Spiralize and Thrive by Dalila Tarhuni

Author:Dalila Tarhuni
Language: eng
Format: epub
Publisher: Skyhorse Publishing
Published: 2016-04-11T04:00:00+00:00

Gluten-free

Wheat–free

Low fat

Low carb

High protein

Nutrition facts per serving (395 g):

calories 346 total carbs 15g protein 42g total fat 13g cholesterol 99mg sodium 198mg

ROSEMARY-LEMON CHICKEN WITH CARROT AND SWEET POTATO ROTINI

Serves 4

Prep Time: 20 minutes

Cook Time: 35–45 minutes

Ingredients:

For the marinade:

Juice and zest from 1 large lemon

3 tablespoons extra-virgin olive oil

2 fresh bay leaves

5 garlic cloves, peeled and roughly chopped

1½ tablespoons fresh rosemary leaves, chopped

Sea salt and freshly ground black pepper

⅓ cup white wine (optional)

1 small chili pepper, chopped (optional)

For the chicken:

4 (5–6 ounces each) boneless skinless chicken breasts

2 tablespoons olive oil

6–8 small shallots, peeled

½ celery heart (optional)

2 lemons, thinly sliced

Juice of 1 orange

1 teaspoon raw honey

¼–½ cup chicken broth, as needed

Sea salt and freshly ground black pepper

For the rotini:

1 tablespoon extra-virgin olive oil

1 shallot, finely chopped

1 garlic clove, minced

1 cup frozen peas

2 medium sweet potatoes, peeled, trimmed, spiralized with Blade B, and cut into 1½-inch pieces

2 large carrots peeled, trimmed, spiralized with Blade B, and cut into 1½-inch pieces

Sea salt and freshly ground black pepper

1 sprig fresh rosemary, to garnish

Directions:

Place chicken breasts in a large lidded glass container or a bowl.

In a food processor or blender, combine all marinade ingredients and blitz until smooth; pour over the chicken breasts and stir to coat well. Cover and refrigerate for 1–2 hours; remove chicken and discard the marinade.

Heat 1 tablespoon olive oil in a large oven-proof skillet over a medium; add chicken breasts and sear until browned on both sides, 6–7 minutes. Transfer to a plate and set aside. Add remaining 1 tablespoon olive oil to the skillet and add shallots, celery heart, and lemons and cook, stirring often, until shallots and lemons begin to slightly caramelize, 6–7 minutes. Deglaze with orange juice; return chicken to the skillet, drizzle with honey, and add ¼ cup chicken broth. Season to taste, lower the heat, cover with the lid, and let simmer for about 20 minutes, until the chicken is fully cooked. Add a little chicken broth during cooking time if needed. Alternatively, place the skillet in a preheated oven and bake at 400°F for 20–25 minutes.

Meanwhile, prepare the carrot and sweet potato spirals. In a large skillet, heat olive oil over a medium heat; add shallot and garlic and cook for 2–3 minutes, until softened. Add frozen peas and vegetable pasta, season to taste and cook, tossing often, and adding a splash of water, if needed, for about 5–6 minutes or until the vegetables are just tender.

Serve chicken breasts with the vegetables, garnished with fresh rosemary.

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