Thursday, 3 January 2013

Lj's Lime & Garlic Yoghurt Marinated Chicken Breast with Roasted Vegetables

Starting off the New Year with a bang and some delicious healthy recipes based on the Dukan Diet. I will be creating recipes from the 100 list of foods that you can apparently each as much as you like of. I'm curious to see if I will have more energy and lose a few kg's as it states. I started this Plan yesterday along with a Food Journal to record my progress. 

"Hungry people don't lose weight"

This Chicken is quick and easy and really delicious.


2 Chicken Breasts with skin and fat removed

For the Marinade:

1 Cup Jalna No Fat Natural Yoghurt
Juice of 1 Lime and some of the Zest
1 Clove of fresh Garlic finely diced

Any Vegetables from the list:

I have chosen Zuccini, Carrot, Red Capsicum, Pumpkin & Mushrooms

What to do:

 If you have time in the morning, marinate the Chicken before you start your day. You could even make this ahead of time, say.. the day before and leave in the fridge. If you are short on time a few hours is ok but the longer the better as the Yoghurt really makes the Chicken tender. Simply add all of the ingredients into a Snap Lock bag and seal ensuring the chicken is well coated.

Preheat the oven to 180 to prepare to cook your Roast Vegetables. Wash and slice your Vegetables.
Line a baking tray with Baking Paper . Spray a small amount of Cooking Spray, lay your Vegtables onto the Baking Paper and spray again. Season with Cracked Himilayan Salt and Cracked Pepper. Bake until tender or to your liking. While the Veges are cooking heat a non stick pan and grill your Chicken. Remove the Chicken from the marinade and brown on either side. Cook until the Chicken is tender, approx 6 - 8 minutes each side. Just before serving add a few Tablespoons of the No Fat Yoghurt to the pan and stir to pick up all the juices from the pan. Cook and stir for a few minutes and you will have a nice little sauce to top your Chicken.

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