Steamed Chicken & Zucchini Patties
32 minLow carbGluten-freeLuteal phaseMuscle preservationStovetopMeal prep friendly
Servings:
3
·
Ingredients
- —Chicken mince — 300 g
- —Courgettes — 100 g
- —Egg — 1
- —Garlic — 1 clove
- —Fresh dill, chopped — 1 tbsp
- —Salt and pepper
Allergens
Contains eggs
Method
- 01Mix the mince, zucchini, egg, garlic, dill, salt and pepper.
- 02Shape into 6–8 patties.
- 03Steam for 15–18 minutes until cooked through.
- 04Serve warm, with a squeeze of lemon if you like.
Why this works
High protein content helps support muscle mass. Some women notice slightly lower insulin sensitivity in the luteal phase, though research findings on this are mixed — steaming makes the dish easier to digest either way, especially if you're prone to bloating.
Meal Prep Tips
Storage: Store in an airtight container in the fridge for up to 3–4 days, or freeze cooked patties for up to 2 months.
Reheating: Reheat gently in a pan over low heat or in the microwave in short bursts — chicken mince can dry out quickly, so avoid overheating.
Pairing: Pairs well with quinoa, rice, a simple green salad, or warm flatbread for a complete meal.
Nutrition (per serving)
310
kcal
32g
protein
14g
fat
8g
carbs
1g
fiber
Always check product labels for allergens.