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Quick one pot Chicken and Oats (low fat, protein and fibre rich lunch recipe)

August 19, 2016

Such a quick fix yet delicious meal, perfect for lunch or an early dinner if you are looking forward to losing weight and need healthy filling recipes. Especially for the Indian food lovers! My husband is on such a mission and he absolutely loves this for lunch once in a while. Guaranteed guilt free!

 

 

 

Ingredients (Can serve 2 mild eaters, 1 heavy eater)

  • 2 cups old fashioned oats 

  • 500gms minced chicken/ finely chopped chicken breasts (thighs if you want extra flavor)

  • 1 small onion finely chopped 

  • 1 large tomato finely chopped 

  • 1 small tsp ginger garlic paste

  • Some Turmeric Powder, chilly powder, pepper powder

  • ½ tsp garam masala powder (optional)

  • 4 tbsp fresh coriander leaves finely chopped

  • 2  tbsp rice bran oil/olive oil (I use rice bran cooking spray to use nearly zero oil)

  • 1 tbsp lemon juice

  • 2-3 glasses of water (depending on how mushy you like it)

  • 1 egg white (optional)

  • Salt to taste

Method

 

1- In a nice deep pot, heat the oil or cooking spray, lightly fry the onions, ginger garlic, and soon add the tomatoes. Adding is the trick to be able to get rid of using excess oil since it has its juices.

2-  Add all your powders, and then the minced chicken. Mix well. 

3- After the chicken is almost cooked, add the oats and then the water. Season with salt.

4- Close the lid and cook on a low flame for unto 5 mins until the water has evaporated and the oats and chicken has cooked well through. Keep mixing well with a big spoon.

5- Now you can sprinkle your lemon juice and garnish with the coriander leaves before serving.

 

OPTIONAL PROTEIN ADDITION STEP: At step 4 you can add 1-2 beaten egg whites and mix everything well in high heat for 1 minute to add that extra protein to your dish.

 

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© 2016 by That Next Door Girl