When planning a main meal, it’s important to include a quality source of protein. Protein is essential for our growth, development, muscle synthesis and the provision of energy.
Protein is also more satiating than other macronutrients, which means it can help keep you feel fuller for longer and will prevent those between-meal munchies.
You can find protein in both animal and plant products, we’ve used lean chicken breast as the main source of protein for this dish, however the cannellini beans are also a significant contributor, as a source of plant protein.
Cannellini Beans are also high in Vitamin C – to support immune system health and they are high in the mineral potassium, aiding the function of our nervous system.
Cooking with fresh herbs and spices is an easy way to add a lot of flavour without many kilojoules.
You’ll see that this dish is relatively low in kilojoules for a main meal, making it well suited for those who may be wanting a lighter meal option.
Serves - 4
Prep time - 15 minutes
Cook time - 10 minutes
Gluten free
Nut free
Dairy free
Ingredients
- 4 cloves garlic, crushed
- 2 tsp smoked paprika
- 1 tsp ground cumin
- 2 tbsp extra virgin olive oil
- 1 lemon, juiced
- 600g skinless chicken breast, diced into 1.5cm chunks
- 4 spring onions, shredded
- 1 cup flat leaf parsley, shredded
- 1 cup coriander leaves, shredded
- ⅓ cup red wine vinegar
- 1 red chili, deseeded and finely diced
- 2 x 400g cans cannellini beans, drained and rinsed
- 2 cups rocket leaves
- Salt and pepper, to season
How to make
1. In a medium mixing bowl, place two cloves of garlic, paprika, cumin, one tablespoon of olive oil and half the lemon juice. Season with salt and pepper and mix to form a paste, add in chicken pieces and toss well to coat.2. Thread chicken pieces onto eight skewers and leave for 15 minutes to marinate.
3. Whilst the chicken is marinating, make the chimichurri sauce; combine the spring onions, parsley, coriander, remaining garlic, vinegar and chili in a small bowl.
4. Heat the remaining tablespoon of oil in a large frypan over high heat, cook the chicken skewers for three minutes each side, until cooked through. Set aside and cover with foil. Whilst the chicken is resting, combine the cannellini beans, rocket and remaining lemon juice in a small bowl and divide amongst plates. Add two chicken skewers to each plate and generously drizzle over chimichurri sauce.
Leftover guidelines Store leftover salad and skewer in the fridge for up to two days.
Nutritional information
| Kilojoules | 1620 kj | Protein | 44.8 g |
| Carbohydrates, total - sugars, total |
20.5 g 4.4g |
Fat, total - saturated fat |
10.7 g 2.2 g |
| Sodium | 388 mg |
|
Rachel Scoular is an avid foodie, APD Dietitian and founder of @healthyhappyhabits