GRAIN FREE CHICKEN & APPLE PATTIES
These chicken patties are super delicious and incredibly easy to make and are loaded with nutrients that support the brain and immune system. They take minutes to assemble and cook, and will keep even the pickiest eater coming back for more.
SUPER TIP!
Left over patties can be enjoyed cold and are FAB in lunch boxes
Serve with a salad, extra apple slices and some celeriac chips or whatever takes your fancy!
Ingredients
- 500 grams minced chicken breast
- 50 grams rocket chopped
- 1 Medium apple, grated
- 2 tbsp coconut flour
- 2 tbsp coconut oil
- 1 tsp sea salt
- 1/4 tsp ground pepper
Instructions
- Mix ½ tsp of salt with the coconut flour and place on a large plate
- Mix the rest of the ingredients in a bowl and use your hands to mix them together until thoroughly combined. You can also do this in a food processor. Instead of rocket you can use other greens such as parsley, coriander, watercress, etc.
- Heat 1 tablespoon of the coconut oil in a pan
- Shape the mixture into patties and dip them in the seasoned coconut flour until coated on both sides and place them in the hot oil and cook for 2-3 minutes on each side or until the chicken is cooked thoroughly – you can keep adding oil as you cook the patties in batches
- Serve with a salad, extra apple slices and some celeriac chips or whatever takes your fancy!
THE SCIENCE BIT
Chicken is packed with protein and the amino acid tryptophan making it a natural stress buster. It is a wonderful source of phosphorus to help support bones and teeth as well as selenium to help protect against free radical damage. Apples contain a long list of phytonutrients such as quercetin, catechin, phloridzin and chlorogenic acid. Chlorogenic acid, has been linked with improved blood sugar balance and quercetin has been shown to have antiviral, anti inflammatory and anti histamine effect. Rocket is a member of Brassica family, and is a rich source of phytochemicals such as indoles, thiocyanates, sulforaphane, and iso-thiocyanates. Sulforaphane has been identified as one of the strongest known inducers of phase II liver enzymes making it fantastic at neutralising toxins. Studies have also shown sulforaphane’s ability to significantly impact and improve mood and behaviour in children on the autism spectrum. Further, di-indolyl-methane (DIM), a lipid soluble metabolite of indole has immune modulator, anti-bacterial, and anti-viral properties (by potentiating Interferon-Gamma receptors). Rocket is also an excellent source of folate, vitamins, A, C, K, a host of B vitamins and a great source of calcium and iron.
