Lunch today was sensational! It started out as a chicken lemon idea, of course, I had to add unsalted butter cubes to the top of the chicken. I had to dash it with kosher salt, black ground pepper, table salt, and thyme leaves. I added lemon slices to the chicken entrée. I added potatoes, I cut them into cube sizes, and put unsalted butter over the veggies in the tray as well. As you can see I did a healthy side of a mixed salad, topped with spinach, top whatever you can with spinach! The iron benefits are incredible. With some ranch drizzled over, a Coke on the side, and additional salt and pepper at hand – this dish was Fantabulous. #chef #foodie #connossieur #extravirginoliveoil 🫒 #meltedbutter #chickenrecipes #mediterranean #paleo #protein #health ⚕️👩⚕️👩🍳
About Zina
Zina Hermez has authored the best-selling book(s), Not Without God: A Story of Survival and Not Without God: Hope In the Storm. She’s been featured in numerous articles, guest posts, podcasts, websites, newsletters, and magazines. She’s also been featured on The Neil Haley (media giant’s) Show, The Intuitive Edge podcast, and on ESPN’s ‘Solutions from the Huddle’broadcast as well as Grace and Truth Radio World!
Zina’s written several hundred articles and has taught thousands of students from all over the world from many different backgrounds and parts of the world. She’s appeared in Christianity Today, the Suite T blog, and the Southern Writers magazine among many other places. Last August she created the “Writing Because I Can’t Not Write Group” meetings and workshops where aspiring and seasoned authors can network and learn together.
Zina writes on faith, science, and overcoming adversity. She also likes to write about health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm was just published last year.
This was one of my main dishes while doing the Mediterranean diet back in November, and it’s still great to eat this way. Brown rice (if you’re going to have a grain, make it brown or whole wheat, for bread). Of course, there are other healthier grains, but brown rice and wheat bread were my go tos while I was on the Mediterranean diet. You may have learned that skin on chicken is bad for you, but the latest findings show that some skin on chicken is OK to have at least once in a while. It’s got Omega 3 fatty acids, which are good for your heart. And I don’t mean you should have at it and order Kentucky Fried Chicken or anything. All restaurant food can be more damaging than you realize. Heated ‘oil,’ especially vegetable oil and canola is a leading cause of obesity and diabetes in this country. You can see I have cooked homemade–and this piece of chicken thigh (w/skin) is 239 calories, 4 oz. The 1/2 cup of brown rice is 180 calories and the ‘mixed veggies,’ half-cup, are only 35 calories! It’s a win-win-win! And you’re getting in some ‘low’ or healthier carbs. Carbs to watch out for: sugary stuff, processed, cookies, TV dinner type, etc. Another note: I added a teaspoon of extra virgin olive oil to the rice AND the veggies and sprinkled them with KOSHER salt and some black ground pepper. Kosher salt–definitely the healthier option! Total calories in this meal: 454 calories (not including drinks or condiments). I’ve been thinking of writing a healthy cookbook someday, and this would definitely be a meal I add!😃🍽️🌾
Believe it or not this is a Mediterranean sample dish. First, you carmelize the onions by buying yellow or sweet onions and cutting them into even size cubes and then coating your fry pan with vegetable oil or olive oil. I used one table spoon for every two onions (a total of 6 yellow onions!). The onions need to rest in the pan and get flipped every few minutes for an average of 30 minutes or until the onions are carmelized. Then place the carmelized onions onto a platter that has been sprayed with (non-stick) cooking spray and lay down your chicken [it can be chicken thigh(s), chicken breast, or chicken leg(s)]. Lightly dash the chicken with salt and pepper on both sides. After that, turn over the onions so they cover the chicken (and are both underneath and above it). And then sprinkle your cheese (I used one cup of Mexican style shredded cheese) over the chicken/onions. You can bake at 425 degrees for 30 minutes. I kept mine in for about 45 minutes. So long as your thermometer reads 165 or higher they are cooked! There you have: French Onion Chicken Casserole.
Nowadays you would think I were a diabetic or living in an old folk home with the meals I’m preparing. I am not a diabetic, and I don’t live in a home/rehab facility. But here’s the thing: low salt, ‘brown’ rice (vs. white), a simple 4 oz. piece of shredded chicken and raw tomatoes are all healthy choices! As a matter of fact, we are all at risk for diabetes and heart disease (they are the number one diseases in this country); thus, we should eat as if we have them already. That means take out the McDonald’s, pizza orders, restaurant food cooked heavily in canola, and all the ‘junk’ food and greasy stuff. If you eat these items learn to eat them very minimally! I use the My Fitness pal app to monitor calories, steps, etc. Did you know the food you consume can actually make you slimmer? This simple lunch I had made me feel full. I often use olive oil, some salt, or as you can see-ketchup as a condiment. Black pepper is great. I’m not a huge garlic fan unless it’s minced and worked into gourmet dishes. I am eating healthier these days and achieving optimal health. Contact me for details if you want to get on the same path. I am offering free 15 minute consultations.
Here’s a tip: to make a 3-4 oz. piece of chicken thigh healthier and less calories tear off the skin before cooking. You’re only looking at about 109 calories. Add some salt and pepper. Accompany it with a side, 1/2 cup, of frozen (heated) vegetables. You can add a tablespoon of vegetable oil to give them more taste with a little salt. This dinner yesterday was very simple but heart healthy. You can add 1/2 of a wheat bun on the side to get a grain/bread and you’re running at about: 350 calories (this is including the one tblspn. of vegetable oil). Clearly, it wouldn’t hurt to have a second 3-4 oz. piece of chicken thigh or another half cup of mixed veggies!🥕🌽🌱
Christmas🎄 stuffed chicken! I LOVE the natural oil of avocados!🥑 Today I sautéed two chopped avocados and one large chopped tomato in vegetable oil for 3 minutes! I added about a half teaspoon of kosher salt and a dash of ground pepper! After sautéing, I put a slit in the (longer) side of each chicken breast. You will need one package. Then I stuffed two tablespoons of avocado/tomato filling and sealed the open sides with toothpicks. After that, I added the remaining filling to the top of the chicken breasts and baked at about 375 for around 45 minutes. Finally, I added a dash of table salt! Deliciousness! 🍅🥑🎄
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