Chicken steak, spaghetti with vegetables
Rui Paula
4 person/people
Ingredients:
Chicken steak:
- Chicken breast fillet: 600g
- Lemon juice: 1 lemon
- Peeled garlic cloves: 2
- Salt: up to 5g
- Olive oil: 70ml
Spaghetti with vegetables:
- Net weight: 400g
- Peeled onion: 40g
- Leek (white part): 50g
- Yield: 75g
- Carrot: 75g
Preparation:
Chicken fillets:
In a bowl, squeeze the juice from a lemon, crush the garlic cloves and add the remaining ingredients to the chicken fillets; leave to marinate for at least 30 minutes.
Place the chicken fillets (without the marinade) in a frying pan with hot olive oil; allow them to start turning golden brown, then reduce the heat to low. Add the marinade and cook the chicken until done to your liking.
Spaghetti with vegetables:
In a saucepan for cooking the pasta, add water, salt and a drizzle of olive oil. When it comes to the boil, add the pasta and cook until al dente. (The cooking time will depend on the type of pasta you are using).
Start by cutting the onion and leek into half-moons; peel the carrot, cut it in half and slice into half-moons too. Cut the broccoli stalks to about 1 cm and set the florets aside.
In a frying pan with olive oil, start by adding the onion and leek; when they begin to turn translucent, add the broccoli stalks and the carrot, and leave to cook.
When the vegetables are almost cooked, add the broccoli florets, the pre-cooked pasta and a little of the pasta cooking water. Toss everything together and serve.
The importance of a healthy diet
A healthy diet is essential for keeping both body and mind in good condition. “We are what we eat”. Our bodies need to absorb vitamins, minerals, proteins, fibre and healthy fats. Furthermore, a balanced diet helps to prevent a range of illnesses. Healthy eating also contributes to good mental health, giving us energy, vitality and a sense of well-being. Investing in good eating habits helps us live longer.
The benefits of the Mediterranean diet
The Mediterranean diet is considered one of the healthiest diets in the world, based on foods typical of the Mediterranean region, such as olive oil, vegetables, fruit, whole grains, fish and seafood.
It provides healthy fats, antioxidants and fibre. It also promotes a balanced and tasty diet, incorporating fresh and readily available foods.
The importance of eating seasonal produce and buying from local producers
Eating seasonal produce means choosing fresh food that is at its peak in terms of ripeness and flavour. Furthermore, seasonal produce is generally cheaper, as it does not need to be imported or stored. Buying from local producers has several advantages, including supporting the local economy, reducing your carbon footprint and encouraging sustainable farming. By choosing local produce, you also contribute to the preservation of biodiversity and the environment, as many producers adopt more responsible farming practices.
How can you have a healthy and tasty diet
By combining fresh, varied and well-prepared foods.
The secret lies in variety and in adapting dishes to your personal taste, without compromising on essential nutrients. What’s more, you can and should use herbs and spices to season your food – this makes meals tastier without needing to overdo it on salt or sugar. Planning your meals is an excellent habit; we’re all very busy, and having everything planned keeps us on track. And of course, using fresh ingredients and preparing food simply – not everything has to take ages to prepare to be tasty.
Rui Paula
In Contact
Address Rua de Jorge de Viterbo Ferreira 228, 4050-313 Porto
