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.

PROSCIUTTO + RICOTTA NAAN PIZZA

This is the quickest — and tastiest! — way to craft an artisanal pizza at home.

I highly recommend using naan bread, if you can locate it at your local grocer. Naan is oven baked bread traditionally found in Western Asian cuisine, particularly India. It is doughy and leavened like pizza dough, which makes an ideal substitute. I prefer using the garlic variation, just to add a bit more depth. We’re taking shortcuts, but skimping on flavor!

You can of course add on any additional seasonal ingredients and it would make a perfect dish to prepare for a summer potluck soirée or a simple harvest inspired appetizer.

If you prefer you pizzas or flatbread with a bit more char, I recommend placing under the broil for no longer than 5 minutes before serving.

 

 

prosciutto + ricotta naan bianca pizza

10 min prep + 20 min cook time, serves 2


 

INGREDIENTS

2 large pieces of garlic naan
1 ½ cup ricotta cheese 
2 garlic cloves
½ cup tomatoes, diced and drained
4 slices prosciutto
¼ cup parmesan cheese, shaved
1 cup arugula
1 tablespoon truffle oil
few sprigs of thyme
sea salt and freshly ground black pepper

 

METHOD

Preheat oven to 400 degrees F.

Mix the ricotta cheese with half of the parmesan cheese, garlic, and a pinch of salt and pepper. Spread the cheese mixture evenly onto the two pieces of naan bread.

Top with the diced tomatoes and prosciutto then bake for 15-20 minutes, or until the naan bread browns and the prosciutto begins to crisp up.

Garnish with arugula, leftover parmesan cheese, and thyme leaves. Drizzle with truffle oil and fresh black pepper.

GREEN CURRY MUSHROOM NOODLE SOUP

It’s been raining so much here in Atlanta! AND a storm is supposedly coming again later this week, which means even more rain! Days like this equal cozy and warm food. 

For that, I always turn to soup or pasta. I wanted something more exotic, so I took sometime to develop a curry recipe. I used some knowledge I gained from my past trip, paired with what I had in the fridge. This recipe is just perfect because its noodles and soup. Although this soup is really filling, it still feels light which I love because as soon as the weather turns a bit cold my body goes into carb loading mode. But that won’t stop me from eating a whole lot of this!

 

Hit the lemongrass stalk with the other side of your knife, the dull part. Gently bruise the lemongrass to extract the flavor before you use it.

All the other ingredients for the curry before it gets processed.

I like to simmer my curry for at least 15 minutes.

Its such a great combinations of flavor!

 

thai green curry mushroom noodle soup

makes two quarts, 20 min prep + 25 min cook time


INGREDIENTS

green curry paste
½ bunch Thai basil leaves
½ bunch cilantro leaves
2 kaffir lime leaves, or the zest of 2 limes
1 12” piece lemongrass, sliced in 3 pieces
4 garlic cloves, smashed and sliced
½ shallot, chopped
1 2“ piece peeled ginger, peeled
½ serrano pepper
5 to 6 dashes fish sauce
2 teaspoons ground coriander
½ teaspoon ground cumin

2 tablespoons extra virgin olive oil
½ shallot, diced
2 garlic cloves, thinly sliced
3 tablespoons green curry paste
handful shiitake mushrooms, sliced
2 kaffir lime leaves (or 1 3 inch lime peel)
2 ½ cups coconut milk
1 cup chicken stock
12 ounces flat rice noodles, cooked
freshly ground black pepper and sea salt, to taste
garnishes
cilantro leaves
basil leaves
mint leaves
serraano peppers, thinly sliced
shiitake mushrooms

 

METHOD

Make the green curry paste on advance. Place all ingredients into the well of a food processor and blend until smooth, 3 to 4 minutes.

To make the soup, pour oil into a saucepan and place over medium-high heat. Add the shallots and garlic. Sauté for 1 to 2 minutes. Add mushrooms and continue to sauté for 2 to 3 minutes. Set aside a few for garnish. Season with salt and pepper.

Add curry paste and kaffir leaves (or lime peel), lemongrass stalk and toast mixture for 1 to 2 minutes.

Stir coconut milk and stock into the saucepan and reduce heat to medium. Season with salt and pepper. Simmer mixture for 10 to 12 minutes.
Remove the lemongrass stalk and kaffir leaves or peel.

Place noodles in serving bowls.

Ladle soup into bowls with noodles and top with cilantro leaves, Thai basil leaves, mint leaves, and thinly sliced Serrano peppers. Serve hot.

GRAPEFRUIT + AVOCADO SALAD

Most days I want everything but the kitchen sink on my salads. Well due to my lack of groceries in the fridge, I had to make do with what I had. This is the ultimate test. Sometimes I pretend I'm on an episode of Chopped and Alton Brown is counting down as I prepare to open my basket of surprises.

Today wasn't so bad, I had enough to make a simple citrus salad. Sometimes, simplicity is best (and quite frankly, easier). But orange or grapefruit? I rummage some more. Ah, avocado! Now I remember a recipe I wanted to try awhile back, grapefruit and avocado salad.

Now, I consider grapefruit an acquired taste. It really smacks you in the taste buds with it's bitterness and acidity. The solution is to balance the flavors. The honey and sesame oil based dressing adds sweetness and nuttiness. And a salad is nothing without texture, so I finished it off with crumbled wonton strips.

I'll show you, step by step, how to supreme a grapefruit. It's always fun to learn a new skill!

First, since off the ends, so there are two flat sides.

This next part may be tricky. Place the grapefruit one of the flat sides. Carefully slice along the curved shape of the grapefruit, ensuring the peel is removed, but not too much of the delicious flesh! Do this until there is no more peel on the grapefruit.

Careful with this step, slippery fruit and a sharp knife can have bad results. Turning the grapefruit on its side, cut evenly into slices.

It’s refreshing, rich, and bright. I used a bed of spinach, but if you’d like a more minimal look, just arrange the grapefruit and avocado slices on your plate and season and dress how you’d like.

grapefruit + avocado salad

serves 1-2, 10 min prep time


INGREDIENTS

1 avocado, sliced
1 grapefruit, supremed
1 tablespoon sesame oil
1/4 cup wonton strips
1 tablespoon honey
bed of greens, such as spinach or arugula

METHOD

Supreme the grapefruit — see above example.

Slice the avocado, lengthwise.

Make a quick dressing by mixing the olive oil, honey and a touch of excess grapefruit juice.

Dress salad and season with salt and pepper and crush won’t strips on top before serving!

TIP: Avoid browning by using citrus juice — the excess grapefruit juice is a great choice!

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