Chicken or the Egg Breakfast
Thank you to Jared Miller for this tasty recipe!
Read more about Jared here:
and watch for a new recipe each week.
½ chicken breast (leftovers are perfect for this)
2 whole eggs
1 tsp. butter
2 tsp. poultry seasoning (unsalted)
3 thin slices of cheese
Condiment of choice (such as salsa)
Mint for your breath
1.In a small frying pan, melt a teaspoon of butter on medium-low heat and evenly coat the pan, while it is heating up, move to next step.
2.On a plate or cutting board, break down your piece of cooked chicken (however you chose to cook it), by pulling it apart in strands.
3.Crack the eggs into a mixing bowl, and add the chicken (the texture resembles that of pulled pork), then beat them together so they are mixed. No need to pull a muscle, just mix them together so that all the chicken is covered with eggs. Add poultry seasoning (unsalted is important prior to cooking as the salt will effect the texture of the egg after cooking, no need to explain why, but its true).
4.Add the mixture into the heated pan and cover (with tinfoil or other and check it in approx. five minutes). It is important to keep the heat high enough to allow the mixture to cook thoroughly in the middle, but without burning the outside (requires lower heat and more time).
5.While it is cooking, slice up the avocado, cheese and gather condiments such as salsa.
6.The mixture in the pan should have crispness to the underside and be semi-firm on top, possibly with bubbles, flip it over and let it finish on the other side, like a pancake. You can keep the cover off at this point and add some cheese slices so that they melt on top.
7.Slide the whole thing from the pan into your plate and toss some avocado on top, and additional condiments and/or salt to suit your taste.
- Variations might include substituting chicken with lean fish such as halibut or sole (fatty fish will tend to make it greasy in texture and less appealing).
- Poultry herbs can be replaced with dill and lemon zest if using fish because certain flavors tend to go well with certain types of food, such as dill and fish, or sage and turkey. Using herbs and spices instead of relying on salt for flavor is a useful alternative for those who tend to have high blood pressure, which is about one fifth of the Canadian population above age 12 (Canadian Community Health Survey, 2011).
- Instead of avocado, try wilting some spinach in the pan after cooking, or a cup of steamed broccoli.
- The key is learning the foundational principles of cooking, and then learning to make variations to keep you from getting bored of eating the same foods over and over, as well as getting more balanced nutrition by eating a wider variety of foods.
- Use natural, unprocessed ingredients if resources allow, maximizing nutrition and health benefits.
The portion size in the picture was breakfast for a male athlete weighing 160lbs lean. A discussion on portion size necessitates a detailed article to prevent misconceptions. To keep it simple, this breakfast could probably feed two individuals as it is, or a small family if doubled.
This portion (without condiments or cheese) contains:
- Approx. 600 Calories
- 45g Fat
- 45g Protein
- 20 g Carbohydrates (14g from Fiber, no sugar)
- It is great source of potassium, vitamins A, B, C, D, E, and essential minerals.
This recipe contains a high proportion of fat coming from good sources like the egg yolk and the avocado. Fats are nutrients that are necessary many functions not limited to, but including:
- Optimal brain function (neurotransmitters, brain cells, myelin sheath and more)
- Nutrient absorption (Vitamins A, D, E and K are absorbed with fat in the intestines)
- Hormone production (estrogens and androgens, aldosterone- a mineralocorticoid, -cortisol- a glucocorticoid etc.)
- Cushioning (around organs such as the kidneys for example, or to protect from impacts, or sitting on our butt’s too long, hopefully not!)
Fats, just like proteins and carbohydrates, can become problematic when consumed in quantities that exceed the needs of the body on too many occasions, thus leading to cumulative effects.
Aim to consume the vast majority of the fat in your diet at breakfast and lunch alongside protein and vegetables. Consuming natural, less refined sources of fat such as pasture raised grass fed meat sources, eggs, fish and nuts, avocados, extra virgin olive oil, coconut oil, and butter from pasture raised, grass fed animals if possible. Other highly processed and unnatural sources of fat should be avoided if possible, such as soybean oils, vegetable oils, corn oils etc.
- Consuming fibrous vegetables such as broccoli, cauliflower, kale or Swiss chard among others, alongside fat, can provide a medium for:
- Absorption of fat soluble vitamins
- Sequestering of bile salts bound to fiber through the GI tract
- To keep you satisfied
When beginning to make alterations to your food intake, it is advisable to keep a relatively detailed journal of the foods and beverages that you eat and drink as well as the portion sizes.
Keep a journal
- Type of food in meal or snack
- Time of Consumption
- Fat [in grams (g)]
- Protein [in grams (g)]
- Carbohydrates [in grams (g)]
- Vitamins A and C (%)
- Minerals Iron and Calcium (%)
This is a good start to becoming aware of the composition of the foods you eat. This may be a necessary step for someone who would benefit from a more conscientious approach to eating, acknowledging the necessity of vitamins and minerals as well as macronutrients. This is a good beginner step to making improvements to your food intake, by a) requiring you to consciously assess what you put into your body and b) learning the nutrient profile of the foods you eat.
Nutrition may seem like an overwhelming concept given all the messages that are presented in commercials, diet books, magazines that will blur the line between the truth, and a falsified claim, with a motive to make money. But don’t be alarmed, good nutrition is something that can be understood over a relatively short period of time, and optimal nutrition takes a little more drive, but is worth the effort.