

1. Keep the chicken whole or chop into smaller chunks - add to a bowl with the rice wine, soy sauce and cornflour and refrigerate for 10 minutes

2. Heat your pan, add the peanut oil so that it begins to smoke, then add the refridgerated chicken mix along with the lemon zest, orange zest, salt and pepper

3. Once the chicken is cooked through (usually after 4 mintues) add the sesame oil and cook for a further 3 minutes

4. Finally add the coriander, cook for one more minute then serve and enjoy. 

This recipe is extremely simple, and when done once it comes as second nature to add more of your favourite flavours. 

Stir fry some stem broccoli, cabbage, onion and peppers in the same pan once the chicken is cooked if you fancy. Enjoy this with rice noodles, rice or quinoa for a super healthy option. 

You can even make this for a healthy BBQ dish - add the chicken to pre-soaked skewers with peppers, mushrooms and onions. 

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