T.J.’s Dad has been in a tough spot recovering from back surgery in November. Then he suffered a heart attack and had a stent placed last month. Needless to say, the doctor ordered a complete diet overhaul. We decided to hop on board and start following the Mediterranean style of eating that my doctor recommended for me. I sifted through some cookbooks on Amazon and settled on The Mediterranean Prescription by Angelo Acquista, M.D. It’s more book than cook but there are several recipes in the last section. In the 2 weeks we’ve been shifting to the plan, we are surprised by the effects. I have spoken to my inner old lady and she craves oatmeal in the morning. If I skip breakfast, specifically oatmeal, I will not be able to resist munching after Annabeth goes to sleep. One night I ate chips and guacamole plus 9 pizza rolls!
I threw together this recipe and it reminds me of the Campbell’s Soup chicken and rice my Mom used to make. I loved that stuff. She would reassure us that she didn’t use mushrooms and pick out the large chunks to hide her lie. Now I’m over here mincing mushrooms and stashing them in the freezer to add to everything! Same goes for Power Greens, I buy a Costco bag and throw it in the freezer just before it starts to turn bad. Once frozen, you can use your fist to smash them into tiny bits and sneak into nearly any dish. I use fresh versions for this meal but the leftovers will find their way to the freezer in a few days.
- 5 oz Power Greens or Spinach or Kale
Heat skillet to medium. When hot, drizzle lightly with oil and add greens. Stir for a few minutes until wilted. Remove and set aside in a strainer. Prep:
- 1 large shallot or small onion, diced
- 6 cloves of garlic, minced
- 3-4 chicken thighs, bone in skin optional
Marinate or season chicken thighs as desired. Heat skillet to medium. When hot, drizzle with oil and brown on both sides. This takes about 7 minutes per side. Do not flip until chicken lifts easily from pan. Remove and set aside.
I prefer avocado oil for this step. It has a high smoke point, usually between 460° and 500°. Extra Virgin Olive Oil has a low smoke point, so do not use it here.
While your chicken browns, go pick some fresh herbs and get them ready to be added to the vegetables. I have thyme flourishing right now, so that’s what I added but I would have liked some rosemary too. He’s just too small right now.
Add a couple teaspoons of oil to the pan the chicken was in and saute the onion or shallot for a few minutes until translucent. Add a tiny bit of water if needed to keep from browning. Add garlic and herbs, scraping the bottom of the pan to lift chicken bits.
- 8 baby bella or white button mushrooms, sliced or demolished
- 8 oz jarred roasted red bell pepper, rinsed and drained
- 1c quinoa, rinsed and drained
- 1 1/2c chicken broth or Better Than Bouillon
Add mushrooms, bell pepper, quinoa, and broth to the skillet. Stir until mixed well. You could also add some black pepper, smoked paprika, or even tumeric here.
Pour quinoa mixture into an oven safe pan and arrange chicken thighs on top, smashing them down until they’re submerged.
Bake at 350° for 30-40 minutes or until the quinoa has unraveled.
I tried to bake this in my air fryer and I will use my oven next time. The quinoa was not done in the middle of the dish, so I removed the chicken, added a little half & half and put it back in to finish cooking.
Here’s where I messed up. I didn’t take a picture of it plated. Oops. I was frazzled because we were eating later than intended and already tearing into the chicken while the quinoa finished cooking. I did sprinkle some Pecorino Romano and red pepper flakes on the quinoa just before serving. I also do not add salt to most of my foods until served. We are not big on salt and most of the time we end up adding a tiny bit, if any salt.
I cut some small tomatoes in half, drizzled with olive oil, and sprinkled with salt and pepper. I served these as our side.
Dessert has been pears, apples, strawberries, or mango lately. I sneak a piece of dark chocolate every once in a while.
I do not cook special things for Annabeth. She eats what we eat. She does pick at some stuff but that’s mostly because she does not like mushy foods. We’ve just barely been able to convince her to eat mashed potatoes. I can’t complain. Salad is one of her favorite foods and she prefers her produce raw. I used to cook according to T.J.’s preferences but I saw how unhealthy that was, so I stopped. I made small switches, like whole grain pasta and chicken sausage a long time ago. Now he snacks on nuts and dried or fresh fruit. His breakfast is plain Greek yogurt drizzled with honey and topped with granola. He was less than thrilled when I started enforcing these habits but he has since complimented the changes. I think replacing some of the worst offenders one at a time primed him for the complete change. Now he grumbles after we go out to eat and offers to lend a hand when I’m struggling to get dinner prepared. Grabbing fast food is actually a threat these days. We don’t eat sugar much but we still enjoy a scoop of ice cream a couple times a month.