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Chicken and courgettes in the pan with a spicy Asian marinade

Ciao, welcome back to my blog!


Today I am going to share with you how to make a delicious and low calories meal perfect for the summer: chicken and courgettes in the pan with a spicy Asian marinade.


I definitely have been eating too many carbs lately and my body is asking for a break. This healthy recipe was what I needed and it is one of the easiest and quickest you can find and it is a quick alternative to the classic pan-fried chicken breast.


It's a great balanced dish as it combines lean protein (chicken breast is ideal) with your daily dose of greenery.


Check this article to know more about the benefits of eating chicken:

Eating chicken helps lose weight; 5 other benefits you had no idea about


The easy chicken marinade is made with ingredients that everybody has in the pantry and will turn the chicken super tender and tasty.


Courgettes are not in full season just yet but they will be very soon, so I thought I didn't commit a bit of sin buying them.


I was craving something light and summery, I saw them in my local organic grocery shop and I couldn't resist!


This dish will be great with some steamed rice on the side too, with the creamy sauce from the marinade on top!


This dish is among my favourite boneless chicken recipes and it is amazing to spicy things up in the kitchen when trying to lose weight.


chicken and courgette recipe

Ingredients for 2

-3 big green courgettes

-2 leeks

-2 chicken breasts

-2 slices of ginger

-a clove of garlic

-turmeric powder

-extra virgin olive oil

-salt

-chilli flakes

-soy sauce (I prefer the one with reduced salt)

-white wine

-a lemon

-white sesame seeds to garnish


-Start cutting the chicken breasts into bites, place them in a bowl.


-Chicken marinade recipe: pour half a glass of white wine and the juice of a lemon (leave the squeezed lemon inside to give some extra freshness and flavour from the zest).

Add 2 tablespoon of soy sauce, turmeric powder, ginger, a tablespoon of olive oil and the chilli flakes. Stir well in order to mix all the ingredients.


-Add the Asian spicy marinade to the chicken bites and make sure that the bites are fully covered by the spicy chicken marinade. Leave it to rest for 10-15 minutes in the fridge while preparing the courgettes.



-Wash the courgettes and cut them into medium rings, not too thin as I prefer them to keep crunchy.


-Slice your leeks rather thinly. Don't throw away the dark green ends, they will be as nice as the lighter once cooked.


-Place the sliced leek in a bowl full of water and wash it well to get rid of the dirt and sand it might be inside. Use a colander to drain it and pat it dry with a clean towel.


-In a pan, put ALL the marinade and the chicken bites + a clove of garlic and cook with the lid on for 10minutes at high heat.


-After that, take the lid off and allow the steam out so the marinade will reduce in a nice creamy sauce. Cook the chicken for further 7-8 minutes and you'll obtain excellent chicken tenders.


spicy chicken marinade

-Drizzle a wok pan with some olive oil and toss the vegetables inside. Season them with turmeric powder, some salt and add some ginger too.


-Let it cook covered with a lid at medium heat for 8-10 minutes max, stirring every now and then. Bear in mind that they took less time to cook compared to the chicken so make sure to put them on the stove after the chicken.



-Place the chicken bites on a plate, pour some of the marinade sauce left in the pan and drizzle with sesame seeds with the courgettes on the side.

I added a couple of slices of fresh chilli, but it is absolutely optional. I just love that extra spicy twist.


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Check out also other chicken recipes:


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