LSA Chicken Bites & A Creamy Light Dip

Nutritional Info – recipe serves two.

Chicken bites only - per serving (1/2 of the recipe):
Calories: 225 Fats: 9g   Protein: 33.5g   Net Carbs (carbohydrates minus dietary fibre): 3g   Dietary Fibre: 0g   Total Carbs: 3g   Sugar: .5g 

 

Chicken bites with dip - per serving (1/2 of the recipe):
Calories: 320   Fats: 17.5g   Protein: 36g   Net Carbs (carbohydrates minus dietary fibre): 5g   Dietary Fibre: 0g   Total Carbs: 5g    Sugar: 3g 

Chicken bites made using LSA mix*! These little nuggets/chicken bites are delicious, they have the same ‘springy’ tender texture as a chicken nugget yet they’re so much healthier for only 225 calories per serve. The delicious garlic/mustard flavour from the creamy dip is the perfect addition with each literal bite.

*LSA mix: a blend of ground linseed, sunflower kernels and almonds, you can buy this at most supermarkets and all health food stores. Almond meal would also work well in this recipe which you can make at home by simply blending almonds in a food processor until they have reached a fine consistency.

 
1 - large skinless chicken breast (mine weighed 270g after it was cleaned & trimmed) chopped into chunks that will easily fit into your food processor.
1 + 2 extra Tbsp. - LSA mix
1 – egg yolk
2 tsp. – garlic powder
A generous pinch of both Salt & Pepper

The dip:
90ml (about 4 Tbsp.) – low fat/fat free sour cream
1 – tsp. seeded wholegrain mustard
1 – tsp. garlic powder
Salt & Pepper
Chopped chives to garnish

Preheat the oven to 180°C and prepare a greased oven tray.

Mince the chicken in the food processor – this will only take about 30 seconds.
Add 1 tablespoon of LSA mix, the egg yolk, garlic powder, and salt & pepper to the chicken mince and process for a further 30 seconds or until well combined.
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Prepare a plate for rolling and coating the balls, sprinkle the 2 remaining tablespoons of LSA and salt and pepper over the plate.

Take spoonful’s of the mixture and roll them into balls (I rub a few drops of olive oil on my hands to prevent any sticking, it works really well). Transfer the balls onto the prepared coating plate and gently roll over the LSA mix until evenly coated. 

Gently flatten the balls with the back of a wooden spoon.

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Grease a fry pan and set the heat to medium, transfer the chicken bites onto the pan and cook on both sides for about 1 – 2 minutes each (you only want to brown the outside of the chicken bite, they will be baked through in the oven). Pop them onto the oven tray and bake in the oven for ten minutes. 

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The dip:
Combine the dip ingredients, mix well, season to your liking & top with chopped chives. 

 Original Creation.

Mini Eggplant Chicken Pizzas

Nutritional Information – recipe serves one.

Calories: 320  Fat: 12g  Protein: 33g   Net Carbs (carbohydrates minus dietary fibre): 10g   Total Carbohydrates: 19g Dietary Fibre: 9g  Sugar: 10g

These yummy eggplant pizzas are created using only 5 ingredients and the entire recipe (six mini eggplant pizzas) contains a total of only 320 calories. I used full fat cheeses however you could use low fat alternatives to further reduce the calorie total of this meal (and make room for other sides!). Split the meal with a friend & enjoy a 160 calorie entree / snack.

Serves one.
15g – parmesan cheese (I used ‘extra sharp’), grated.
50g - ricotta cheese, original
1 tomato, thinly sliced
100g - shredded chicken (I rubbed the chicken with Cajun spice before poaching in 3 cm of water)
6 slices of eggplant
Salt & pepper to season
Extra salt to ‘salt’ the eggplant

Preheat your grill to 200 C

Lay the eggplant slices out onto a plate and sprinkle with salt to draw out the moisture and bitterness. After five minutes rinse the slices and pat dry with paper towel.

Cook the eggplant slices on either a) a lightly greased fry pan over a medium heat for 3 – 4 minutes on each side. Or, b) under the grill, flip slices over when the first side has browned. 

Assemble the eggplant slices on a baking tray in this order:

Eggplant slice
1 or 2 slices of tomato, depending on size. Season with salt and pepper.
Shredded chicken
1 to 2 teaspoons of ricotta cheese (distribute evenly on all six slices)
Top with grated parmesan cheese

Pop the tray under the grill and cook until browned. Enjoy