Chicken and Hummus Bowl with Flatbread and Sweet Potato

dairy free egg free gluten free histamine intolerance low amine moderate salicylates the eczema detox

All your favourite things in one bowl, what more could you want in one recipe. This dish makes the perfect midweek dinner and features ingredients from my Eczema Detox Program packed with nutrients for skin health that are full of flavour.  

The health benefits:

Sweet potatoes are rich in vitamins C and B, manganese and beta-carotene which is an important antioxidant that can increase your skin's hydration and improve the health of your skin. Beta carotene is converted to vitamin A in the body which encourages skin cell turnover.

Chickpeas are packed with protein and provide a great source of insoluble fibre which helps to keep your gut healthy. Chickpeas are also a rich source of folate, iron, manganese, copper and zinc all of which are beneficial for healthy collagen formation in the skin. 

NOTES:

If you are following the FID (Food Intolerance Diagnosis program from The Eczema Detox), you can substitute sweet potato for white potato and cos lettuce for iceberg lettuce. 

Amazing tip: If you suffer from histamine intolerance or amine intolerance, you should favour steaming or 'water frying' your meats (instead of frying, baking or grilling), as this greatly reduces the amount of amines produced during cooking. If your intolerance to histamines is severe you may want to steam your vegetables too. You will feel the difference!

This recipe makes 2 chicken bowls, double or triple the recipe if serving a family or more people.

INGREDIENTS:

  • 2 good quality fresh chicken breasts
  • 1 small to medium sweet potato (peeled)
  • 2 teaspoons of fresh chives (chopped)
  • 2 teaspoons of shallots (sliced)
  • 2 teaspoons of garlic powder (or fresh garlic)
  • 2 teaspoons of maple syrup 
  • 4 cos lettuce leaves
  • 1 batch of homemade Sesame-Free Hummus (p. 132 in The Eczema Detox, or The Eczema Diet)
  • 1/2 cup of chickpea flour
  • 1/2 cup of filtered water
  • 1/2 teaspoon of GF baking powder
  • 1/8 teaspoon of good quality salt (such as Celtic sea salt)
  • Extra shallots for serving

METHOD:

Preheat the oven to 220°C (425°F).

Cover a baking tray with baking paper and set aside. 

Grab the peeled sweet potato and cut into circles about 1 cm thick. Place chicken breast on a chopping board, cover with baking paper and pound it at the thickest part so it is even to about 1.5 cm. Place the chicken on the tray and surround with the sweet potato circles {or cook your chicken last via these water methods if you suffer from any kind of amine intolerance: steam the chicken in a steamer for about 5 minutes; or add a tablespoon of water to a good non-stick frying pan and lightly cook the chicken on both sides until the chicken is cooked through and there are no uncooked pink bits}. 

In a small bowl, mix together the chives, shallots, garlic powder and maple syrup and coat each side of the chicken breast with the marinade. The chicken will take about 18-20 minutes to cook so if you have made the flatbread and hummus before this should be enough time to do both while the chicken is cooking. If this is your first time make the batch of hummus up first and then place the chicken in the oven while you make the flatbread.  

Here is the recipe for Sesame-Free Hummus, set aside 

For the chickpea flatbreads, in a bowl mix together 1/2 cup of chickpea (besan) flour, 1/2 cup of filtered water and salt until the mixture is combined and silky. Place a medium-sized non-stick pan on medium heat and drizzle with a little rice bran or sunflower oil. Once the pan has warmed add half the batter into the pan making a sort of naan looking shape. Once lightly browned on one side, flip the flatbread over and continue cooking. Remove and place onto some baking paper then continue with the second flatbread. Leave to slightly cool while you remove the chicken from the oven. 

Once the chicken is cooked (check after 18 minutes, but it may take up to 23 minutes), remove and place chicken on a chopping board. If the sweet potato needs a little longer you can place these back in while you assemble the bowls. 

Grab 2 bowls and place 2 large cos leaves into each bowl. Cut each chicken breast lengthwise and place upright in the bowl then follow with the flatbread. Place a big dollop of hummus and top with the sweet potato circles and some fresh shallots. 

Products

Try nutritionist Karen Fischer's Eczema Detox program and skin supplements for skin health today. Read the testimonials and reviews on the product pages (click on the images for more information).

    

Food photos and recipe by Katie Layland  


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