High-Protein One-Pan Coconut Chicken
This easy one-pan chicken is perfect for anyone looking to pack more protein onto their plate. With a delicious rich coconut sauce brimming with aromatics, this easy midweek meal is a brilliant healthy option.
From the book
The Good Bite Lite
80 delicious recipes all under 500 calories
High protein recipes for every meal, with full nutritional information
From family favourites to fakeaways, breakfasts to sweet treats
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Introduction
This is a recipe you will be making on repeat! Healthy, high protein and everything is cooked in one pan. All you need to do is sear the chicken breast in curry powder, sauté the aromatics, then create a beautifully rich coconut sauce with fresh coriander and crunchy peanut butter and serve over fluffy basmati rice. A powerhouse of a weeknight meal!
Ingredients
| 2 x 125g | chicken breasts |
| 2 | limes |
| ½ tbsp | curry powder |
| ½ tbsp | groundnut oil |
| 1 | shallot, finely chopped |
| 2 cloves of | garlic, finely chopped |
| 10g | fresh ginger, finely chopped |
| ½ | chicken stock cube, mixed with 250ml boiling water |
| 80ml | coconut cream |
| A handful of | fresh coriander, chopped, with extra to garnish |
| 1 tbsp | crunchy peanut butter |
| To serve: | |
|---|---|
| 100g | uncooked basmati rice (should equate to 125g cooked rice per serving) |
| coconut yoghurt, to serve (an optional extra not included in the nutritional breakdown) |
Method
Bring a large saucepan of water to the boil and cook the basmati rice according to the packet instructions.
If your chicken breast fillets are thick, cover them with cling film and bash to a 3cm thickness. Coat the chicken breasts all over in the juice of one lime and the curry powder.
Heat the oil in a deep pan and cook the chicken breasts, over a medium heat, for 4–5 minutes on each side, until beginning to char, then remove from the pan. Don’t worry if there are burnt bits of curry powder at the bottom of the pan, this will just add to the flavour!
Sauté the shallot, garlic and ginger in the same pan for 2–3 minutes, until soft. Add the chicken stock, coconut cream, coriander, zest and juice of the remaining lime and peanut butter. Stir to combine and bring the sauce to a low simmer.
Add the chicken breasts back to the pan, cover and leave to simmer for 15 minutes, checking occasionally to ensure the sauce isn’t catching. If the sauce dries out too much, add a splash of water.
Remove the chicken from the pan, add a splash of water to the sauce to loosen if it needs it, and cook for 3–5 minutes, until thick but runny.
Serve the chicken on the basmati rice, spooning over the coconut sauce and coconut yoghurt, if using. Garnish with coriander
Cals: 431 Carbs: 43.3g Protein: 36.5g Fat: 13.3g
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