This low-histamine chicken breast recipe keeps protein high for satiety and carbs low. Hemp seed crumbs add texture, while the side salad brings the crunch.
Chicken breast provides tons of bioavailable protein along with vitamins, B3, B5 and B6, choline and selenium. Hemp seeds provide omega 3, magnesium, manganese and phosphorus, while the celery and parsley boost folate and potassium along with vitamins A, C and K1.
Note: To flatten chicken breast, place between two sheets of baking paper and use a rolling pin to bash until flat gently.
Macros
One serving provides 300 calories, 51 g of protein, 28 g of fat, 3 g of net carbs and P:E = 1.6.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 1 tsp butter for frying
- 200 g chicken breast, flattened
- 2 tbsp hemp seeds
SALAD
- 100 g celery, chopped
- 10 g parsley, finely chopped
- 1 tbsp pumpkin seeds, toasted
- 1 tsp olive oil
- 1 tsp apple cider vinegar
- A sprinkle of salt and pepper
Directions
- Combine all salad ingredients, toss and set aside.
- Sprinkle 1 tbsp of hemp seeds evenly over one side of the flattened chicken and push in with your fingers. Flip and sprinkle the other tbsp of hemp seeds on the second half, push in.
- Heat a frying pan to medium heat. Add the butter once melted, add the chicken and turn the pan down (so you have time to cook the chicken without burning the butter).
- Cook for 4-5 minutes or until golden, then flip and cook the second side 4-5 minutes or till golden.
- Cut chicken in half to check it is cooked through. Plate up with the crunchy salad and serve.