Chicken and amaranth bake

This dish combines the health benefits of amaranth with the rich flavours of organic chicken and fresh vegetables, providing a balanced and satisfying meal. It's particularly good for students looking to eat healthily on a budget. Here's how to make it!

Ingredients:

• 1 chicken, cut into pieces (organic, free-range if you can)
• 4 cloves of garlic, minced
• 200g cherry tomatoes, whole
• 2 stalks of celery, chopped
• 1 courgette, chopped roughly
• 150g chestnut mushrooms, halved
• 1 red chilli, finely chopped
• 400g can of butter beans, drained and rinsed
• 2 tablespoons olive oil
• 1 cup amaranth, pre-soaked for 30 minutes
• 1 cup mixed quinoa, pre-soaked for 30 minutes
• Salt and pepper to taste

Instructions:

1. Preheat oven: Preheat your oven to 200°C (390°F).
2. Prepare chicken and vegetables: In a large ovenproof dish, arrange the chicken pieces. Add the minced garlic, cherry tomatoes, celery, courgette, mushrooms, red chilli, and butter beans around the chicken.
3. Season and drizzle: Drizzle the olive oil over the chicken and vegetables. Season with salt and pepper to taste. Toss everything gently to ensure an even coating.
4. Initial baking: Place the dish in the oven and bake for 30 minutes.
5. Add amaranth and quinoa: After 30 minutes, remove the dish from the oven. Drain the pre-soaked amaranth and quinoa, then stir them into the chicken and vegetable mixture.
6. Final baking: Return the dish to the oven and bake for an additional 30 minutes, or until the chicken is cooked through and the grains are tender.
7. Serve: Remove from the oven and let it rest for a few minutes before serving. Enjoy your nutritious and protein-dense meal!

Nutritional information and health benefits of amaranth

Amaranth is a highly nutritious pseudo cereal that offers a range of health benefits due to its impressive nutrient profile:

Macronutrients

One cup (246 grams) of cooked amaranth provides approximately 251 calories, 9.3 grams of protein, 46 grams of carbohydrates, and 5.2 grams of fat. It is especially notable for its high protein content, making it a valuable protein source for vegetarians and vegans. Amaranth is a complete protein, containing all nine essential amino acids, which are crucial for muscle repair and growth.

Fibre

With 5.2 grams of fibre per cup, amaranth aids in digestion and helps maintain a healthy weight by promoting a feeling of fullness.

Micronutrients

Amaranth is rich in essential minerals, including manganese (105% of the RDI), magnesium (40% of the RDI), phosphorus (36% of the RDI), and iron (29% of the RDI).

• Manganese is important for brain function and bone health.
• Magnesium supports numerous biochemical reactions in the body.
• Phosphorus is vital for energy production and bone health.
• Iron is crucial for oxygen transport in the blood.

Antioxidants

Amaranth contains several antioxidants, including phenolic acids such as gallic acid and vanillic acid, which help protect against oxidative stress and may reduce the risk of chronic diseases like heart disease and cancer.

Additional health benefits

Amaranth is naturally gluten-free, making it suitable for individuals with coeliac disease or gluten sensitivities. It may also have anti-inflammatory properties, potentially reducing markers of inflammation in the body.

Overall, amaranth is a versatile and nutritious grain that can be easily incorporated into a variety of dishes, providing both macro and micronutrients – essential for maintaining good health.