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.

CABBAGE + KALE THAI SALAD

Just because I felt like uggghhh today. I blame it all on stress. There’s no other times I crave chocolate...copious amounts of it. So this week I just need to take it easy.

This recipe is one of the more simpler Thai salads. It’s chock full of vegetables and fresh herbs, with a traditional peanut sauce to toss it all up in!

cabbage + kale thai salad

serves 2-4, 20-30 mins total time


INGREDIENTS 

 

1 bunch kale, ribs removed and chopped

1/4 - 1/2 red cabbage, sliced and halved

2 small carrots, peeled and thinly sliced

1 bunch scallion, sliced 

1/2 red cabbage, thinly sliced 

2 cups mung bean sprouts 

2 tablespoons fresh cilantro, chopped

dressing 

1/4 cup natural peanut butter

2 limes, juiced

2 tablespoons tamari soy sauce

2 tablespoons water

1 tablespoon maple syrup 

1/2 tablespoon toasted sesame oil

1 teaspoon sriracha 

1 teaspoon fresh grated ginger

1 teaspoon minced garlic

 

METHOD

 

Combine all dressing ingredients in a small bowl. Gently stir until combined and smooth. It might be hard to stir the peanut butter at first, using a fork may be best. 

 

Make sure all your veggies are chopped into bite-size pieces and toss in a large bowl to combine. Cilantro and top with dressing. Mix until all ingredients are well coated. Chill for a few moments if you’d like before enjoying. 

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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