If there’s one thing that anyone trying to either lose fat, gain muscle mass, or just maintain weight has in common, it’s chicken breasts. It’s the staple to a myriad of high protein, low fat dinners that show up at least a couple of times. When I look at most “diet” plans, the meal is always plain poached or baked chicken breasts with a rice side, and that is so boring I almost fell asleep typing that sentence.
That’s why diet plans fail. For anything to work, it has to be something sustainable – and boring, tasteless, and dry chicken does not fall into that category. I’ve been eating to first lose and then maintain my weight for over 5 years now, and I would have lost my mind and failed miserably if I had been stuck choking down a dry poached chicken breast every day. Eating healthy does not mean eating boring food that is plain. You just need to look around at other healthy ingredients, and see how they work together.
Take nuts, for example. Nuts are delicious, they play well with others, and they are nutritional powerhouses. One more major benefit is that studies have shown that we don’t absorb all the calories from nuts, so you can take 10 to 15 percent off the total listed for the portion size. Pecans will be our weapon of choice here. They are delicious when cooked, pair up well with chicken, and if you throw a little Parmesan cheese – well – stand back and watch some magic happen.
Inside, pecans work some magic as well. They are loaded with calcium, magnesium, and potassium, and healthy monounsaturated fat. What does that mean? It means they can help lower blood pressure and lower levels of bad LDL cholesterol. In fact, some studies have shown that eating a handful of pecans lowers cholesterol at the same rate as medications for that condition. The next time you feel the need for a crunchy snack, grab some raw pecans out of the freezer instead of potato chips. You and your insides will be glad you did.
I like to pair roasted chicken with creamy cauliflower mac & cheese. Removing the white bleached flour pasta with cauliflower instantly reduces the calorie and simple carbs count, and instantly boosts this side dish into star contender status for the meal. This stuff is so good, it’s hard to get seconds of it around here because it disappears so fast. If any of you out there are still reluctant to try cauliflower substitutes in your recipes, this is the one to give it a shot.
As always, these meals are only as whole and nutritious as the ingredients you use, so pick grass fed and organic to optimize the flavor and health benefits. As the study on pecans shows, it’s cheaper to spend a little more on quality food now than a lifetime of pills at the Rx.
Pecan Dijon Mustard Parmesan Chicken
Ingredients:
- 4 – 6 chicken breasts, pounded flat if needed
- 1 cup almond flour
- 1 tbsp coconut flour
- 1/2 cup chopped pecans
- 1 egg
- 2 tbsp dijon mustard
- 1/4 cup grated Parmesan cheese
- 1/2 tsp sea salt
- 1/4 tsp fresh black pepper
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp basil
- 1/2 tsp oregano
Roasted Cauliflower Mac & Cheese
Ingredients:
- 1 large head organic cauliflower
- 1 Tbsp avocado oil
- 1/2 tsp sea salt
- 1/4 tsp fresh black pepper
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika
- 3/4 cup grass fed heavy cream
- 1 cup shredded grass fed cheddar
- 2 ounces grass fed cream cheese
- 2 tsp dijon mustard
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/2 tsp smoked paprika
- 3 slices crumbled bacon
Instructions:
Preheat the oven to 425 degrees, and set the racks in the two most middle positions. Cut cauliflower into bite sized pieces, and toss in a bowl with avocado oil, salt, pepper, garlic powder, smoked paprika, and onion powder. Place the cauliflower on a large sheet pan lined with parchment paper and bake for 20 minutes.
While the cauliflower is cooking, mix the almond flour, coconut flour, Parmesan cheese, and pecans in a wide bowl. I like to use a round cake pan for this step.
In another wide saucer or bowl, whisk the egg and dijon mustard together.
Get another baking sheet and spray with non-stick avocado spray prepared. Sprinkle a pinch of salt and pepper on each side of the chicken breasts, then dip in the egg mixture, drain off, and then dip in the dry mix, coating both sides. Shake any excess and place on the prepared baking sheet.
Once the cauliflower has cooked for 20 minutes, pull the pan, rotate and stir, then place on the lower of the two oven racks. Place the chicken pan on the top rack and set the timer for 10 minutes. When the timer goes off, flip the chicken breasts and rotate the pan, then cook the chicken and cauliflower for 10 more minutes.
While the chicken breasts and cauliflower are cooking, combine the 3/4 cup grass fed heavy cream, 2 tsp dijon mustard, 1/2 tsp sea salt, 1/4 tsp black pepper, and 1/2 tsp smoked paprika in a saucepan and set over medium low heat, stirring constantly. Once the cream is starting to heat through, add the 2 ounces of cream cheese and stir until melted, and then add the shredded cheddar cheese in small batches until each is melted and smooth. Reduce heat to low and simmer, stirring often until cauliflower is done roasting:
Pull the chicken and cauliflower after the final 20 minutes of cook time:
Toss the roasted cauliflower in the saucepan with the cheese sauce, and crumble cooked bacon over it. Let the chicken breasts rest 5 minutes before slicing:
See the list of all the Shirtless Chef recipes at www.mysaline.com/shirtless.