Lentil And Arugula

By Timothy Mardis

xubifit-image

INGREDIENTS

  • ¼ cup gluten-free flour
  • 1 cup chopped bell pepper
  • 1 teaspoon garlic powder
  • ½ cup chopped broccoli
  • ½ teaspoon ground ginger
  • 1 cup canned pineapple chopped
  • 2 boneless, skinless chicken breasts
  • 1/3 cup chicken broth
  • 2 tablespoons coconut oil
  • 3 tablespoons coconut sugar

DIRECTIONS

  • 1. In a bowl, whisk flour, garlic powder and ginger. Add chicken and toss to coat.
  • 2. Heat coconut oil in skillet.
  • 3. Add bell pepper and broccoli.
  • 4. Increase heat and bring the sauce to simmer.

NOTES

  • Coconut sugar can be found in most grocery stores.
  • Chop the chicken breast about 1” in size.

NUTRITIONAL INFORMATION

Serving size: 1 lettuce wrap (recipe makes 10) Calories: 120 Fat: 5.8g Saturated fat: 2.1g
Carbohydrates: 7.3g Sugar: 1g Sodium: 253mg Fiber: 0.8g Protein: 10.4g Cholesterol: 28mg

STEP-BY-STEP INSTRUCTIONS

xubifit-image

Start by whisking the flour, garlic powder and healing ginger in a large bowl, then add in your chopped chicken. Make sure to coat each piece well with seasoning; this will give the chicken a nice crunch later.

xubifit-image

Heat the coconut oil in a skillet and then add in your chicken, making sure not to overcrowd the pieces in the pan. Stir occasionally so the pieces don’t stick. When the chicken is no longer pink, season with salt and pepper, and let it hang out on a plate. You’ll be back for it!

xubifit-image

In the same skillet (you might need another dash of coconut oil here), add your chopped broccoli and pepper. I like using a mix of bell peppers to add some extra color, but feel free to use whatever’s on hand.

xubifit-image

After a few minutes, add the pineapple chunks and juice to the mix. Throw in the broth, coconut sugar, vinegar and red pepper flakes, too. It’s time to turn up the heat! This will help thicken up the sauce. When it begins reducing, stir in the arrowroot mixture and then add the chicken back to the skillet. Let it simmer in the sauce for another five minutes, soaking up all the tasty flavors.

xubifit-image

Serve it up! I recommend serving this sweet and sour chicken atop brown rice or nutritious quinoa to soak up the sweet and sour sauce. Need to make this even more quickly? Cut down on prep time by using frozen, organic vegetables. Don’t forget to toss out the takeout menus afterwards!



CAUTION

The following articles, blog, recipes and videos may recommend nutritional, health, and/or fitness information, and it should be noted that the information is designed for educational purposes only, and not as medical advice. This information is not intended as a substitute for, nor does it replace, professional advice, diagnosis, or treatment from a qualified health care professional. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional immediately.

font

TRACK YOUR FOOD WITH EASE

CAUTION :

Please consult a physician or other health care professional before beginning any diet or exercise program. Articles, blogs, recipes, videos, and any other information regarding health, fitness and nutrition is provided for educational purposes only, and not as medical advice. This information is not intended as a substitute for, nor does it replace professional advice, diagnosis, or treatment from a qualified health care professional. Results may vary, and testimonials are not claimed to represent typical results.

Privacy Policy | Terms & Conditions