Thursday, July 8, 2010

What's for Dinner? Mock Chicken Breast on a Bed of Spring Spinach, Extra Sweet Sweet-Potatoes

Mock Chicken Breast: Mix 1 cup cooked basmati rice and 2 cups of white kidney beans (pureed with a handful of basil). Add a pan-reduced syrup of olive oil, soy sauce, apple cider vinegar, s&p, fresh time, 4 tbs unbleached flour and a dash of cumin. Mix everything with 1 egg to bind, and put the bowl in the freezer to cool extra fast.
Form the semi-cooled mixture into patties (shaped like chicken breasts)onto your Silpat or parchment paper. Let them bake at 425 degrees Fahrenheit for 1/2 an hour. Flip them halfway through. *They hold together surprisingly effortlessly and are very easy to slice when finished.

I compared the bean patties nutrition to a chicken breast's, and here's what I cam up with. (The precise measurements are a bit loose)

Bean/Rice Meatless Patty:
Calories - 186.5
Fat - 3 grams
Carbs - 30 grams
Protein - 10 grams

Chicken Breast
Calories - 184
Fat - 4
Carbs - 0
Protein - 35

Although on paper the chicken breast might seem like a more 'healthy' option, keep in mind you are getting many more vitamins from the bean patty and there is no meat content, which means you won't be consuming any of those meat-industry toxins we hear so much about these days.

The sweet potatoes were roasted off in discs with a bit of olive oil and sea salt and pepper for 40 minutes. In the last five minutes I added in a good splash of pure maple syrup (from the Mennonites). I have done this many times before, and it never gets old!

You might be able to notice a little melted cheese on top - this is our families favourite type! Imported Italian Crotonese - and let me tell you... we use it very sparingly for obvious reason.


  1. Wow... You are a talented cook.

    Your pictures are mouth watering. You are a Slow Cook Princess.

    Keep up the good job.


  2. Thanks Vic!
    Your compliments are much appreciated!
    I'll try to keep the blog going :)