Chicken Saltimbocca with Artichoke Sauce and Lemon Rice

Chicken Saltimbocca in Artichoke Sauce

Two Servings

Ingredients

Two skinless and boneless chicken breast halves
Fresh sage leaves or basil leaves, 6 large ones
Prosciutto di Parma, 4 slices thinly sliced
1/4 c unbleached all-purpose flour
Salt and freshly ground pepper
Extra virgin olive oil, 2 tablespoons
Drain half of a 14 oz can artichoke heart
1/2 cup Chicken Stock
1 tablespoon of unsalted butter
Parsley, chopped to 1/4 cup

Directions

Place the chicken breast halves in between two plastic wraps. Roll them or use a meat pounder to pound the breasts until they are 1/4 inch thick. Set aside.

Place 2 sage leafs on each chicken breast that has been pounded. Cover the breasts with 2 slices of prosciutto and press them until they adhere. Cover the breasts with prosciutto and chill for 10 minutes.

Spread the four pieces on a pie dish and season with salt and pepper. Coat the chicken in flour, one piece at a tme. Shake off any excess flour.

Reduce the heat of the large skillet to medium. Heat the oil until it is hot. The chicken should be sauteed for five minutes on each side or until it is golden brown and cooked through.

Chop the artichoke hearts coarsely (about 1/2 cup). Add the artichoke hearts to the skillet with the butter and chicken stock. Stir the liquid until it is reduced to a slight amount, approximately 5 minutes.

Serve the chicken on the plates with the sauce.

Lemon Rice

You can save time by making the entire recipe. Leftovers will heat up easily.
Servings 6

Ingredients

4 tablespoons of unsalted butter
One small onion, diced
Finely mince 3 cloves of garlic
2 Cups Long Grain White rice
1 teaspoon of salt
3 1/2 cups low sodium chicken broth
1 large lemon juiced

Directions

In a large pot, heat the butter over medium-high heat. Add the onions and cook them until they are translucent.
Continue to cook the garlic for a further minute, or until fragrant.
Stir the rice with the salt and cook for 6 to 7 minutes, or until it turns opaque white. Be sure to stir the rice constantly so that it doesn't burn.
Stir together the lemon juice with the broth.
Reduce the heat to medium-low and cover the pot.
Cook the rice for 18-20 minutes or until it is cooked through.
Remove the pan and the lid from the heat.
Allow the rice to rest for 10-15 minutes before fluffing it and serving.

Garden Peas with Chopped Onion

Ingredients

Defrosted frozen peas in 1-10 pkg bags
Half a cup of chopped onion
Butter 1 tablespoon

Directions

In a small pan, sauté butter and onion for 5 minutes on low heat. Add the peas to a small saucepan and heat on low until heated.

Serve with a vegetable green, like sauteed spinach.

Frequently Asked Questions

Is it possible to lose weight by following the Mediterranean diet

It is possible to lose weight by following the Mediterranean Diet. The diet's focus on whole foods such as vegetables, fruits, and legumes, and quality fats like olive oil can help reduce calorie intake and provide essential nutrients for overall health and wellness. To help lose weight, you can incorporate physical activity into your eating habits. Additionally, reducing highly processed foods, red meat consumption, and added sugars can help maintain a healthy weight over time if paired with the right mindset!

What are the main ingredients in a Mediterranean diet

Mediterranean food includes fruits, vegetables and whole grains as well as legumes, nuts and healthy fats like olive oil and olives. When possible, it is best to eat fresh ingredients rather than pre-packaged processed food. To enhance the flavor of meals, herbs should be used sparingly. For the best results of this diet, you should include some physical activity into your daily routine. The diet can be made more enjoyable if you share mindful eating methods with family members and friends while sharing food.

What should I eat in a day on a Mediterranean diet?

A Mediterranean diet focuses on healthy fats and protein and lots of fresh fruit, vegetables, whole grains. A healthy Mediterranean diet should include about seven to 10 servings of fruits and vegetables daily and two to four 3-ounce servings of lean protein such as fish or chicken. It is also recommended to consume moderate amounts of healthy fats like olive oils and nuts. Aim for at least three servings of whole grains, such as quinoa, barley, or oats, to ensure a balanced diet each day.

Additionally, limiting foods that may be unhealthy when eaten regularly is important, including all processed foods, added sugar, unhealthy fats, white bread, starches, sweetened drinks such as soda or juices, red meat, and processed meats containing saturated fat or nitrates, respectively. Reduced-fat dairy products should be avoided if possible. Avoid eating fish more than three times per week due to potential mercury contamination. This can affect its nutritional value and cause it to be less nutritious if it is not planned for.

It's important to plan meals so that you can reap the benefits of the Mediterranean diet.

A Mediterranean diet is a great way to enjoy a healthy and delicious lifestyle. You can eat high-quality protein such as wild-caught and grass-fed fish, organic eggs, and meat, in order to have the best meals. Incorporate heart-healthy fats like nuts, avocados and extra virgin Olive oil. Include plenty of fresh and/or freeze fruits and vegetables, whole grains like quinoa and barley in your meals, as well as whole grains such oats, quinoa and barley. Finally, limit unhealthy fats, added sugar, processed foods, starches, red meat, and processed meats.

Can the Mediterranean Diet be vegetarian

Yes, you can adapt the Mediterranean Diet to be vegetarian. This eating style can be followed by vegetarians who omit meats such as red meat, poultry, fish, and other animal proteins. You can choose from a variety of plant-based protein sources, such as legumes, nuts and seeds. These are all staples in the Mediterranean Diet. Healthy fats like olive oil, avocados, and olives can be added to compensate for any sourced protein. In order to obtain vitamins and minerals while living a vegetarian lifestyle, you can add tofu or soy milk to your diet. You can also try other options such as mashing beans with toast, adding nuts or seeds to salads and bowls, serving hummus throughout the day with vegetables, or substituting ice-cream with frozen banana slices for dessert.

Can I drink alcohol on a Mediterranean diet?

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Dry wines, beer and spirits made with only natural ingredients such brandy vodka, whiskey or gin are acceptable beverages. Heavy spirits like cocktails should be avoided due to their high sugar content. Drinking water and herbal teas daily can help keep your body hydrated, as well as reduce the desire to drink sugary drinks.

Is it safe to drink milk on the Mediterranean Diet?

Yes, milk is allowed on the Mediterranean diet. Low-fat yogurts, cheese, and dairy products are essential to this diet. They contain calcium and other key nutrients. The nutritional benefits of milk are also worth considering. It should be enjoyed in moderation, with other beverages such as coffee or tea. It can also create dishes such as smoothies or oatmeal if preferred. Opt for organic varieties whenever possible to promote more sustainable farming when shopping for milk. You can add milk to breakfast recipes such as avocado toast and smoothie bowls to get the essential vitamins and minerals you need for a healthy start.

Rice is a part of the Mediterranean diet

Rice is both allowed and encouraged on the Mediterranean diet. This dietary plan emphasizes fruits and vegetables, whole grains and legumes, healthy oils such as olive oil, nuts and moderate intakes of dairy products and meat. Whole-grain, or whole-grain, rice is a good source of carbohydrates that can provide energy to the body. Moreover, it also offers a good source of dietary fiber which can help improve digestion and provide essential nutrients for health, such as B vitamins, iron, and magnesium. Rice can be incorporated into meals by adding cooked grains to salads, soups, and stews. If you eat rice-based dishes, it's a good idea to limit added fat.

Statistics

• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

External Links

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• American Heart Association


• What is the Mediterranean Diet and how does it work? American Heart Association

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• Mediterranean Diet

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• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet - NEJM

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• (PDF). The Association Between Dietary Patterns, Insulin Resistance and A Systematic Review


• (PDF). Citrus is a part of the Mediterranean Diet

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

The Mediterranean diet is a great way of improving your overall health, and quality of living. Healthy fats, whole grain, legumes, fresh fruits and veggies are key components of the Mediterranean eating style. This can help you achieve better health such as better blood cholesterol, better glucose control, reduced risk of developing certain types or cancers, better cardiovascular health, enhanced cognitive function and better weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Start swapping high-calorie snacks like chips for nutrient-dense vegetables such as hummus appetizers or other traditional greens or beans dishes.
2. Learn how spices and other ingredients can be used to enhance the variety of your diet.
3. You can increase your hunger after eating by incorporating legumes and grains.
4. Include moderate amounts of dairy products like yogurt, cheese, and milk throughout the day for added nutrition;
5. Olive oil is a better cooking fat than traditional oils.
6. Enjoy a glass of red wine occasionally to round out the Mediterranean experience.

If you are willing to make small changes to your daily meals, you can easily adopt Mediterranean eating habits. You will reap the potential health benefits and still enjoy your food. Combining this with regular, vigorous exercise could lead to even greater short-term benefits and long-term health benefits. This includes the prevention of chronic diseases, better body composition, and improved overall health.

Resources:

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