Saturday, February 8, 2014

Italian Chicken for Two

My husband and I are thus far enjoying our foray into experimental healthy eating. I'm learning to be really, really creative. I'm also learning that cauliflower is amazing. Because you can use it for anything. Anyway, this is the next meal I created for my husband and I using the ideal protein allowed food list. It is a phase one meal--and it was good!


This is really a meal in three parts, consisting of baked chicken with a side of cauliflower "fries" and  stir-fried bok choy. The instructions tell you how to create a dinner for two, using the ideal protein servings.

If you are making all of the dishes, you need to start with the cauliflower. It takes an hour to bake.

Cauliflower "Fries" 
(actually tasted just like french fries. Not kidding)

Use two cups of cauliflower, and preheat your oven to 250 degrees Fahrenheit.

Chop your cauliflower into thumb sized pieces. Drizzle two tablespoons of olive oil into a bowl, and add your cauliflower and a sizable dash of your favorite seasoning. I used something called "garlic and herb spice" but whatever seasoning you happen to have on hand should work.

my cauliflower after seasoning but before cooking
Mix until well covered, then arrange on a baking pan. This cooks for one hour, but set your timer for 15 minutes. At the end of 15 minutes you will put the chicken in the oven.

Italian Chicken

Prep your chicken by cutting off any fat. I'm making chicken breasts, 8 ounces each. Mine take 45min to cook all the way through, make sure you add more time if you have bigger servings. (and pleasae use a meat thermometer at the end to check the internal temperature!)

After washing my chicken, I placed both pieces in a small cooking container and cover it with 1/4 cup of Italian dressing. You want to cook in a small container so the chicken is submerged, and cover your pan with a lid or foil.

Place your chicken in the oven and set your timer for another 15 minutes. When this timer goes off, flip your cauliflower so the bottom side is facing up, and set your timer again for the last 30 minutes.

10-15 minutes before your timer goes off we are going to make the...


Bok Choy with Mushrooms and Kale

I used one cup of bok choy, and half a cup of mushrooms and a half cup of kale

Mince some garlic (I used one table spoon of minced fresh garlic) and wash your bok choy and kale, tearing/ or cutting it into 4 inch pieces. Remove all the green parts of the bok choy from the white stems, and cut the stems in half. Now, heat your skillet up for one minute with a tablespoon of coconut oil.

cooking away, 2 minutes until done.
Add the white ends of the bok choy first (they take longer to cook then all the rest) and stir-fry for 5-6 minutes until they start to turn sort of clear. Then add your mushrooms, cook for another 2 minutes before adding in the kale and bok choy leaves. Cook for 2-3 minutes until tender but still a little firm.


Serve everything warm, and enjoy a cooked phase 1 ideal protein meal! 

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