Estofado de Pollo (Chicken Stew)

This chicken stew is made Peruvian Style. It is also paleo friendly.

Ingredients:

  • 8 oz chicken breast (cut into small pieces)
  • Salt and pepper
  • 2 tbsp avocado oil
  • 1/3 cup tomato (chopped)
  • 1 cup onion (chopped)
  • 2 garlic cloves, finely diced
  • 6 oz tomato paste
  • 1 cup water small sized potatoes (cut in halves)

Instructions:

  1. Season the chicken with salt and pepper.
  2. Heat 1 tablespoon oil in a saucepan over medium heat. Sear the chicken pieces until cooked and set aside.
  3. Add another tablespoon oil, onion, tomato and garlic. Cook at medium-high heat, stirring every few minutes, until soft, about 5-7 minutes. Add the tomato paste and stir, cooking for 3 minutes.
  4. Put the chicken back in the saucepan, add potatoes and water and bring to a boil. Cover and set a simmer. Cook for 30 minutes.
  5. Serve with vegetable as side. For this recipe I am using grilled asparagus.

Serving Size: 2

Calories: 400
Carbs: 38g
Protein: 30g
Fat: 17g

Chicken Avocado Sandwich

Ingredients:
4 oz chicken breast
1/2 small hass avocado (50g)
1 clove garlic (crushed)
1 tsp salt
1 tsp ground pepper
1 tsp onion powder
1 romaine lettuce leaf
2 thin slices of whole grain bread (I’m using Dave’s Killer Bread – 21 Whole Grains and Seeds)

Instructions:

  1. Spray some avocado oil on a small skillet and add chicken breast. Set over medium heat. Add salt, pepper, garlic, and onion. Cook thoroughly. Remove from heat and transfer chicken into a bowl.
  2. Shred the chicken. If you have a large mixer, you can use the flat beater attachment and use a splash guard to shred the chicken. If not, use a fork to hold the chicken steady and another fork to scrap and tear the chicken flesh into small, shredded pieces.
  3. Add avocado and mix well.
  4. Spread mixture on bread and add lettuce.

Nutrition Facts:
Calories: 300
Carbs: 29g
Protein: 29g
Fat: 11g

Chicken & Brown Rice Bibimbap

This recipe is a healthier option to the typical Korean Bibimbap. I like to use ground chicken because it’s high in protein but less fatty than beef. I also cook the meat with a reduced amount of soy sauce and brown sugar to cut down on the calories and sodium. Since brown rice is a good source of carbs, I like making this meal on my training days.

Ingredients:
1 lb. ground chicken
2 tbsp avocado oil
1 tbsp sesame seeds
1 cup brown rice
1 carrot
1 cucumber
1 egg per serving
Seasoning for chicken:
2 garlic cloves, minced
1/4 cup of reduced-sodium soy sauce
1 tsp of salt
1 tsp onion powder
1 tsp ground black pepper
2 tbsp of brown sugar

Instructions:

  1. Cook brown rice and prepare the rest of the bowl ingredients as the rice cooks.
  2. In a small bowl combine all seasoning ingredients for chicken, stir well and set aside.
  3. Add sesame oil and ground chicken to a large skillet over medium heat. Break into crumbles. As the meat cooks add seasoning, stirring everything as needed until the meat is fully coated in sauce and cooked. Turn heat off and set aside.
  4. Fry an egg on the bowls you plan on eating immediately. If meal prepping, cook the egg fresh each day.

Build the bowls by first adding 1/3 cup cooked rice to the bowl, 1/3 of the ground chicken, some sliced cucumber, shredded carrots, and cooked egg. Sprinkle sesame seeds over top.

Makes 3 servings
Nutritional Facts per bowl:
400 calories
Carbs: 23g
Protein: 30g
Fat: 21g