Mozzarella Chicken & Roasted Vegetables


This week the Domestic Prince and I did a two day fast after having watched the BBC Horizon programme, “Eat, Fast and Live Longer” a few weeks ago.  Research has shown that by fasting you can greatly reduce your IGF-1 levels, which is the hormone that encourages cell growth and detracts your body’s ability to repair itself.  The growth factor has strong links to the development of Alzheimers, diabetes, cardiovascular diseases and various cancers.  There are other benefits associated with fasting such as weight loss, improved digestion and increased energy levels.  So, you’re probably wondering what on earth this has got to do with today’s recipe?  Well, on the two days of fasting, it’s suggested men consume no more than 500 to 600 calories a day and women 400 to 500.  You can split the calories up over the day, or eat them all in one meal.  The Domestic Prince chose to eat his in one meal, so on Sunday I set about finding a meal for his lunch that would be tasty, filling and nutritious and this is what I came up with!  One portion is around 550/600 calories.  I’ll be blogging more about our fasting experiment over the next few weeks, but so far it’s looking very positive.

Serves 2

Ingredients

  • 2 chicken breasts
  • 1l of chicken stock
  • 150g of mozzarella cheese
  • 400g tin of chopped tomatoes
  • Handful of torn basil leaves
  • 1g of stevia or 5g of caster sugar
  • 2 cloves of garlic, roasted and crushed
  • Olive oil
  • 2 onions, finely chopped
  • 4 cloves of garlic, crushed
  • 1 red pepper, chopped into cubes
  • 1 yellow pepper, chopped into cubes
  • 1 courgette (zucchini), chopped into cubes
  • 1 aubergine (egg plant), chopped into cubes
  • 4 plum tomatoes, chopped into cubes

Method

  1. Pop the chicken breast in a deep pan or dish and pour over the chicken stock.  On low to medium heat, poach the chicken breasts for around 15 minutes.
  2. In a saucepan, pour the tinned tomatoes, stevia (or sugar), two of the roasted, crushed cloves and the basil.  Bring to a boil and simmer for 5 minutes.  Leave to cool and then whizz until smooth.  Set aside.
  3. Pre-heat the oven to 180C.
  4. In a frying pour some olive oil, I use around 2tbps and brown the onions.  Once browned, add in the 4 cloves of crushed garlic.  Sauté for around 2 minutes.
  5. Remove the onions and garlic from the pan and put them in a roasting tin and put aside.
  6. Repeat the above process for all the vegetables, until they’ve all been sautéed.
  7. Put the vegetables in the pre-heated oven and roast for around 35 to 40 minutes.
  8. Take the chicken breasts that you poached and set aside earlier and slice into it.  Roughly slice the mozzarella and stuff it into the chicken breast.  Pop some slices on the top as well.
  9. After about 20 to 25 minutes into the vegetables roasting, put the stuffed chicken breasts on a baking tray and pop in the oven for 10 to 15 minutes, until the mozzarella is golden and bubbling on top.
  10. Whilst the chicken and vegetables are in the oven, warm-up the tomato and basil sauce.
  11. All that’s to be done now is serve and tuck in!!

Domestic Princess tips:

  1. Goats cheese can be swapped for the mozzarella.
  2. Don’t be tempted to sauté all the vegetables at once, as they’ll produce too much liquid and will not caramelise.

Please let me know if you make this dish.

Have a wonderful weekend lovely readers.  We’re having a quiet one – bliss!

With much love
The Domestic Princess
xoxo

About these ads

Comments

  1. Deb Harteveld says:

    This sounds lovely, I can’t wait to make it! Thanks for the suggestion.

  2. Kevin and I are fasting too as we were very interested in the Horizon programme and have researched intermittent fasting. We are doing it 2 days a week, usually a Monday and a Wednesday. So far going well and not as difficult as I thought. We have been doing it for 3 weeks. How are you finding it? Will have to try out your recipe on a fasting day !!!

    • Hi Debbie, Thanks so much for commenting. This week for the first week and we found it pretty easy. Did you do any blood tests before starting? We’re away next week for a week, then back for a week, then away again, so when we finally get back, I’ll go and get bloods done and then test them again 6 weeks later. On your fasting days do you eat just one meal, or spread the calories throughout the day? Definitely try the recipe out and let me know what you think. xoxo

      • Didn’t do blood tests so would be interested in the changes you see. I am doing it as a weight loss aid. Do you do two days fasting together or spread them through the week? I am struggling to find a definitive answer to the best thing to do!
        I had been just eating breakfast on a fasting day but today I had a small breakfast so I can have a small supper tonight. We were both finding the evening hard on fasting days and now I am back at work I need to work in the evening so need a bit of extra energy to see me through! I am really interested to hear how you get on! xxx

  3. Debbbie Mc says:

    I have just started the diet for the health benefits as I had breast cancer in 2010 and want to reduce my risk or reoccurance I have split the 500kcal into 3 meals 100kcal for breakfast 200 for lunch and dinner basically porridge made with water for breakfast mixed spice and honey. Lunch mixed fruit salad and dinner salad with a small protein egg/cottage cheese/tuna/prawns. lots of calculation and weighing but when i get into should be quicker. surprisingly dont feel to bad have drunk black tea for the first time ok if you dont make it to strong, and sparkling water in a wine glass with dinner!

    • Hi Debbie
      Thanks for reading and taking the time to comment. I’m sorry to hear that you had breast cancer. I have everything crossed that you remain cancer free.

      Let me know how you get on and if you feel better!

      With much love
      Emma

  4. I have been fasting for two days a week for three weeks and have lost 6 kilos! – and I am getting close to my ideal weight, BMI and fat index. When I am at my goal I intend to increase my calories on my fast days. It’s all good as far as I’m concerned.

    • Hi Matthew

      Thanks for reading and taking the time to comment. That is brilliant news on the weight loss – well done! You must be thrilled. So pleased that you’re finding the 5:2 fast beneficial. Please keep me posted on your progress and let me know if you try this recipe and what you think!

      With much love
      Emma

  5. Cooked this recipe tonight for the kids and me – it was delicious! Will be trying your cheese bacon bake soon.
    Sarah xox

  6. Domestic Princess says:

    So glad you enjoyed it! Let me know what you think of the cheese and bacon bake xo

Trackbacks

  1. [...] This week the Domestic Prince and I did a two day fast after having watched the BBC Horizon programme, “Eat, Fast and Live Longer” a few weeks ago.  Research has shown that by fasting you can great…  [...]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

Join 582 other followers

%d bloggers like this: