Tuesday, January 27, 2009


I have recently returned to my roots of clean eating, like when I was a competitive bodybuilder and fitness model. I've let too many years pass me being less than careful about what I put into my body, which as you can guess has led to extra pounds. I was turned on to a great "diet" and I use that term loosely, by a fellow fitness buff and friend. It's the "Eat-Clean Diet" by fitness personality Tosca Reno. I don't like the term "diet" because that generally conjures visions of restriction, fads and failure. This is more of a lifestyle change, the way our bodies are meant to function and the proper nutrition. My parchment baked chicken is from Tosca's cookbook and as suggested by Jo (thanks Jo) I am going to post the recipe. I will also put a link over on the left to her book if you are interested.

Here's the recipe:
4 12"x18" parchment sheets
2 cups arugula, torn
4 (4oz) skinless, boneless chicken breast halves
2 tsp fresh sage, chopped
2 tsp fresh rosemary, chopped
1 cup plum tomatoes, chopped
3/4 tsp sea salt, divided
1/2 tsp freshly ground black pepper, divided
4 tsp olive oil, best quality
4 tsp Kalamata olives, sliced and pitted (optional)
cooking spray

Preheat oven to 450 F. unfold parchment and coat lightly with cooking spray, leaving a two inch border. Place 1/2 cup arugula on one side of the parchment so it touches the fold but not the ungreased border. Place the chicken breast over arugula; sprinkle with 1/2 tsp sage and 1/2 tsp rosemary. Top with 1/4 cup chopped plum tomato. Sprinkle with one-fourth of the salt and black pepper, and drizzle with 1 tsp olive oil. Top with 1 tsp sliced olives if desired. Fold paper; seal edges with narrow folds. repeat with the remaining parchment paper, chicken and other ingredients. Place the packets on baking sheets. Bake for 20 minutes or until puffy and lightly browned. To serve, open packets and transfer arugula and chicken breast to plates. Pour juices over top. You can also serve right out of packets; carefully transfer to plates and pierce each to allow steam to escape.

185 calories; 27g protein; 7g fat; 2g carbohydrates.

I served mine with wild rice and colorful string beans. All that nutritious food, whole grains, nothing processed, for about 350 calories. You can't beat that.


GeorgiaPeachez said...

Sounds delicious, and perfect for the new eating regimen of 2009! xo, suzy

ShabbyInTheCity said...

I didn't know that about you! Thats cool :)

NeereAnDear said...

Thank you for posting this.... I apologize for not getting back sooner... my computer has been on the blitz since around the 26th ..... I just got back up .... yesterday so catching up on my blogs...

I am definitely going to try this recipe because I have ben trying to change my lifestyle and eating habits... getting back to the good stuff...


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