This recipe was inspired by odds and ends in my kitchen and a craving for something light and fresh, whilst still being warm and tasty. It is very low in carbohydrates and high in fibre, protein, healthy fats, antioxidants, colour, nutrients and flavour!
Tomatoes are one of the richest food sources of lycopene; a carotenoid that is responsible for their lovely red colour. Lycopene fights free radicals and may help prevent cancer and macular degeneration. Whilst raw tomatoes have multiple health benefits, cooking tomatoes in oil allows the lycopene to be more easily absorbed. Wilting spinach removes some of the oxalates that bind to important minerals, making it more nutritious (at the expense of losing some folate and vitamin C). So the moral of the story - have a diet that includes BOTH raw and cooked foods (like in this recipe) for maximum nutrition!
This meal will suit those following a paleo diet, and for the vegetarians out there, swap the chicken for some well-rinsed cannellini beans. For those needing a bit more energy, enjoy it with some crusty sourdough drizzled in olive oil.
Tomatoes are one of the richest food sources of lycopene; a carotenoid that is responsible for their lovely red colour. Lycopene fights free radicals and may help prevent cancer and macular degeneration. Whilst raw tomatoes have multiple health benefits, cooking tomatoes in oil allows the lycopene to be more easily absorbed. Wilting spinach removes some of the oxalates that bind to important minerals, making it more nutritious (at the expense of losing some folate and vitamin C). So the moral of the story - have a diet that includes BOTH raw and cooked foods (like in this recipe) for maximum nutrition!
This meal will suit those following a paleo diet, and for the vegetarians out there, swap the chicken for some well-rinsed cannellini beans. For those needing a bit more energy, enjoy it with some crusty sourdough drizzled in olive oil.
Serves 2.
Ingredients:
- 1 brown onion, sliced into half rings
- 1 heaped teaspoon coconut oil
- 1 carrot, diced
- 1 stick celery, diced
- 1 bunch of flat leaf parsley, chopped
- 2 big cloves of garlic, crushed
- 1 teaspoon sweet Hungarian paprika
- 1-2 chicken breasts, diced
- 2 large tomatoes, chopped
- 1 tablespoon of baby capers
- 2 tablespoons of olives
- 1 heaped tablespoon sun-dried tomatoes, chopped
- large handful baby spinach
- olive oil
- 2 medium zucchinis, peeled lengthways with a julien peeler up to the core (I dice the core and add it in step 6 to save waste)
Method:
- Saute onion in a large frypan in the coconut oil on medium heat until softened.
- Add carrot and celery and chopped stalks of parsley and cook for a couple of minutes.
- Add garlic, paprika and chicken and cook until fragrant and chicken begins to brown.
- Add tomatoes, stir well, and add a little water if needed. Add capers, olives and sun-dried tomatoes.
- Cook until chicken is cooked through and vegetables are tender. Taste and season with cracked black pepper and sea salt if necessary.
- Add baby spinach and chopped parsley, with a good drizzle of olive oil. Stir gently until spinach is slightly wilted, then remove from heat.
- Arrange zucchini pasta in bowls and top with sauce.
- Enjoy immediately, or leave to cool and top with a squeeze of lemon juice!
