Easy Poached Chicken Nourish Bowl
If this bowl doesn’t scream goodness I don’t know what will!
Remember, eating at least 5 serves of vegetables per day is one of the best things that you can do for your health. It is the number 1 most important thing that we can all do, irrespective of whether you follow a low carb, vegan, vegetarian, paleo or keto diet. What these diets ALL have in common (if done correctly) is a large amount of vegetables.
Green veggies are super low in calories and carbs, meaning you can eat a mound of them and they’re absolutely jam packed with fibre, antioxidants and cancer fighting compounds.
Not to mention, they feed the beneficial bacteria in your gut to keep them alive, healthy, and thriving!
We all know how important gut health is - the better your gut, the easier it is to actually lose and maintain weight (this blog explains it!)
So, here’s the recipe!
Easy Poached Chicken Nourish Bowl
Serves: 2
Time: 40 mins
Ingredients:
300 g chicken tenderloins
2 cloves garlic
1 tsp salt
1 tsp pepper
1 carrot, chopped into 1 inch pieces
2 tbsp dried rosemary
1/4 butternut pumpkin
10 Brussel sprouts
1 tbsp olive or coconut oil or spray!
400 g frozen spinach
2 heaped tbsp Undivided Food Co mayonnaise or alternative! (SEE NOTES BELOW)
Method:
Preheat oven to 180 degrees C.
Slice pumpkin into wedges that are approx 1 cm thick and Brussel sprouts in halves. Throw in any other non-starchy, low carb veggies you have if they're on hand (I have a little broccoli in this bowl!)
Place veggies on a large baking tray, then spray generously with coconut or olive oil and sprinkle with salt. You can also add any other herbs here if desired and/or some cloves of garlic! Then, place in oven and cook for approximately 30-40 minutes, checking at around 30 minutes and flipping, to then cook for a further while until they crisp up!
Meanwhile, place chicken, carrots, garlic, salt, pepper and rosemary and 3 cups of water in a
medium pot over medium heat. Let it come to a low simmer. Once liquid begins to simmer, reduce heat to low and cook until juices run clear when thickest part of chicken is pierced, usually about 10 minutes.
Transfer chicken and garlic to a cutting board and let cool slightly, then slice! Smash garlic using the side of a chef’s knife and stir back into poaching liquid. Save this for something else - you can freeze it in a zip lock bag and add it to a soup, casserole or anything you can think of.
Defrost spinach in microwave for 3-4 minutes, until it's totally thawed out and hot.
Assemble each element in a bowl, then top with a squeeze of lemon and a tablespoon of
mayonnaise or alternative (see note below)!
Notes:
Don’t have the Undivided Food Co mayonnaise? Try making a homemade mayonnaise recipe like this one !
OR
Search for another mayonnaise with a similar ingredients list (no sugar and one made with olive oil if possible, canola oil is second best option).
Swaps/alternatives:
Don’t like mayonnaise or can’t eat eggs? Swap it to (per bowl):
1 tbsp tahini
An extra 1 tbsp olive oil
1/2 small avocado
1 tbsp hemp seeds or 12 chopped almonds
Swap chicken to lightly grilled organic tofu or 2 boiled eggs if preferred.
Macros / serve:
Calories: 450 kcal
Protein: 42 g
Fat: 24 g
Net carbs: 21 g
Fiber: 10 g
I hope you love this recipe. When you make it, please share on instagram and tag me so that I can see! I love that so much.
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