Good for a quick snack or light lunch, dinner! Easy 5 min prep and 15 minute cook to table.
As I am in my second month of recovery since heart transplant I have to eat a bit differently such as removing as much salt, butter, sugars etc., from my food. You may be in a different phase of transplantation that allows for these things, please make any alterations needed to fit your allowances.
Ingredients:
3 oz chicken thigh
1 tsp Mrs. Dash
1 tsp pepper
1 tomato
Avocado oil
2 tbs honey mustard (optional)
Kitchen items needed:
Cutting knife
Cutting Boards
Measuring spoons
Plate (portion control is key so be responsible when choosing a serving vessel. I used a small side plate), fork, spoon or chopsticks, appetite and a great attitude.
Prep:
Wash Hands
Prep time: 5 minutes
Grab that pan like you mean it.
Place on stove and turn burner to low
Add 2 tbs oil.
Gather ingredients
3 oz chicken thigh
Mrs. Dash, tarragon and pepper to season
1 tomato
Avocado oil
Chicken
3 oz chicken thigh
Do not use frozen chicken, if you are thaw them fully referring to your transplant nutritional information on how to thaw poultry prior to following this recipe.
Take chicken out of package and place in pan.
Wash hands.
Season with Mrs. Dash and pepper.
Turn pan to medium
Tomato
Wash then dry
Place on cutting board
Cut to thin or thick, depends on you
Go back to the chicken turn with tongs.
Chicken
Continually check to make sure it is not burning but searing and cook until it reaches 165 degrees. It can be checked with a meat thermometer.
Eat and Enjoy!
Place on plate, grab some utensils and enjoy.
Left overs?
Remaining should be consumed within 2-3 days.
Write on the outside of the refrigerated container the expiration date
Use a sticky note.
The back of an envelope and tape it the container etc.
Make it your own:
Next time change the veggies etc.
Have fun with it and happy cooking!
Nutritional Value:
This serving size is for a 3 oz piece of chicken with 1 tomato and honey mustard dressing.
Per serving:
Calories: 194g
Cabs: 10g
Fat: 8g
Protein: 23g
Sodium: 198mg
Sugar: 6g
Side Notes:
Your body doesn't need to break down layers of sauces and garbage so use it sparingly, it's energy needs to be breaking down direct food to feed your healing and promote a heart healthy food regiment.
Use a small side plate that looks fuller rather than an a regular portion plate. Portion control is key!
I cooked this in the second month after my heart transplant.
I was nervous about using a knife with the amount of shaking in my hands but I took my time. You may want to ask for help if it is available if you are nervous about using a knife so soon after transplant and if you experience hand tremors as well.
These are meant to be an easy and quick meal so that you can rest but have a nutritional food as well.
Always consult the information provided from your medical team regarding nutrition.
Your requirements may be different than mine. I have no food related restrictions other than the transplant provisions provided to me from my transplant nutritionist.
Have any questions - reach out to me at nattranspants@gmail.com
Yorumlar