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Saturday, August 11, 2018

Miso chicken with spinach & hemp oil dressing

Marinate chicken, roast, serve salad, that's it! This dish is easy to prepare and most importantly fast. Perfect for days when you have little time for elaborate cooking or as a meal Prep idea to take home on work.

Since I often use the strong and nutty-tasting hemp oil in my kitchen (it is also often referred to as "domestic olive oil"), here are some facts about this healthy cooking oil:

• Hemp is one of the oldest and most versatile crops on earth & has a high content of alpha-linolenic acid, which is essential for humans.

• The ratio of omega 6 to omega 3 fatty acids in the ratio 3: 1 is optimal.

• In addition, hemp contains the essential fatty acid gamma-linolenic acid, which is particularly important for cell metabolism & cell respiration.

• Like most oils, hemp oil is sensitive to light. It should be stored cool and dark, otherwise it will rancid very quickly. An opened bottle of oil should preferably be kept well sealed in the refrigerator and used up within a few weeks if possible. Some (regional) oil factories offer small bottles (100-200ml) for sale, which should be used at best.

• A good oil is unfiltered, that is, valuable suspended matter (minute residual particles of seeds) are still included. Therefore shake the bottle well before use in order to be able to use as much nutrients as possible.

• Hemp oil tastes great in salads, grilled fish and meat thanks to its spicy flavor. Even with inflammation of the skin you can use externally hemp oil at the affected areas.

Preparation time 
10 Minutes

Miso recipe
300-400 g chicken breast fillet
Olive oil or ghee for searing
1 piece of ginger
2 tsp miso
1 teaspoon lemon juice
500 g baby spinach
1 grapefruit
1 handful of sprouts
3 tbsp hemp oil
1 tbsp sesame oil
Sunflower seeds

1. Wash chicken breast fillets, pat dry and cut into strips. Put in a bowl and set aside.
2. Peel the ginger with a spoon and finely grate it. Mix the miso paste together with the ginger & lemon juice. Put the marinade over the chicken strips and mix well so that all pieces are covered. 3. Cover in the refrigerator for two hours.
roast meat
4. Heat some olive oil / ghee in a pan. Add the prepared chicken and fry well from all sides until it is no longer pink.
5. In the meantime turn on the salad. For the baby spinach in a bowl. Peel, fillet & add the grapefruit. 6. Rinse off the sprouts in a sieve & also add.
7. For the dressing hemp & sesame oil as well as pepper & salt [Caution: be rather sparing here, as the miso is already very salty] mix & pour over the salad.
8. Arrange the fried chicken with the salad and top with sunflower seeds and flaxseed.

There are endless Paleo Recipes online, but how do you find the very best paleo recipes?


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