Lean Chicken with Herb Tamari Glaze

Serves: 3–4
Cook time: 12–15 minutes

Ingredients

• 500 g lean chicken or turkey mince
  

• 1 tsp garlic powder
  

• 1 tsp onion powder
  

• ½ tsp cracked black pepper
  

• 1 tsp dried coriander leaves or thyme
  

• 1–2 tsp tamari or coconut aminos (optional, for umami)
  

• 1–2 tsp olive or avocado oil (only if pan is dry)
  

• Pinch of sea salt to taste
  

• Optional finish: squeeze of lemon and chopped parsley
  

Method

1. Season: In a small bowl, mix garlic powder, onion powder, pepper and coriander or thyme.
   

2. Sear: Heat a non-stick pan over medium-high. Add a light drizzle of oil, then the mince. Break it up and cook 3–4 minutes until no longer pink.
   

3. Spice coat: Sprinkle the seasoning over the mince. Stir and cook 2 minutes to toast the spices.
   

4. Umami glaze: Add tamari or coconut aminos. Toss for 1–2 minutes until the mince looks glossy and lightly caramelised. Adjust salt if needed.
   

5. Finish: Off the heat, add a squeeze of lemon and parsley if you like. Serve hot.
   

Serving ideas

• Bowl it with rice or quinoa, greens and a yoghurt-garlic drizzle.
  

• Load into lettuce cups or wholemeal wraps with cucumber and tomato.
  

• Top a baked sweet potato and add a spoon of salsa.
  

Tips

• Do not overcrowd the pan; cook in two batches for better browning if needed.
  

• Turkey is slightly leaner and dries faster; a teaspoon of olive oil helps.
  

• For meal prep, cool quickly and refrigerate up to 3 days or freeze up to 2 months.
  

Light, high-protein and versatile, this herbed chicken or turkey mince is weeknight-ready. The simple spice blend and a touch of tamari or aminos deliver clean flavour that works across bowls, wraps and salads.