Tag Archives: cooking

Recipe: Sous Vide Chicken with Sautéed Sugar Snap Peas

Sous vide chicken and sautéed sugar snap peas

Click the pic for our YouTube demonstration.


2 boneless skinless chicken breasts, 8-9 oz each (225-255 g each) (raw weight)

2.5 tbsp (37 ml) extra virgin olive oil

few sprigs of fresh rosemary (optional)

2 cloves garlic, diced

lemon-pepper seasoning

Montreal Steak Seasoning to taste

garlic salt to taste

Morton sea salt (coarse)

black pepper to taste

9 oz (255 g) fresh sugar snap peas


Choose one of two seasonings: 1) Montreal Steak or 2)  Rosemary lemon-pepper.

Brush one side of the breasts with about 1/2 tbsp olive oil. For Rosemary-style chicken, sprinkle the breasts with lemon-pepper seasoning, sea salt, and pepper to taste. Garnish with rosemary sprigs.

For Montreal-style, that seasoning is all you need; it already contains salt and pepper. Rosemary sprigs are optional.

Then cook the breasts in a sous vide device (see video) at 142°F for two hours.

When that’s done, my wife likes to sear the breasts in a frying pan (with a little olive oil) over medium-high heat, 1–2 minutes on each side. The chicken is fully cooked after two hours in the sous vide device, but the searing may enhance the flavor and appearance. It’s optional.

When the chicken is close to being done, sauté the garlic in two oz of olive oil over medium high heat for a minute or two, then add the sugar snap peas and a little garlic salt and pepper to taste, and cook for two to four minutes, stirring frequently.

Number of servings: 2

AMD boxes: 1 veggie, 2 fat, 1 protein

Nutritional analysis per serving:

Calories: 500

Calorie breakdown: 42% fat, 8% carbohydrate, 50% protein

Carb grams: 10

Fiber grams: 4

Digestible carb grams: 6

Prominent nutrients: protein, B6, iron, niacin, pantothenic acid, phosphorus, selenium





QOTD: James Fell on Cooking and Weight Management

If you want to lose weight you need to cook. Period.

James Fell

An Easy Way to Roast Brussels Sprouts and Asparagus

paleo diet, Steve Parker MD, how to cook asparagus and Brussels sprouts

The finished product: 14 oz of asparagus and 7 oz of Brussels sprouts yields 5 or 6 servings

Easy peasy.  This works also with potatoes cut into bite-sized chunks.

Cooking asparagus is a little tricky. Allrecipes.com has a short video you may find helpful. The thick end of the stalks can be woody, especially on the larger spears, so you need to cut them off or use a potato peeler to shave off some of the “wood.” Or just buy the smaller spears.

how to roast asparagus and Brussels sprouts, paleo diet, Steve Parker MD

The disposable foil just makes clean-up easier

Preheat the oven to 425° F (220° C).

Rinse off the veggies then let them dry. Brush with extra virgin olive oil then salt and pepper to taste. Sprinkle with other herbs or spices if you wish. Layer them on a baking sheet covered with aluminum foil. Cook in the oven for 10–12 minutes.

It’s not fair to the other vegetables that we capitalize Brussels sprouts.

Have you noticed that asparagus alters your urine’s odor?

This rubber-tipped brush coated the vegetables with olive oil (a little more that a tablespoon for the whole batch)

This rubber-tipped brush coated the vegetables with olive oil (a little more than a tablespoon for the whole batch)