Turkey Parmesan Salad

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TGIF! One of those days… this week has been sooo long, and sooo many things have happened that it feels like it has been a week and a half. Those days is it hard to bring yourself to cook or do anything at all.

So today just a quick lunch or light dinner idea! A simple green salad with a pan fried turkey steak on top. Add some shaven parmesan (just 2 or 3 sleeves for a hint of saltiness) and a bit of red cabbage for added fiber.

Two spoonful of cooked quinoa to make it more filling and dress with lemon juice or white wine vinegar (balsamic vinegar is generally very high in sugar) a pinch of salt and 1/2 a tbsp. of extra virgin olive oil and that is it!

So easy, so healthy, so delicious. No need to think any further.

Happy weekend to all of you.

Chicken & Quinoa Superfood Stir Fry

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Today I would like to talk about “food prep” which is a widely known concept in the bodybuilding community and it is not a new concept at all, but a modern way of calling the good “lunch box” that most have taken to school at some point or another.

It does take a bit of planning and effort to start doing it, but the benefits are many.

I know that there is an endless supply of possibilities to grab lunch for most of us, since canteens, take always and local delis abound and it is just too tempting to skip the hassle and just buy something off the shelves. While this is all well and good, eating like that every single way of the week can be taxing. Even if you are the person with the best intentions in the world, there are only so many healthy alternatives one can choose from, and the chances of ending up having a white bread sandwich or a BTL are just too big.

Even if you think you are going for a healthy alternative, you might be stepping into the dangers of not knowing how this particular food has been cooked.

For example, if a salad get added a sugary dressing, all the goodness of it might be compromised, and believe me, do yourselves a favour and read the ingredients of the labels to really be aware of what they are selling you as a “light” alternative, because most of the time, the reduced fat alternatives are loaded with sugars that are actually worse than the original oil content.

A simple olive oil, vinegar and salt dressing, is the best alternative if you can find it.

Same thing can be said for the fat content in two ways, the first one and more obvious is the sauces. A Thai curry sauce adds a huge amount of fat and carbohydrates to a meal and you may be thinking that what you are eating is “rice and chicken” when effectively there are about 300 calories of sugar and fat that you hadn’t taken into consideration, same goes for sweet wine reductions, caramelized things and satay sauces, but the list is truly long. The second is the way in which foods are cooked. Anything that has a coating, and has been fried is an obvious no go, doesn’t matter how light the coating may look to you, it adds a few undesirable grams of fat to your meal. Even if you are trying to control your weight, this additional fat constitutes a risk because in most cases, restaurants do not use extra virgin olive oil or other healthy fats, but cheaper alternatives that can affect your cholesterol and jeopardize your arteries and heart.

In a nutshell, whether or not you are trying to lose weight, a homemade meal is almost always a better alternative to a store bought one.

Later on this week I will be giving tips on what and how to prepare your food without too much hassle at all, with just a few easy tricks you will be able to improve the quality of your nutrition, save some money and maybe even loose a few pounds.

Today I would like to share with you a Chicken and Quinoa Stir fry, it is one of my favorite options to bring to the office because it contains everything that my body requires, it fills you up with slow releasing energy, with healthy fats, tons of protein and low GI carbs. Low fat, low carb, high protein, unprocessed and very high in fiber. What is there not to love!

Ingredients (serves 3)

450 grams of chicken breast

120 gr. Of quinoa

½ red pepper

½ green pepper

½ yellow pepper

1 red onion

3 mini bok choy

A bunch of green asparagus

A handful of snow peas

2 handfuls of Kale

5 fresh coriander stalks

1 red chili

1 green chili

1 tsp. of mustard seeds

1 tbs. crushed garlic

A little sesame oil

I have prepared a visual guide on how to add the ingredients but it is so easy that you may not actually need it.

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First boil the quinoa in water with a touch of salt, follow the packaging instructions but it should normally take 16 minutes at low heat (to keep simmering).

Once the quinoa is ready, chop all the ingredients (check picture) and heat up a little bit of sesame oil in a wok. Add fist the garlic, then the seeded mustard and then the chicken. Allow the chicken to get a bit golden and then add the rest of the vegetables except the bok choy and kale, that will be added at the end.

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Once all the veggies have been incorporated add the soy sauce, mix well to allow the flavours to mix and add the quinoa. Finally sprinkle with the juice of a lime.

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Enjoy!

The Perfect Roast Chicken (For dummies)

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It is funny how the most basic recipes are the ones that have a million variations and everyone considers theirs the best, still, it is rare to be served a perfectly roast chicken. One that is golden and crunchy on the outside and tender and moist on the inside.

Whole roast chicken is easy to undercook and be raw inside (disgusting and unsafe, since chicken meat has to be cooked, it is not like red meat) or overcooked, in which case it is dry a day in the dessert with no water.

It is flavorful on its own, but it does greatly improve if seasoned properly. It accepts many types of marinade, from indian curries to piri piri but the one that bring out the best of it without masking its flavour, is the one I am sharing today.

It’s my mother’s recipe, in the years of my life, I have never ever seen anybody eat this dish and not love it, want to have a second serving, asking for the recipe, or all of the above.

From a nutritional point of view, chicken is one of the leanest meats that exist, but chicken skin is very high in fat. For this reason, I would recommend not eating the skin if you are trying to lose weight. If you are not, enjoy it by all means, but bear in mind this is the part of the chicken that has the highest amount of toxins so enjoy with great moderation.

On the other hand it is low carb, as opposed to the traditional gravy, this recipe has a sauce made of white wine so it makes it low GI, and also gluten free.

Before going on to the recipe, bear in mind that the cooking time varies depending on the SIZE of the piece that you are trying to roast and the temperature. I find that the perfect temperature in my oven is 180 degrees but it depends on the machine since it can change from one manufacturer to another, but round around that should be to avoid the chicken from burning and still cook it appropriately.

To give an easy cooking time guide:

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Around 800-900 grams : 1 hour

From 1kg to 1.2 kg : 1 hour and 15 minutes

From 1.3kg to 1.5 kg: 1:30 to 1:40 h

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Ingredients (serves 4)

1 chicken

2 tbsp. of garlic powder or 3 cloves of garlic mashed

1 tbsp. Rosemary

1 tbsp extra virgin olive oil

½ tbsp. salt

250 ml. of cooking wine (white)

Optional : you can add small baking potatoes if you are cooking for your friends (avoid if you are trying to lose weight, potatoes are pure starch which works like sugar in your blood and will sabotage your efforts by creating a high sugar blood pike and turning your energy to fat to be stored, probably in your hips, tights or wherever you want it less)

Ok so it is time to get our hands dirty! Quite literally as well. Pre heat the over at 180C degrees.

Mix in a little bowl all the dry spices, add the oil and rub your little winged friend until he is completely covered in the mixture. With the rest and if you have decided to add potatoes , you can rub the potatoes, don’t worry about making more for them, the sauce will cover them and they will have plenty of flavour.

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Set the chicken in an oven proof baking tray (with some depth so the wine doesn’t spread and/or fall later on.

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Place the chicken in the middle of the oven with the fan on so the air keeps circulating and let it cook for 30 to 40 minutes and when that side is turning nice and golden turn it around with the help of two spatulas (depending on how much time you have to cook it for, if it’s a small bird turn around after half an hour).

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20 minutes before the time is up, open the over and pour the wine on top of the chicken, let it finish and have a look at it. If you like it really brown and it is not there yet, turn on the grill and give it a 5 minute notch. Bear in mind it is very easy to overdo it with the grill and burn it, so keep an eye on it while you do it.

Serve with salad, broccoli, cauliflower, Brussels sprouts…

Tip: if you want a lower fat version, pour all the sauce in a bowl, let it cool down in the fridge and remove the drops of fat at the top, then reheat and incorporate.

Sauteed Artichokes with Bacon

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Lately time seems to have become a premium, it is something we are all short of and in the interest of healthy eating, sometime in the kitchen would do wonders for you. For this reason, my recipes are generally quite simple and quick,

Today I have a super quick fix for when you don’t really have many fresh ingredients at hand and you want to prepare a healthy dinner or lunch for the next day.

I have used bacon for this recipe because I had a couple of rashers leftover in the fridge, but normally I would use ham. Spanish ham would work better than Parma since it has a stronger flavour that would mix great with the artichokes.

This recipe is really high in fibre and very low in calories, great as a light dinner, although it would need some additional protein.

Ingredients (serves 1 or 2)

1 can of artichoke hearts in water

¼ onion

1 clove of garlic

1 tsp olive oil

2 bacon rashers

Salt  

Remove the water from the tin and place the artichokes in a  bowl to drain. Cut them in halves. In a saucepan, heat up the olive oil and sweat the onion, chopped finely and the garlic, adding it just a bit after the onion (since it cooks faster, otherwise it would burn) when the onion is transparent, add the bacon or the ham, cut in small stripes and let it toast slightly, then add the artichoke hearts and let simmer for 5 minutes so all the flavours mix.

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Bon Appetite!