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.
- 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
- 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.
- 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.
- Pre-heat the oven to 180C.
- 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.
- Remove the onions and garlic from the pan and put them in a roasting tin and put aside.
- Repeat the above process for all the vegetables, until they’ve all been sautéed.
- Put the vegetables in the pre-heated oven and roast for around 35 to 40 minutes.
- 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.
- 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.
- Whilst the chicken and vegetables are in the oven, warm-up the tomato and basil sauce.
- All that’s to be done now is serve and tuck in!!
Domestic Princess tips:
- Goats cheese can be swapped for the mozzarella.
- 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