Hi everyone,
This is a recipe that I came up with over the holidays. Frederick loves it and encouraged me to share it here with you guys. I hope you will enjoy this meal. It is really delicious! Let me know how you like it.
You will need: Whole grain bread chopped in pieces, chicken breasts (1/2kg) chopped in pieces, butter, apple, large tomato, broccoli, celery, mushrooms, green or red pepper, 2 large onions, 4 garlic cloves, mixed nuts with raisons or just walnuts. Spices: sage, oregano, thyme, nutmeg, black pepper, cayenne pepper, salt.
Saute one large onion with a little bit of olive oil in a large pot.
Add chicken breasts, salt, pepper, a piece of butter and 2 or 3 glasses of water. Cover with a lid and let it cook until the chicken is done. Tip: a little more butter will give it a really nice taste.
Chop up all of the fruit, veggies and mushrooms except the garlic – this goes in later.
Saute the mix on a skillet. Add a little piece of butter and the spices. You can experiment with the amount of each spice. Be careful with the cayenne pepper so that you don’t make it too hot.
Add about 3 handfuls of mixed nuts with raisons into the skillet and saute until the vegetables are soft.
Put the bread pieces in the casserole bowl. I used 3 whole grain buns. When the chicken is ready, pour the sauce over the bread and mix the chicken with the bread.
Add the garlic cloves chopped in little pieces and mix it in. You can grate some cheese over the top. I used the Gozo goat cheese which is delicious – the only goat cheese that I actually like. Put it in the preheated oven (230°C ) and leave it there for 15 to 20 minutes until the cheese is melted on the top or until the bread on the top is crunchy. You have to watch it, because it is easy to burn the top.
This is what my small portion looks like. Plan your meal according to your daily activities. Are you going to sit infront of your computer for the next 3 hours? Then you should eat a really small portion and include more vegetables. Are you going to be active? If this is the case then take a slightly larger portion.
Hey Zuzana,
Is your boyfriend an english person? because he speaks english very well! and where did you learn english?
i am always interested in this things when people do speak more languages!
Hi Guys, great site. A lot of ideas here, thank you for sharing. My question is for Fredrick, hope you dont mind Zuzanna. Fredrick, what camera do you use for your stills? The quality is excellent. Also I noted that you have some lights setup for the camera work inside. Can you advice which ones you use and if you would recommend them? Thanks Mate.
Hi Zuzana,
Congrats on your blog and your nice body. I would recommend you to try a onion chopper, you could use some of them also for some of the vegetables http://www.houseware-ningbo.com/pic/72008511143459.jpg
Thanks for giving me inspiration for my workout! I can’t believe you only workout 20 minutes 5 days a week and look like that. I’ve been working out an hour a day but I am now reconsidering how I workout and trying to be more efficient like you! What a great idea to combine cardio and ST!
I wanted to let you know that Tupperware sells something called the Quick Chef that dices an onion in like 10 seconds. It’s amazing and you aren’t left crying and cut! I just bought one and am able to add tons more veggies to my meals because of the ease of dicing!
Ahoj Zuzanko a Fredericku,
(damn! how I just adore this slavic vocative ;>>>)
you might wanna consider pre-marinating your meat before you actually cook it. It’s not much of a chore, you just need to prepare the meat that you plan to use next day on the evening the day before. It greatly increases the taste factor, I can tell you :)! Just put the meat for the night in the fridge, in a deep plate or a bowl soaked in a marinate based on a desired mix of ingredients like squeezed lemon juice, milk, honey, salt, wine, beer, tea, onion juice (yeah, I know ;>), garlic (I noticed it’s on your ‘eatable’ list) or just anything that you would like your meat to suck the taste/aroma from. The only obligatory ingredient for a marinate to work is sth acidy, slightly salty or milky – to work deep into the meat. You can prepare all kinds of meat like that and the results will amazingly increase the blow-your-tastebuds effect of any of your meal.
Another thing that just came to my mind is a baking sleeve (unlikely the name it should be called in English but pls someone correct me here ;>!). What I mean is a relatively strong plastic foil in a form of a long sleeve sold in rolls of, say, 10 meters. It looks quite similar to the tin foil you’d use to wrap food in when eg. storing stuff in the fridge or for baking fish, for instance. Anyway, I’m sure you’ll be able to find it in your supermarket. What you do with that baking sleeve is you cut a 50cm piece of it, put your big piece of pre-marinated meat (think: a 0.5kg /1lb/ piece of boneless pork loin stuffed with prunes, a turkey breast, a couple of salmon slices/pieces), squeeze (separately) both open ends of the sleeve (with the meat inside) and pinch/close them with special pincers or just plain 2 pieces of kitchen wire (sold usually together with the baking sleeve but you can also get them with disposable plastic kitchen bags, eg. for frozen food), then cut a small hole/slot on top of the already created ‘huge candy with a meat piece inside’ and finally put it inside a pre-heated oven. The time/temperature settings would obviously depend on the type of meat used. Thanks to the sleeve, you get in effect a very juicy baked meat full of aroma plus some incredibly tasty juice at the bottom of the sleeve. Yummy :)!!!
Good luck with your adventures :)
Hi Zuzanna,
I just want ask you.. do you drink alcohol or not at all?
I drink white wine and sometimes I don’t mind a beer. I don’t like anything stronger, but if I get invited for a shot by my friend, I drink it.
Hello Zuzana.
I’m not sure if anybody else provided this tip yet but if you put your onion in the fridge before you use it you won’t cry when you cut it. As long as it stays cold when you cut it the juices won’t evaporate and get in your eyes. They’ll start evaporating when you begin cooking them or if you get any on your hands while cutting them. If you get it on your hands just rinse them with water and you’ll stop crying. I hope that helps.
Hi Mike,
I mentioned using the freezer, which is pretty much the same idea. You can also just leave the roots on the onion and that greatly reduces the juices flowing.
Anyway, I got to try this dish. It seems the prefect combo of my favorite veggies and fruits.
–Chris
Thanks for the recipe!
I tried it out and it was really yummy!!! I substituted 1/3 cup of whole wheat bread crumbs for the break to make a little lower carb, but delicious and easy!!
Love this site!! You’ve been such an inspiration for me since I discovered your workouts 3 weeks ago. I already notice a difference :)
Thanks!
Hi Zuzana!
I see that you’re always fighting with those onions. :)
Have you ever tried an onion comb/ quilling comb? If not, then pleeeease :) It is so easy to slice the onion with it, lot of my friends use it. (oh, and it is just a few dollars..)
I live in Europe (Hungary), but tried to search american links for you.
Here they are:
http://www.easycomforts.com/EasyComforts/Shopping/ProductDetail.aspx?CID=Kitchen&SCID=Handy+Helpers&ProductID=0000101254&SourceCode=30509000002&mr:referralID=5c06da2d-11cf-11df-8544-000423c27407
http://www.scrapbooksupercenter.com/309.html
Hope you’ll find them useful, and try this product.
I will check the “the princess of onion slicing” in her next video :)))
All the best,
Lilla
Perfectly well!!!!
While read and looked so has wanted to eat!!!!
It was necessary to “attack” refrigerator))
Also it is at night!!!
Z-
We loved this! Next time I will try it w/ homemade sourdough, and kalmata olives instead of raisins just to mix it up. Really good, really easy. I can cut it all up in the morning, then we have great dinner w/in 1/2 an hour in the evening. Awesome!
Hey Zuzana,
Thank you for being a great inspiration. You have impacted me tremendously.
I have one question… Do you ever get serious cravings for sweets or just fatty food??… and if you do, how do you cope with it???… I need help with this BIG TIME!!….
Again, Thank you soooo much :-)
Made this for dinner tonight! Yum! Added butternut squash in place of broccoli. Thanks for the the recipe :) Served with salad.
It is sooooo filling, the portion size you showed was perfect!
Thanks
Laura
This was pretty tasty!
Hey Z…just curious about y you called this recipe farmer’s chicken? :) is it from farmer’s market or something?
Zuzana,
What foods and/or drinks do you prefer to consume pre- and post-workout?
hmmm it looks amazing!I’m going to try it:D but I’m afraid I can’t live witout a little bigger portions,it’s so small.I love eating:( But I will try to.. Thanks for advice:)
I’ve got a qustion: When I have a huge brain activity (I’m a student) can I eat a little bit more or not?? :p
greetings!
Hey Agata, I’m a student too hehe and although the brain is only about 2% of the body in size, it consumes about 20% of total calories for example when ure studying. Carbs are what the brain needs for you to keep focused.
/Ines
Ahoj Zuzanko,
narazila jsem na tvé videa – už delší dobu jsem si jich všímala na youtube ale až dnes jsem si je prohlédla…..alespon většinu už mám zkouknutou :)
Musím říct, že si jedna z nejhezčích žen jaké znám. ALE jsi také jedna z nejhězčích českých holek co nám v zahraničí dělá “parádu” :)
Už se těším na další videa. Nemám problém s nadváhou ale jsem mladá holka co si rozhodila metabolismus hladověním a dieta a jojo efektem :) Takže ted se snažím zdravě a zdravě :) Měj se krásně
Oh my goodness Zuzana, please tell me how you got used to eating these mocroscopic portions. From the scale of the plate and the forks it looks like you are only eating about a cup of food. With a high activity level, how do you have the will to eat so little. I read in one of your blogs that it was hard for you to get used to eating less then you were before at a recommended calorie intake. I constantly have to measure my portions, on a scale, measuring cups and spoons so that I stay withing portions. I’ve been doing it for 4 years and I’, still hungry after my meal. I have to eat every three hours but I definately eat waaaaaay more that you do. How do you do it? How do you just stop after such a small meal?
I have a question: My last meal is at 7/8 pm because I go sleep at 23/24 o´clock. My breakfast is between 8 and 11 am (depends when I have to wake up)…after these 10-14 hours NOT-EATING I am ALWAYS so hungry in the mornings. And though I have to eat 5-6 small portions a day I want to eat a COW in the mornings… You always have so nice recipes for lunch or dinner. May you say/show us what you are eating in the mornings when you dont do fitness? And of course what you eat when you have breakfast AFTER your workout?
Hey Zuzana, Thanks for all the inspirational workouts, etc. I’m very active i run surf bike skate do matial arts don’t drink or smoke and lift at least 3-4 days a week i love your cardio interval workouts they are quick and i’ll always be sore the next day. I continuosly struggle with my diet which is very frustrating so i checked out your chicken recipe. I was told to tuck my fingers to the middle knuckle when slicing and haven’t seen blood on the cutting board since ;) keep up the good work!
Hi Zuzana, I´m brazilian, my husband is argentinian, and I folow your workouts. I´m a cheff gourmet, and I liked a meaning do you cooking salad and all this ingredients, it´s very interesting. I started to do exercise that you recomended. Is very funny. I hope that you undertandme and forgiveme my poor english…LOL.
Congrats for your site, see you..
Chutnalo to velmi dobře, díky Zuzano.
Měl bych pro tebe malou radu. Na krájení čehokoliv a obzvláště cibule si kup jiný nůž. Dokud máš ještě všechny prsty. Obecně se jim říká “chef knive” – široké hladké ostří, délka kolem 20cm. Vyber si takový, aby ti rukojeť dobře padla do ruky. Pak už se neřízneš.
Předem díky za další recepty a videa se cvičením.
Looks like a fabulous recipe. You guys look like you are having a blast. Zuzanna is in phenomenal shape.
Site looks amazing, i’m inspired by your workouts
Hi Zuzana,
I was listening to you when you said that eating 5 small meals a day is best. But for me it’s not so convenient. Because I’m in college, my schedule varies. That means I might have to be in school @ 10:00. Since I’m on a busline, that means I have to wake up earlier than usual which can be 6 or 7:00am. I eat breakfast at that time, and then I’m not able to eat til about noon or so. Then my next meal might not be til 7:00pm.
I guess what I want to know is, is there a alternative to the /6 small meals a day, especially with a hectic schedule like that? Do I have to follow that method if I’m tring to tone up?
Hey Zuzana!!
LOVE YA! You are awesome! You and your Fredrick! I love your workouts! They are amazing!! Your an inspiration most def! I wanted to remind some folks out there that portion size is doable. I usually drink lots of water before I eat to give my stomach a chance to shrink if I’m trying to tighten my eating habits again. Also, if your a student or working, try to find a cooler and plan your meals according to your accessibility like, microwave, a refrigerator for storage. When I worked and took classes, I would have a ready made protein shake, packed in a cooler with ice and also had quick grab and go snacks like almonds, celery sticks, or a protein bar. I would cook one day a week and store all my food in containers and plan them out. That way I have NO excuses not to stick to my goals. Hope this helps some of you. It really works, I was totally against the notion at first but got frustrated I wasn’t able to make the strides I wanted until I finally gave in and prepared for the unexpected. I was able to eat every two to three hours and able to keep my control of my goals. Best of luck to all and Zuzana, KEEP ROCKIN!!!!-Jlon
I noticed you’re using a steak knife to cut your vegetables? Oh geez Zuzana! Get yourself a nice chef’s knife and a sharpener!!!! You have to fight/work hard with a steak knife and the blade is like / on the end which directs the knife to cut on an angle! No wonder you’re cutting yourself! :)
I never had a knife sharpener until last year and it changed my life :) When your knife is big and heavy and sharp it slices so easily – and you are more in control of it.
You’d think a bigger knife and sharper edge would lead to more cuts, but it’s the opposite. Trust me. Do it! :) You’ll never believe how much better chopping will be with a bigger, sharper knife. Say goodbye to squashed tomatoes and super slippy onion bits! And did you know that a “serrated” (ie. steak knife) rips the onion up more and makes your eyes water MORE? Well now you know :)
also if you don’t want onion-eyes slip on a pair of fashion glasses and that helps. Contact lenses make you impervious to onion-eyes!
also garlic becomes more healthful if you smash it, chop it and let it sit (oxidize) for 10 minutes. :)
xoxo Nicole
Hi nmw.nmw,
This is what I said! Well, not about the real chef knife. Which is also true. But, about a sharp knife is better than a dull one any day of the week!
You can cut an onion without tears just by cutting fast and leaving the roots on till you’re done dicing.
Zuzana, you should get a nice chef’s knife something with a blade at least 8 inches long. It should feel comfortable to hold and hold an edge.
–Chris
Hiya Zuzana and Frederick,
I’ve just made this dish and can’t wait for lunch to eat it. I will be dividing it up to take with me to work for the next couple of days too! Smells amazing! I substituted raisins with dried cranberries. Added walnuts and almonds. I probably didn’t add enough Cayenne as I was a little scared, so will add a little more next time if need be.
Love your recipes, I have tried most of them. Keep up the great work!
Dee (Aussie, Aussie, Aussie, Yum, Yum, Yum!)
Zuzana!!! Thank you so much for this recipe!!! It is absolutely delicious!!! The spices balanced perfectly with the sweet apples. It was one of the best dinners that I have had in a while. I can’t wait to play around with different fruit and veggie combos! Thanks for the idea. Love your workouts too!!! I was wondering if you could offer any good breakfast recipes?
zuzana you so incredible you do all that workout wow i can even do all that well and you are so beautiful im goin to try to do all your worksout thank :)
This might be said somewhere else on the site, but here it goes anyway:
Do you follow a strict diet plan, or do you just eat healthy food instead of junkfood – not thinking about how many proteins etc. you are getting?
She eats healthy, small portions and doesn’t keep track of calories or anything special.
WHAT DO YOU EAT I WANNA GET A TONE BODY IM WORKING OUT NOW BUT NOT SURE IM EATING RIGHT TO GET THE ABS I WANT
Hi Zuzana,
I have a good muscle mass. And I tend to bulk up really easily. I eat healthy, and have been trying to eat leaner foods to get leaner. Do you have any recommendations for getting leaner in terms of working out and a nutrition plan?
Hello Zuzana,
I just wanted to give you a bit of advice about the onions. I have found that if you eat a piece of candy ( a peppermint works best) while you cut it, it doesn’t make your eyes water as bad. I know it sounds crazy, but it works for me. Thanks again for a great recipe and amazing workouts :)
Ahojky Zuzanko, hrozně mě zaujali tvoje videa i tvoje stránky, ale chtěla bych se zeptat jestli by jsi mi nemohla s něčím pomoct, učím se jíst zdravě, ale abych pravdu řekla, tak nemám ani páru o tom, kolik toho musím sníst, jak často, ale taky si udělat tak úžasný svaly jako máš ty, tak, aby to byla změna radikální a šlo to opravdu vidět… Trápí mě to hodně, chodím totiž do posilovny už možná třičtvrtě roku… Ale extra změny opravdu žádné…Prosím, jestli se opravdu orijentuješ i v tomhle, hrozně moc uvítám tvoji pomoc… S pozdravem Míša :)
Hi Zuzana! I just discovered your blog today!
I noticed that when you’re cutting, your fingers are sticking out. Keep them curled in (like in a knuckle), so you’ll be less prone to cutting yourself. Also, you should use a rocking motion with the blade of the knife, instead of cutting straight down (start with the point of the blade touching the cutting board and let the blade rock) This is safer, faster, and the knife does all the work for you! But I really love this blog! The workouts are intense and accessible. I’ll try this recipe too!
Hi Zuzana! How are you?
Today I made this meal! Let me tell you: it was delicious! I am only 17 years old and this was the first time that I actually cooked! (eggs, spaghetti and rice doesn’t count, right? ehehe)
Thank you so much for everything :) I mean, this recipe and all the information provided here! I’ve changed my diet one week ago and started working out daily and I’m already seeing changes!
If you have time to answer this… Imagine that I normally work out in the evening (like 9/10pm or something)… because I go to bed at 11pm… After the workout, what should I eat? And/Or drink? I know it is important to eat right after working out, but since I’m going to sleep a bit after that, I don’t know what is the best to consume.
Thank you,
All the best for you guys!
:)
you could have some whey protein with milk if you have any available. it is really good fuel for your muscles after a workout. it doesnt matter much what you eat but remember to keep the portions small. a light healthy idea could be some some frozen veggies with some pasta sauce. or a small bowl of 100% rolled oats. (not the best tasting but if mixed with protein it does taste better!)
Hey ya’ll, I just wanted to say that I have found my motivation again to workout. I had been in a slump since November when I got sick. I ran across your videos on YT a couple of days ago and really find it interesting that it possible to workout intensely for only a brief amount of time and get crazy amazing results. I have been dealing with some knee issues, but since that has subsided I’m ready to get back to working out. I will have to modify the workouts to suit me as an overweight person at first,and work up to more reps, but I’m so ready and even bought the Gymboss timer to help me, using my cell phone alarm clock has been a nuisance from the beginning.
Thanks Zuzana and husband (sorry IDK your name)
celery lol
Hey Zuzana, i m Gozitan and the cheese you used can be used pretty much for everything – toast, bruschetta, chicken stuffing, with sandwiches, bread sticks and crackers etc. you can also shallow fry it – it s yummmmy. Try the FRESH goat’s cheese, it not dried and with no pepper. You can add it to the minesterone – just add it for the last 5 mins otherwise it becomes too chewy. Anther way of cooking the FRESH goat’s cheese is to add it in vegetable stew. You can fry the onion and garlic, add carrots, peas, potatoes, tomatoe paste, 400ml water, and a lot of cauliflower, let it cook for an hr (slow heat), then 15mins before you turn it off, put and egg (not beaten) and the fresh cheese.
Hola Zuzana,
Great blog! i follow your rutines, not all, because some are very challenguing for me, but hope soon get stronger to do all of your rutines.
I cook this recipe, and my boyfriend love it! i enjoyed a lot while cooking, just that i never find sage here in Mexico, i live in a small town…i want to think that dont change a lot the taste. it was delicius anyways.
Congrats! to both of you, for this work and time your investing, im taking all of it.
besos y abrazos
Zuzana,
PLEASE get a chef’s knife! You will be so happy you did. I love mine. I also learned the proper way to hold one and it makes a big difference in the level of control you feel. Just google it or search how to hold a chef’s knife.
Thanks for the clean recipes.
Thanks for posting real food recipes. I hate it when fitness instructors give advice for recipes and it involves things like low-fat Cool Whip and Instant Pudding. (barf)
hi zuzana thanks because you inspired me a lot i am starting going to the gym as well. i have one question where do you live because a lots of your ingriendts are like where i live . i live in malta
Could you guys please give an example of a days food intake? That would be so helpful to us all. I stumbled across your youtube account and blog and I think its fantastic! Please give us some examples.
With gratitude,
DeAnna
Hi Deanna – we will have to put something like this together :)