Freakin' Chicken

Oh yeah! Here's a classic!

Hi! 👋🏼

You subscribed to this mostly because I sent you a message announcing this new thing I’m doing! Thanks for that! 😍 Because this is the first newsletter I do, I’d love to hear your feedback on what you think I can improve or if you’re craving anything in particular I’ll try it and re-create something similar! 

To give you some background information; I’m not a health expert. I’m simply someone who became more aware of how my eating habits affects my health - more on that in the next one! 😜

I won’t bore you with more details, so let’s get to the good part!

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Chicken & Veggies

This recipe is for 1 person, so double or triple the recipe if you need to! It’s also pretty simple, and you probably have a go-to recipe for chicken that’s similar to this. We’ll get into the other stuff over the next few weeks. 

Ingredients:

• 250 grams chicken breast (equivalent to 2 small-medium chicken breasts)

• ½ cup of frozen peas

• 1 cup chopped broccoli

• 1 small sweet potatoes

• 4 teaspoons smoked paprika 

• 3 teaspoons garlic powder

• 2 teaspoons onion powder

• 1 teaspoon turmeric 

• Olive oil

• Salt & pepper (I can’t give you measurements for these, just got with you guts 😜)

• 1 tablespoon coconut oil

Instructions:

• Level out your chicken with a tenderizer (the hammer thing we’ve seen our moms use) your chicken needs to be the same level so it cooks evenly 

• Preheat your oven at 200 degrees

• Wash and scrub your sweet potatoes and cut them up into chunks, keep the skin on! 

• Mix 1 teaspoon of garlic powder, onion powder and paprika, drizzle some olive oil, season them with salt and pepper to coat the sweet potatoes with them - mix them well! 

• Lower your oven to around 140 degrees and pop your sweet potatoes in the oven for 10-15 mins or until they’re tender

• Mix the rest of the spices together and coat your chicken breasts with them on both sides

• In the meantime soak your peas in hot water and start steaming your broccoli 

• Heat your pan up and add your coconut oil

• When the pan is hot enough add your chicken breasts for around 5 minutes or until the sides start to change in color 

• Flip them over and cook for around the same time then rest your chicken - it NEEDS to rest to keep in all the juices!

• In the meantime you can get the broccoli off the steamer, if they turn dark green you’ve over cooked them, 

• Drain your peas, by then your sweet potatoes should be done

• Serve and enjoy! 

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Macros

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Tips on finding ingredients

If you don’t usually shop around for groceries, I’ll be adding tips to every newsletter about where to find certain things within reasonable prices. 

Coconut Oil

Coconut oil has become a lot more easier to find and you can find it in all sizes and prices ranges. There’s not a specific brand that I go for, but I always make sure that’s it’s unrefined and READ the label, you don’t want to buy coconut oil that only 2% coconut and the rest made out of weird shit you can’t pronounce. You might be thinking I’ll just use olive oil or sunflower oil but please don’t….just don’t!

The west has made us believe that it’s safe to cook with olive oil, but it’s not, olive oil becomes toxic if heated to a certain point. Leave the olive oil for salads, drizzling or some light ‘sauté-ing’. Sunflower oil, well let’s just say nothing about it is natural and has been known to cause severe inflammation in the body. Coconut oil is great because it flavorless and can endure high temperatures without being toxic. 

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Shopping List:

Every week, I’ll prepare you for what’s coming up next week with a shopping list. Here’s next week’s list:

• Eggs

• Bananas

• Your choice of protein powder or almond flour/coconut flour

• Any kind of berries or fruits you like - strawberries, mangos etc..

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That’s all for this week folks! Happy cooking & see ya on the next one! 👋🏼