MEDITERRANEAN CHICKEN BOWL

MEDITERRANEAN CHICKEN BOWL

The beginning of my journey with OMAD and intermittent fasting has been fairly successful. I delve more into the two here, but for the most part, I've been postponing my first meal of the day. I concentrate more on the contents rather than the time of day I'm eating it.

mediterrean chicken bowl

20 min prep + 20 min cook time, serves 2


INGREDIENTS

marinade

4 garlic cloves, smashed and sliced
2 tablespoons worcestershire sauce
1 tablespoons olive oil
2 teaspoons dijon mustard
pinch brown sugar

2 chicken breasts, skinless and boneless
12 ounces chickpeas, drained and rinsed
2 bunches of spinach
1 heirloom tomato, diced
¼ red onion, diced
¼ red pepper, diced
2 cups brown rice, cooked
½ cups lentils, cooked
¼ cup feta cheese, crumbled
2 tablespoons parsley, roughly chopped
2 cloves garlic, sliced
1 tablespoon olive oil
1 ½ tablespoons red wine vinegar
1 lemon, one half juiced + one half sliced
sea salt and freshly ground black pepper

METHOD

To make the marinade, combine all ingredients the marinade ingredients.

Place the onions in a small dish with water, covering them. Soaking the onions this way for about 15 minutes will take the  sharp bite out of them.

Half the chicken breasts by slicing them lengthwise. Place each breast between two sheets of parchment paper. Pound them using a meat mallet or rolling pin. Start in the middle and work outwards to pound them thinner, until each is just over half an inch. Place in a plastic ziplock bag and pour marinade over the chicken. Ensure each piece is saturated and seal the bag, squeezing out any excess air. Place in fridge.

In a small mixing bowl, combine the parsley, garlic, olive oil, red wine vinegar, and the juice of half a lemon. Season with salt and pepper. Mix well and set aside.

Lightly oil a cast iron skillet and heat on medium high flame. When oil is glossy and slick, remove two breasts from the ziplock and pan fry on skillet. Place a small plate or bowl on top while it cooks to ensure browning. When one side is caramelizing in color with a slight char, after about 7 minutes, turn over and repeat. Repeat with the remaining breasts as well.

Begin to lay the foundation of each bowl down while the chicken is resting. Start with a mix of brown rice and lentils. Next add the spinach. Slice the chicken breasts and place over the spinach (it will wilt slightly). Than arrange the tomato, onion, pepper, chickpeas, and feta cheese in the bowl.

Drizzle with the parsley dressing and serve with lemon slices.

PINEAPPLE CHILI CHICKEN SKEWERS

This recipe only justifies meat on a stick tastes much better than in a dish. Always looking to the Far East for inspiration, I imitated a dish that is popular on the streets of southeast Asia — satay.

Satay is essentially a dish of seasoned, skewered and grilled meat. It is a dish from Indonesia and popular in Malaysia, Singapore, and Thailand. This chicken satay is on par with takeaway or restaurant style chicken satay. They take less than 30 minutes to make and use ingredients you probably already have in the pantry!

 

pineapple soy salmon skewers

20 min prep + 10 min cook time


INGREDIENTS

1 pound boneless skinless chicken breasts, cut into small cubes
1 cup cubed fresh pineapple plus extra for skewering
vegetable oil (for the baking sheet)
1/4 bunch cilantro, for garnish
2 - 3 scallions, thinly sliced for garnish
1 - 2 cups cookedrice or rice noodles, for serving
cilantro for garnish
marinade
1 tablespoon samba oelek, or chili garlic paste
2 tablespoons olive oily
2 garlic cloves minced
½ cup palm sugar (or substitute brown sugar)
½ cup unseasoned rice wine vinegar
¼ cup fish sauce
¼ to ½ cup chili sauce, like Sriracha, to taste
2 tablespoons minced peeled fresh ginger
1 tablespoon honey
1 lime juiced

 

METHOD

 

Heat the broiler: Set an oven rack 4 inches from the broiler element and turn on the broiler to high.

If using bamboo skewers, soak them in warm water for 30 minutes.

Marinate the chicken in a large bowl. Stir together the sugar, vinegar, fish sauce, chili sauce, garlic, and ginger. Add the chicken pieces and toss to coat. Marinate for at least 10 minutes, but no more than 20 at room temperature.

Transfer the skewers to the baking sheet. Brush any excess marinade over the skewers.

Broil the chicken skewers: Broil for 3 to 4 minutes, or until browned on top. With tongs, turn skewers over and brush with more marinade.

Broil for another 3 to 4 minutes, or until browned on the other side and cooked all the way through. Exact time will depend on the heat of your particular broiler; when done, the chicken should no longer be pink in the middle.

Serve the skewers by transferring them to a platter. You can also remove the chicken pieces from the skewers and serve the pieces without the skewers, whichever you prefer. Sprinkle with cilantro and scallions and serve with rice or rice noodles.

Grilling Method: Light a charcoal grill or heat a gas grill to medium-high. Grill the chicken 4 to 6 minutes on a side, or until cooked through (an instant read thermometer inserted into the thickest part of the chicken should register 165 degrees F).

3 Heat the broiler: Set an oven rack 4 inches from the broiler element and turn on the broiler to high.
Line a rimmed baking sheet with foil. Rub the olive oil thoroughly the foil. You don’t want the marinade to burn on the foil or have the chicken sticking.
Thread the chicken on the skewers. Place 3 or 5 pieces of chicken on each skewer, with an occasional pineapple piece. Don't crowd the chicken pieces too close together; they will brown better if there's a little bit of space in between each piece.
Transfer the skewers to the baking sheet. Pour the excess marinade into a small skillet.
5 Cook the excess marinade: In a small skillet over medium heat, bring the excess marinade to a boil and cook for 2 to 3 minutes, or until slightly thickened.
Brush the chicken all over with the reduced marinade.