As promised, I put my money where my mouth is and last night cooked up the recipe listed elsewhere on my website… with a few alterations.
The first change was away from the grill (it was raining). I used the marinade as suggested but did it in a plastic storage bag, which allows for a much more even distribution of all ingredients.
In the fridge to soak in those flavors, while next I decided in favor of small red roasted potatoes instead of rice, and spiced them up with some Rosemary, Thyme, Garlic, Pepper, a little salt and a drizzle of Olive Oil, mixing the ingredients again in a plastic bag. This replaced about 77kcal and 19 g Carbohydrates Nutritional value per 100 g (3.5 oz), about the serving size, maybe even a little less than the brown rice (rated @ 104 kcal):
Spuds parboiled for 10 minutes, and in the oven for 25 @450⁰C, while meanwhile I sautéed the veggies to taste (al dente –after all this is an Italian dish) and the marinated chicken in a little Olive oil (about four minutes each side), finishing them in a little white wine and chicken broth (I used much less than in the menu ).
This is what it looked like plated (with Parsley on top for color and extra taste) and of course a glass of red wine, in this case a Tuscan red in honor of the occasion:
How did it taste?
I thought the chicken marinade was a little too mild for my taste, even though the red pepper was a nice surprise. Potatoes and veggies were delicious.
Definitely heart healthy, more than enough food with a nutritional value probably as advertised, and the costs less than $10 for two servings.
Overall well worth the effort, bound to be good for your heart and arteries. It probably will help you loose some weight too if you eat this kind of food regularly and combine it with exercise (more about that in other Blogs)!
About the wine: It has been suggested in a number of studies that the anti-oxidant effect of moderate amounts of red wine (one drink a day for women and two drinks a day for men) lowers the risk of heart attack for people in middle age by ~ 30 to 50 percent, so get on the the Red Wine Band Wagon!
If you spice the chicken up a little, this recipe it will be a delicious, heart – healthy and cheap meal that is easy to make in less than an hour, especially if the chicken marinade is replaced with something more spicy. Maybe some suggestions here?