Posted on March 3, 2021
|We are halfway through our program and February is coming to an end. As I mentioned previously, the recipes shared throughout this program will incorporate a slow-cooking technique with the use of a crockpot, my favorite kitchen appliance. If you do not have a crockpot and are interested in preparing any of these recipes, please feel free to email me for an alternate cooking technique. Each week through March, we will share a recipe full of healthy nutrients that you can incorporate into your daily meal plans.|
Allie Farley, Registered Dietitian
Integrative Health Program at VCU Massey Cancer Center
Greek Chicken and Vegetables
Incorporating plant-based nutrients on 2/3 or more of your plate at every meal is encouraged by the American Institute for Cancer Research and demonstrated on the New American Plate Model.
This week’s recipe provides plant-based nutrients such as onions, red peppers and olives. Additionally, it is flavored with garlic, honey, oregano and thyme. This was the first time I tried this recipe and it was packed full of flavor and enjoyed by my entire family. [View Image] [View Image]
• 1 tbsp. extra-virgin olive oil
• 2 lbs. boneless, skinless chicken breast
• Pinch of salt and pepper
• 1 jar of roasted red peppers (12 oz.) – drained and chopped
• 1 cup kalamata olives – drained and rinsed
• 1 medium red onion – cut into 1/2-inch chunks
• 3 tbsp. red wine vinegar
• 1 tbsp. minced garlic – 3 large cloves
• 1 tsp. honey
• 1 tsp. dried oregano
• 1 tsp. dried thyme leaves
• ½ cup reduced fat crumbled feta cheese – approximately 2 tbsps. per serving
• Chopped fresh herbs: basil, parsley,or thyme – I added thyme per serving
** Pair this recipe with brown rice (as pictured), quinoa, couscous or pita bread. Perhaps try over a bed of mixed greens with cucumbers and cherry tomatoes.
Download the ingredient list. Scan this QR code!
Using a QR code with your smartphone: 1. Open the camera app from the home screen, Control Center or lock screen.2. Hold your device so the QR code appears in the viewfinder in the camera app.
3. Tap the notification to open the link associated with the QR code.
Prepare ingredients as identified within ingredient list. Lightly coat your crockpot with nonstick spray. Heat olive oil in a large skillet over medium to high heat. Season chicken with a pinch of salt and pepper, then place in hot skillet. Let chicken brown on each side for 1-2 minutes. Transfer chicken to your crockpot. Arrange peppers, olives and onions around chicken. In a small bowl, whisk together red wine vinegar, garlic, honey, oregano and thyme. Pour sauce over chicken and vegetables. Place your lid on your crockpot and cook for 2 hours on high or 4 hours on low, until your chicken is cooked through the center. Allow your chicken to reach a temperature of 165 degrees F. Serve dish warm, sprinkled with feta and fresh herbs. This recipe can be stored in a sealed container in the refrigerator for 3-4 days.
Recipe yields 4 servings and originated from wellplated.com/greek-chicken.
Nutrient Analysis per 1 serving (1 piece of chicken and approximately ½ cup vegetables):
390 calories, 45g protein, 13g carbohydrates, 3g fiber, 15g fat, 119mg cholesterol and 875mg sodium
Searing your chicken in a hot skillet on the stovetop prior to placing it in the crockpot can give the meat a richer flavor that cannot be fully achieved by a crockpot alone. This isn’t always attainable if you are in hurry or necessary but a nice touch if you have time!
Visit Allie’s blog for more recipes and information about the connection between diet and cancer survivorship. Send any questions or comments to email@example.com.
(804) 828-8478 |Ask Massey | massey.vcu.edu