More About the Author
Steven Masley, M.D., FAHA, FAAFP, FACN
Dr. Masley is a fellow with the American Heart Association, the American College of Nutrition, and the American Academy of Family Physicians. He is also a health researcher, speaker, author, and trained chef. Over the past fifteen years, he has won acclaim for helping hundreds of patients reverse Type II diabetes and eliminate the symptoms of cardiovascular disease.
Currently, he is the President for the Masley Optimal Health Center, the medical director for the Ten Years Younger Program, and has a clinical appointment with the University of South Florida. He is also an instructor for the Lasting Leadership training at Eckerd College and at the Center for Leadership with Sykes College of Business at the University of Tampa.
Recipe:page 301-302 in The 30 Day Heart Tune-Up
******Chicken, Italian Herbs, and Quinoa******
An easy, delicious meal. Can be served hot or cold.
Prep Time: 20 Minutes Serves 4
2 cups low-sodium vegetable (page 344) or chicken stock
2 cups quinoa, rinsed and drained
2 pounds chicken breast (organic, free- range)uncooked, sliced into thin strips
2 Tbsp virgin olive oil, divided
1 tsp oregano
1 tsp minced fresh rosemary
¼ tsp ground cayenne pepper
1 medium onion, chopped
¼ tsp sea salt
¼ tsp ground black pepper
2 medium carrots, diced
2 medium celery stalks, diced
1 medium red bell pepper, sliced thinly into 1-inch strips
½ cup pistachio nuts, chopped (or sliced almonds)
In a saucepan, bring stock to a gentle boil. Rinse and drain quinoa grain in a sieve. When stock is boiling, add quinoa, cover, and stir. When it begins to boil again, remove from heat and set aside, covered. It should be fully cooked in 15 minutes.
Rinse chicken with water, pat dry with paper towels, slice into strips, and in a glass bowl rub chicken with 1 tablespoon of the oil (reserve the rest), and the oregano, rosemary, and cayenne pepper, set aside.
Heat a sauté pan to medium- high, add the remaining 1 tablespoon of olive oil, the onion, salt, and black pepper. Sauté 1 minute, stirring occasionally. Add chicken with herbs and sauté 2 to 3 minutes, stirring occasionally, until chicken is mostly opaque.
Add carrots and celery, and cook another 3 minutes, stirring occasionally. Add bell peppers and heat another 2 minutes. Heat nuts in a pan over medium heat for 1 to 2 minutes to warm, but stop before they brown. Stir nuts into quinoa then spoon the chicken and vegetable sauté over the quinoa.
Nutrient Content per Serving:
Fat: 21 grams
Protein: 55 grams
Fiber: 8.3 grams
Saturated Fat: 2.9 grams
Carbs: 70 grams
Sodium: 600 mg
Fat %: 27%