To keep your gut healthy you should include more vegetarian options in your weekly menu. But if you don't want to eliminate meat from your diet entirely, utilising more chicken and fish, which are lower in saturated fats, will not only benefit your gut, but your heart too.
Ingredients (Serves 4)
1 pink grapefruit
1 yellow grapefruit
1 tbsp vegetable oil
1 small brown onion, finely chopped
2 garlic cloves, crushed
1 cup caster sugar
¼ cup white wine vinegar
white pepper
4 chicken breast fillets
olive oil cooking spray
1 cup Israeli (pearl) couscous
½ cup fresh flat-leaf parsley leaves
1 Segment grapefruit, discarding skin and pith. Roughly chop segments.
2 Heat oil in a frying pan over medium heat. Add onion and garlic and cook for 3 minutes or until soft. Add grapefruit, sugar and vinegar. Stir until sugar dissolves and mixture comes to the boil. Simmer for 20 minutes or until thick. Season with salt and white pepper.
3 Heat a chargrill pan over medium-high heat. Spray chicken with olive oil spray and season on both sides with salt and pepper. Cook for 4 minutes on each side or until charred and cooked through.
4 Cook couscous according to packet instructions. Add parsley and stir until combined. Season with salt and pepper. Spoon couscous onto serving plates. Top with sliced chicken and marmalade. Serve.
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