Recipes

Chicken Breast with Green Olive Tapenade

November 20, 2019

Chicken breast with green olive tapenade is a delicious way to incorporate those healthy fats and nutrients that are so essential to joint health and basically health in general. The Arthritis Foundation advocates following a Mediterranean diet to help combat osteoarthritis as well as other rheumatic diseases such as rheumatoid arthritis.

Although diet does not replace the use of disease modifying anti-rheumatic drugs (DMARDs), following a Mediterranean diet can help reduce pain and increase physical function in people living with rheumatoid arthritis.

Adapted from Carne: Meat Recipes from the American Academy in Rome by Christopher Behr.

Chicken Breast with Green Olive Tapenade

2 lbs of chicken breasts

1 tsp of dried oregano

1/2 tsp of salt

1 tbsp of olive oil

1/4 tsp of chili pepper flakes

1 cup of green olives, pitted and minced

1/2 cup of parsley

Zest of one lemon

1/4 small red onion, finely minced

3 tbsp of olive oil

1/2 tbsp apple cider vinegar

Instructions

Place the chicken breasts on a cutting board and cut them horizontally in half. Then, cover with a layer of plastic and gently pound the meat using the flat side of a meat mallet to achieve very thin and even slices. Follow the link to learn how to make chicken cutlets.

Toss the cutlets in a bowl with the salt, oregano, chili pepper, and 1 tbsp of olive oil. Cover, and let marinate for about 3-4 hours in the refrigerator. I’ve made this without allowing the time to marinate and it turned out well.

Make the tapenade. In a bowl, mix the onions, apple cider vinegar, parsley, olives, and the lemon zest. Add enough olive oil until the mixture glistens. Reserve until ready to serve. Let tapenade come to room temperature before serving.

Putting it all together. You can either grill this on the barbecue or in a cast iron pan. Heat the grill or pan on a medium flame. Lightly oil the pan with avocado oil or a little butter. Cook each cutlet approximately 3 minutes on each side making sure to not crowd them. The meat should be lightly browned.

When all the meat is cooked, remove to a platter and garnish with the tapenade and finish with a glug of olive oil.

Serve with an arugula salad or other green salad.

Serves 4

References

Forsyth C, Kouvari M, D’Cunha NM, Georgousopoulou EN, Panagiotakos DB, Mellor DD, Kellett J, Naumovski N. The effects of the Mediterranean diet on rheumatoid arthritis prevention and treatment: a systematic review of human prospective studies. Rheumatol Int . 2018 May;38(5):737-747. doi: 10.1007/s00296-017-3912-1. Epub 2017 Dec 18.

Medical Disclaimer

This information is offered to educate the general public. The information posted on this website does not replace professional medical advice, but for general information purposes only. There is no Doctor – Patient relationship established. We strongly advised you to speak with your medical professional if you have questions concerning your symptoms, diagnosis and treatment.

Recipes

Pomegranate Olive Salad

January 16, 2018

Now that the holiday season is officially over, it’s time to get back to the kitchen to start cooking up some delicious clean healthy meals. The following is a quick recipe that calls for pomegranate and olives adapted from Épices de Cru. Ever since visiting their shop at Jean Talon market in Montreal, I’ve literally been in love with their product line. Their website also boasts some interesting recipes as well. Note, this is NOT an affiliate link.

Pomegranate is considered a superfood due to its polyphenols giving it powerful antioxidant properties. According to Wikipedia, I know, not necessarily the highest quality reference material:

A 100-g serving of pomegranate seeds provides 12% of the Daily Value (DV) for vitamin C, 16% DV for vitamin K and 10% DV for folate (table).

Pomegranate seeds are a rich source of dietary fiber (20% DV) which is entirely contained in the edible seeds. People who choose to discard the seeds forfeit nutritional benefits conveyed by the seed fiber and micronutrients.

Pomegranate seed oil contains punicic acid (65.3%), palmitic acid (4.8%), stearic acid (2.3%), oleic acid (6.3%), and linoleic acid (6.6%).

Whatever your reasons for eating pomegranate, this recipe is delicious, refreshing, and a good way to kick start the year.

Adapted from Salade d’olives vertes et de grenade from Epices de cru

Pomegranate Olive Salad

3 cups of large green olives, pitted

1/2 cup of toasted walnuts, chopped

1/2 cup pomegranate seeds

1 bunch of parsley, chopped

4 green onions, minced

2 sprigs of fresh mint, chopped

juice from 1/2 a lemon

2 tbsp of pomegranate molasses, can be bought as is, or homemade by reducing pomegranate juice until thick syrupy consistency

1/2 tsp of paprika or Espelette pepper, more if desired

Instructions

Bath olives in a water bath for about 15 minutes, to remove salt. Drain and chop.
Mix all ingredients in a large bowl.
Season as desired.

References

Schubert SY, Lansk EP, Neeman I. Antioxidant and eicosanoid enzyme inhibition properties of pomegranate seed oil and fermented juice flavonoids. J Ethnopharmacol. 1999 Jul;66(1):11-7.