Home / Going Paleo

Going Paleo

Lomo Saltado

Lomo Saltado turns an Asian stir-fry into a uniquely Peruvian meal. The recipe starts out in familiar stir-fry territory: thinly sliced steak cook with red onion, soy sauce and vinegar. But then tomatoes are added. And French fries. A fiery green sauce made from PRIMAL KITCHEN® Mayo ,
jalapenos, cilantro, and lime finishes the dish, officially turning Lomo Saltado into a stir-fry like no other.

Lomo Saltado isn’t Lomo Saltado without the French fries. There’s just no way around it. For this recipe, the potatoes are fried in tallow, cooled, and then reheated before serving for the sake of the  resistant starch . If you’re going to eat French fries, the ones here are probably your best bet. Eat them occasionally, in moderation, and enjoy every crispy, salty bite.

If you don’t want to splurge on French fries (or maybe you do, but you just don’t want to deal with frying them) then you can skip the fries and still enjoy this meal. It won’t be Lomo Saltado, but it will be a delicious stir-fry with a creamy, spicy sauce you’re gonna love.

Servings: 4

Time in the Kitchen: 1.5 hours, plus 3 hours to soak potatoes in water before frying

Ingredients

  • 3 russet potatoes, peeled and cut into ½-inch/13 mm thick French fries*
  • Beef tallow, for frying
  • 1 head cauliflower, made into cauliflower rice
  • 3 tablespoon avocado oil , extra virgin olive oil or coconut oil (45 ml)
  • 1 to 1 ½ pounds sirloin steak, cut into thin slices and seasoned with salt (450 to 680 g)
  • 1 red onion, cut into medium slices
  • 2 cloves garlic, finely chopped
  • 2 plum tomatoes, cut into wedges
  • 1 hot pepper, (jalapeno or other type) sliced
  • 2 tablespoons tamari, soy sauce or coconut aminos (30 ml)
  • 2 tablespoons red wine vinegar (30 ml)

Cilantro Mayo

  • 1 to 2 jalapenos, chopped
  • 1 cup loosely packed cilantro leaves (some small stems are okay too) (240 ml)
  • 1 clove garlic, finely chopped
  • 1 teaspoon lime juice, plus more to taste (5 ml)
  • ½ cup PRIMAL KITCHEN® Mayo (100 g)

Instructions

Lomo Saltado has several different parts that come together into one dish.
This is the game plan:

1. Cut potatoes and soak in water at least 3 hours, or overnight
2. Fry French fries
2. Make cauliflower rice
3. Make Cilantro Mayo
4. Stir fry the beef, onions, and tomatoes
5. Combine everything!

*To cut French fries, slice the potato lengthwise into 4 or 5 pieces. Lay the pieces flat and cut into sticks.

Put the raw French fries in a bowl and cover with water. Store in the refrigerator for at least 3 hours or overnight (soaking the potatoes in water helps make crispier French fries). Drain the fries. Blot dry with a dish towel or paper towel (wet fries put into hot oil will splatter a lot)

Slowly heat tallow in a heavy, deep pot. You should end up with at least 2 inches of melted tallow. When the temperature of the tallow reaches 300º

The post Lomo Saltado appeared first on Mark's Daily Apple.

Read More »

How Your Oral Biome Influences Your Overall Health

In response to my post on oral health a few weeks ago, one reader offered a comment about the oral biome, and it’s a worthy follow-up, I’d say.

The human oral cavity is home to hundreds of microorganisms. Latest estimates place the number of bacterial species in your mouth at close to 700, with the odd fungus, protozoa and even virus thrown in for good measure. This oral microbiome isn’t a whole lot different than that of our gut, but where things get interesting is when we consider the diverse range of habitats within the mouth: teeth, tongue, cheeks, gums, tonsils. All provide different living conditions for those microorganisms that colonize them, but that diversity of habitats also encourages a diversity of species.

And it’s fair to say that human microbiological research as a whole began with the mouth. In 1683, Dutch businessman and self-taught scientist Antoni van Leeuwenhoek scraped off a bit of plaque from his teeth, slotted it under his home-made microscope, and was the first person ever to physically see his own bacteria. Suddenly, one’s body was no longer wholly one’s own.

Since then, the study of oral microbiology has waxed and waned, but in recent years the topic has been a hotbed of activity in the scientific sphere. While the health of your gut flora is important, it’s becoming increasingly apparent that so, too, is the health of your mouth flora.

What Is the Function of the Oral Microbiome?

By now, you’ve firmly wrapped your head around the importance of homeostasis. As hocus-pocus as it sounds, achieving equilibrium in the body is critical to maintaining robust health.

This Zen-like mantra applies whole-heartedly to the oral microbiome. In a healthy mouth, your microflora and their by-products play an essential role in the salivary immune system, bravely warding off pathogenic invasion down your throat and into your nether regions. These microscopic communities also aid in digestion, protect your teeth against acidic foods and substances, and process vitamins that are critical to our general health.

The little guys in your mouth can even play a role in odors. That glass of red smell a bit off? It could be that your oral community is haywire , rather than a crappy cork or a blast of sulfites.

And the party doesn’t end in your mouth. Research published a couple of years ago demonstrated that the small microbial population of the human lungs are populated, at least in large part, by the same microbiota occupying our mouth. It seems that the lungs, and presumably other parts of the body, “borrow” bacteria from the mouth to ensure they’re meeting their biological quota. Studies have even shown that the placental microbiome more closely resembles that of the mouth than any other part of the body. In this way, the mouth acts as a biodiversity reservoir for the rest of the body.

When Your Oral Environment Is “Off”

Back in 1929, an article published in the Journal of the American Dental Association entitled “Animal Parasites of the Mouth” first suggested

The post How Your Oral Biome Influences Your Overall Health appeared first on Mark's Daily Apple.

Read More »

How to Build Strength and Muscle with Progressive Calisthenics

Today’s guest post is offered up by some long-time friends of MDA, Al Kavadlo and Danny Kavadlo. I’m excited to share their expertise with the Primal community here. This year I wrote the foreword for their new book, Get Strong , which was just released. 

If you’re into Primal living, chances are you’re a minimalist when it comes to exercise. In our busy world, we all want to make good use of the time we allot to our training. Additionally, we Primal devotees know that many of the fancy machines we may encounter at the local globo-gym are not needed for building real-world strength.

As Mark Sisson accurately says, you need to “lift heavy things” in order to get strong, but there is no need to overcomplicate the issue. Barbells, kettlebells and dumbbells are viable options, but you can keep it even simpler than that and still get very strong. Yes, you need to push your muscles with resistance training in order to affect growth in them, but your own body weight provides all the resistance you’ll ever need. You don’t have to rely on external weights in order to build strength and muscle. Calisthenics exercises generally require nothing more than the floor beneath your feet, a wall, a bench or a bar. Sometimes it seems too simple to be true, but I assure you that one can get extremely strong with nothing but bodyweight training.

Many believe that once you hit double-digit numbers on exercises like push-ups and pull-ups, an external load must be added in order to continue building strength and muscle. This is simply not true. If you know how to manipulate leverage, there is no need to ever add weights to your workouts. Once you understand the underlying principles behind progressive calisthenics, you can build a lifetime of strength with nothing more than your own body weight.

Here are three simple ways you can vary the intensity of any calisthenics exercise without adding weight or requiring the use of a gym.

1. Change the Weight-to-Limb Ratio

By adjusting the distribution of your bodyweight, you can increase or decrease the resistance on many calisthenics exercises. To illustrate this, compare a push-up with your feet on an elevated surface to a push-up with all your limbs on the ground. Due to the change in leverage, there is much more weight in the chest, arms and shoulders in the former than in the latter, rendering it more difficult. Conversely, a push-up with the hands elevated (instead of the feet) will place less demand on the muscles of the upper body, making the exercise better suited to beginners.

Furthermore, you can take this principle to the next level when you remove a contact point entirely: A one-legged squat will always require more strength than a squat performed on both legs. By completely eliminating one point of contact, you’ve doubled the weight loaded onto the individual leg. Fortunately, there are many steps in between the two, such as split squats and other asymmetrical

The post How to Build Strength and Muscle with Progressive Calisthenics appeared first on Mark's Daily Apple.

Read More »

Weekend Link Love – Edition 452

RESEARCH OF THE WEEK

If you believe organic or local foods taste better, they will.

Exercise reduces aging at the cellular level.

Coffee and wine appear to be good for gut biome diversity.

Meniscus surgery increases the risk of knee replacement.

Compared to a high-fiber diet, a MUFA-rich diet reduced liver fat and increased liver insulin sensitivity.

Noisy knees could presage arthritis.

Salt still isn’t bad for us.

Neither is cheese.

Low dose cannabis reverses brain aging in mice.

Forcing attendance harms the students it most purports to help (PDF).

Relationships between disease, mortality, and protein source.

NEW PRIMAL BLUEPRINT PODCASTS


Episode 168: Devyn Sisson: Host Elle Russ chats with my daughter, Devyn, about the launch of her new book.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

INTERESTING BLOG POSTS

How a “dash of autism” may have helped spur human evolution.

Why you should eat glutathione.

MEDIA, SCHMEDIA

Extreme sports enthusiasts aren’t actually thrill-seeking adrenaline junkies looking for the the next hit. Their primary motivation is to feel closer to nature, more self-aware, at peace and even transcendent. They’re chasing—and in many respects attaining—meaning.

Those millennials sure are annoying, but man are they improving the food industry.

France bans extremely skinny models.

You’ll never guess what happened when this writer tried to debunk the benefits of ice baths by trying them.

EVERYTHING ELSE

Tai chi vs MMA.

Inside the movement to make cities and suburbs more walkable.

The rise of natural wines.

The Incan corded writing system is just fascinating.

Just what we need: a new tick-borne disease that’s worse than lyme.

Cows are using glucose monitors.

Descartes had a unique brain.

THINGS I’M UP TO AND INTERESTED IN

Interesting article I’m pondering: The invention of happiness.

Now I’ll have to revise the Primal food pyramid: Boogers are good for your health.

Neanderthal depiction I liked (and found quite unique): This one.

I suppose it’s only fair: Deer eats human.

I was inspired: Wow.

RECIPE CORNER

TIME CAPSULE

One year ago (May 14– May 20)

COMMENT OF THE WEEK

“My grandfather ate Crisco sandwiches for lunch as a kid:/ Crisco was invented in 1911. Sugar was a big issue too, Coke, Pepsi have been around forever. Not to mention she and others had plenty of time to consume bad foods through the 50’s (Cheese Whiz invented) 60’s (Lay’s chips founded) , 70’s (when high fructose corn syrup was marketed for consumers) and beyond. We didn’t invent the ‘baddies,’ we just perfected them.”

– Good perspective, TBar….

Happy Mother’s Day, everybody!

The post Weekend Link Love – Edition 452 appeared first on Mark's Daily Apple.

Read More »

10 Actions for an Anti-Stress Protocol

It almost goes without saying: Stress is at an all-time high. Not the kind of major traumatic stress we see elsewhere, sure. At least in the Western world, there aren’t any horrific sectarian conflicts scouring the landscape and generations to come. Our infrastructure is built to withstand most natural disasters. Our world is safe and predictable and sterile. But we’re stressed out just the same, afflicted with the kind of pernicious, low-level, unending stress that drives people into substance abuse, that promotes depression and suicide and broken relationships. The type that never quits. The kind you just want to drown out with Netflix and Facebook and anything at all to take your mind off the churning within.

Most people address stress in one of two ways. Either you build up your resistance to stress, so that it doesn’t hurt you so much, or you play triage, developing tools, tricks, and strategies for countering stress and dealing with it when it occurs. This assumes that stress is a given. I tend to agree. Stressors arise; it’s what they do. The most effective way to minimize the impact of stress on our health and wellness is to engage both perspectives—to establish baseline health practices and life management that build resilience and to equip oneself with tools to fight stress when it strikes.

Before anything, get the basics down. Good sleep , good food , regular exercise , and steady exposure to nature are all prerequisites for healthy relationships to stress. They’re necessary, but rarely sufficient.

What, for instance, can we do to pause and hit reset when under duress, when the furnace just conked out, the oldest child barfed at breakfast, and a looming work project is suddenly due today? And what can we do so those crises either don’t happen as often or hit us quite as hard?

Seek Meaning, Not Happiness

Happiness is a real thing, but it’s fleeting. You can’t grab it for long—it’ll just flit away. It’s part of the journey. If your goal is to get back in shape, happiness happens along the way—when you hit a squat PR, when you plop down on the couch with a good book and a bowl of meat and sweet potatoes after a tough sprint workout. You don’t hit a specific point of fitness, attain happiness, and remain there in a state of bliss. Happiness emerges from the pursuit of meaning. Think ongoing instead of endpoint.

What does this have to do with stress? Chasing something that’s impossible to catch is inherently stressful, if not defeating. You’ll be wondering why “you’re not happy.” Find meaning, find purpose, and that existential stress will melt away. You’ll know what to do and, most importantly, why to do it.

It seems to work for residents in Tamil Nadu, where  having a well-defined purpose to life reduces psychosocial stress .

Stay Uninformed

Being informed about the world at large is overrated. And impossible. I’m not advocating putting your head in the sand, but there’s only so much a person can effectively absorb (let alone process and act on). The 24/7 news cycle means the

The post 10 Actions for an Anti-Stress Protocol appeared first on Mark's Daily Apple.

Read More »

Weekend Link Love – Edition 451

RESEARCH OF THE WEEK

Sufferers of chronic fatigue syndrome are likely to have imbalanced gut bacteria.

CRISPR was just used to kill HIV in live animals.

The pill that increases endurance capacity (in mice).

We’re using too much sunscreen.

Marriage tanks testosterone.

College dorms are full of toxic flame retardants.

Cleaning out old cells can revive ailing joints.

NEW PRIMAL BLUEPRINT PODCASTS

Episode 167: Dr. Gary Foresman: Host Elle Russ chats with Dr. Foresman about a very controversial topic—vaccines. Buckle up.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

INTERESTING BLOG POSTS

Great tips on boosting energy.

When to do a floating snatch deadlift.

MEDIA, SCHMEDIA

Better take your cholesterol-busters!

Humans weren’t the only species to follow the Out-of-Africa model.

Scottish surfer survives 32 hours at sea.

EVERYTHING ELSE

Will these guys break the 2-hour mark?

Impressive.

“The discovery of a “functional food” role for CLA occurred over a decade ago when Pariza and coworkers found that ground beef contained an anticarcinogen factor that consisted of a series of conjugated dienoic isomers of linoleic acid.” (PDF)

Now this is a cool life hack.

Nature’s trying to kill you, edition 77.

Man brings in about 5 grand a month farming other people’s yards.

That’s not confusing at all.

THINGS I’M UP TO AND INTERESTED IN

Event you don’t want to miss: Chris Kresser is coming back to London for the Health Icons Lecture Series on July 8 and 9. One day is geared toward the lay public, the other toward health professionals.

Study result that disappointed me: Fecal transplant had no significant effect on IBS.

Article I’m loving: Lifestyle changes, not a magic pill, can reverse Alzheimer’s.

Important update: Remember Faye Geiss, the 87 year-old Primal powerhouse? She’s 90 now and still beating doctors’ expectations. Scroll down for the update.

More and more I’m convinced time is fluid and subjective (but no less real): The language we speak changes how we perceive time.

RECIPE CORNER

TIME CAPSULE

One year ago (May 7 – May 13)

COMMENT OF THE WEEK

“I just ate some liver with some fava beans and a nice chianti…”

– Sounds great, Barbarian. Beef, chicken, or…?

The post Weekend Link Love – Edition 451 appeared first on Mark's Daily Apple.

Read More »

At 87 Years Old, for the First Time in My Life I Feel Beautiful, Both Inside and Out

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here . I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!

Note from Mark: Faye’s story was published more than 2 1/2 years ago, and so many of you in the Primal community were inspired by her change. She’s offered an update for us, and you’ll find it at the end of this post. I think it’s worth keeping her story as one amazing narrative—compelling proof that it’s never too late to take back your health! Thank you, Faye, and best wishes for your continuing health. 

After reading last week’s success story post and all the comments from people who wanted to hear from someone my age, I thought I could be that inspiration telling my primal story. I am 87 years young and found the primal lifestyle about three and a half years ago. I went from 220 pounds to 130 pounds. Here’s my story.

I was raised on a cotton farm in California’s Central Valley. I was the youngest of eleven children. We all worked on the farm and during the Depression we ate what we raised. But even as a young teenager, when I asked my teacher if she thought I was fat she replied, “You are pleasingly plump.”

At seventeen I left home and moved to Santa Cruz to work at the Boardwalk, living on hot dogs and hamburgers. Four years later I met my husband of 64 years.

We had four children, two daughters right away and a son and daughter seven years later. Trying to make ends meet, we ate a lot of beans, oats and rice. My husband and I worked in the restaurant business, he as a chef and myself as a waitress. Needless to say, we both worked long hours and meals for us was whatever was quick to put on the table for the family.

When our two youngest became teenagers, I decided to be a stay at home mother. With this there began to be loneliness and boredom and food often filled the void. I never had a drivers license and my husband worked ten to twelve hours a day. I would eat when I was bored, lonely, mad or happy. And so, my emotional eating began increasing with the empty nest.

Oh, I would try to lose weight through the years; Atkins, Weight Watchers, Weigh Down, but they never worked.

In 1990, at the age of 63, I learned I was diabetic. How confused and scared I was to learn this. But even with this news and doing my best with SAD meals for diabetics, I could never lose the weight. Along with diabetes and still no weight control, of course, came the onset of heart disease. I suffered a heart attack in

The post At 87 Years Old, for the First Time in My Life I Feel Beautiful, Both Inside and Out appeared first on Mark's Daily Apple.

Read More »

Popular Blood Tests—the Facts, Ranges, and Alternatives You Should Know

I’m of two minds when it comes to blood testing. For myself, I’m not a huge fan of obsessive, frequent testing and optimization. I have a good idea about how to optimize my health through the actions I take and the foods I eat, and by monitoring how I’m feeling, looking, and performing in response. It’s worked well for me. Whenever I do get a checkup or have blood drawn, my numbers are great.

But many people are the opposite. They like to quantify what’s happening under the hood. That’s great, and often necessary. The problem is that there are big problems with many of the most common blood tests.

A glaring problem for almost every blood test are the reference ranges used. What’s wrong with those?

Reference ranges reflect what’s common, not normal. A reference range for a blood test refers to the values possessed by 95% of the normal population.

Reference ranges for blood tests are based on the people who get lab tests. Who gets lab tests? People who go to the doctor, often because there’s something wrong with them. They may not reflect normal ranges for truly healthy people.

Reference ranges are extremely broad, which may give a false sense of security. Having blood sugar on the high end of “normal” isn’t healthy. It actually presages type 2 diabetes.

Another problem inherent to almost every blood test you’ll take is that the result represents a snapshot in time, a brief glimpse at a situation in constant flux. Your cholesterol was elevated today at 12 noon. What does that say about your levels tomorrow at six in the evening? Next week? Nothing. To account for natural fluctuations, get tested at regular intervals and observe the trends.

Let’s get more specific.

Cholesterol

“Oh, gee, Tom, steak and eggs for lunch again? You ever get your cholesterol checked?” We hear this all the time, the chorus of pleas that we please go get a “cholesterol test” before we keel over. Say you decide to humor the skeptics. You go get a cholesterol test. What should you watch for?

Most of the time, LDL is calculated, not directly measured. If you have low triglycerides, as is common on low-carb diets, your calculated LDL will be higher than the reality .

LDL-C refers to the passengers in the cars, not the number of cars on the highway. Most basic tests don’t measure LDL particle number. All evidence points to the number of LDL particles being far more predictive of heart disease risk than the more common LDL-C. More LDL particles means LDL is hanging around in the blood, increasing the chance they’ll become oxidized and atherogenic.

The guidelines aren’t supported in the literature. Many studies have shown a disconnect between supposedly dangerous cholesterol levels and actual heart attacks. In a 2009 study , 75% of people hospitalized for a heart attack had “healthy” cholesterol numbers. A 2016 review found that lower LDL is associated with lower mortality in the elderly—you know, some of most vulnerable among us.

What can you do?

Request an advanced lipid test. Tests like VAP,

The post Popular Blood Tests—the Facts, Ranges, and Alternatives You Should Know appeared first on Mark's Daily Apple.

Read More »

Dear Mark: Superfoods, Plants for Pollution, Raw Liver Danger, and Irradiated ‘tsticles

For today’s edition of Dear Mark , I’m addressing four questions and comments from readers. First up, do I subscribe to the idea of superfoods? If so, what do I like? If no, what do I consider “super”? Next, we know that plants—house plants, garden plants, trees—can absorb pollution and release stress-lowering odors. Is there an optimal arrangement of flora to achieve these goals? After that, I address a reader comment about the dangers of eating raw liver, followed by an intrepid reader who found the reference for the sunbathing testicle study from last week .

Let’s go:

I would like to know what you think about super foods and/ or your favorite superfoods you use?

I don’t generally go for “superfoods.” The goji berries hand-picked by Tibetan lamas and placed in their armpits to salt-cure on a sweaty mountain ascent. The 110%-cacao cacao nibs, the raw maca root you gnaw and try to convince yourself is delicious , the heritage chia seeds cultivated from Moctezuma’s own personal stash.

It’s not that those foods don’t possess some interesting, helpful qualities. They’re generally very nutritious. But you’re not going to eat them that often (who else has a half dozen mostly-full bags of random Navitas Naturals produts in their pantry?), and eating them once in a blue moon won’t give you any superpowers.

I think many foods are super, though. Foods like wild salmon , egg yolks, liver, dark chocolate , purple potatoes, turmeric , fatty fish , aged cheese , various ferments are excellent “ supplemental foods ” (hat tip to Paul Jaminet)—foods with proven benefits and broad appeal in the kitchen. Even some common staples like garlic, onions, and ginger have incredible support in the scientific literature for their health benefits. These are the “superfoods” you should focus on because they’re time-tested, they’re easy to integrate into your diet, and they actually work. Don’t reject the goji berries and maca, mind you. Just don’t base your diet around them, and don’t think occasional consumption will supercharge your health.

Hi Mark, (not really nutrition, but paleo nonetheless) I would love your take on plants clearing pollution at home (and some details on the best combinations perhaps) and plants that give off plant odours that reduce stress.

This is a two parter. First, which plants reduce pollution?

The easy answer is: probably all of them. One way plants reduce pollution is by trapping it. I mean that quite literally. The major reason trees, grass, and other types of flora reduce airborne particulates is that the particulates attach themselves to the foliage. They become repositories for the pollution. This is different from metabolizing the pollution and rendering it inert. The pollution is still there. It’s just not getting to you.

A recent paper reviewed the determinants of how much particulate matter gets deposited:

  • Conifers can accept more deposits than deciduous trees.
  • Needles accept more than broad leaves.
  • Pine accepts more than yew and ivy, but less than juniper.
  • Leaves with more “hair” and wax accept more deposits.

When we’re talking about airborne chemicals like benzene, formaldehyde, trichloroethylene, xylene, toluene, and ammonia, certain plants actually filter them. Lucky for us, NASA did a

The post Dear Mark: Superfoods, Plants for Pollution, Raw Liver Danger, and Irradiated ‘tsticles appeared first on Mark's Daily Apple.

Read More »

Green Goddess Chicken

A blend of heart-healthy avocado oil, vinegar, and zesty herbs and spices make PRIMAL KITCHEN® Green Goddess Dressing the perfect marinade for chicken. Chives, tarragon, parsley, savory and rosemary, plus black pepper and garlic, turn plain chicken breasts into a sensational meal. All you have to do is twist off the lid and pour on the flavor.

Green Goddess dressing isn’t the only secret weapon PRIMAL KITCHEN® is wielding against bland, dry chicken. The other secret ingredient in this marinade is PRIMAL KITCHEN® Mayo. Whisked into any chicken marinade, mayonnaise adds fat and flavor, two things that boneless, skinless chicken breasts can always use more of. Mayo coats the chicken, locking in flavor and moisture and turning out chicken breasts that are tender and flavorful.

For an easy lunch or dinner, slice this green goddess chicken over a salad and top with more PRIMAL KITCHEN® Green Goddess Dressing (of course!).

Servings: 4 to 6

Time in the Kitchen: 25 minutes to cook, plus at least 4 hours to marinate

Ingredients

Instructions

Pound the chicken breasts to uniform thickness. The easiest way to do this is to put the chicken in a resealable plastic bag, then use a meat pounder or rolling pin to even out the thickness of the chicken. Aim to make the whole breast about ¾-inch thick.

Whisk together the PRIMAL KITCHEN® Green Goddess Dressing and Mayo. In the same resealable plastic bag used to pound the chicken, pour the marinade over the chicken. Seal the bag and marinate at least 4 hours and up to 12 hours.

Preheat oven to 450º F/232º C, or heat a grill (clean and oiled) to medium-high.

Take the chicken breasts out of the marinade and use a paper towel to blot excess marinade off the meat.

If grilling, cook the chicken for approximately 6 minutes per side, or until an instant-read thermometer inserted in the thickest part of the thigh registers 160º F/71º C to 165º F/74º C.

If baking, spread chicken out on a rimmed baking sheet. Bake 20 to 25 minutes, or until an instant-read thermometer inserted in the thickest part of the thigh registers 160º to 165°. To brown the outside, turn off the oven and turn on the broiler (placing the baking sheet directly below) for the last 5 to 7 minutes of cooking.

Let the breasts cool 10 minutes before slicing. Green Goddess chicken is delicious served warm or cold.

Lay the chicken over salad greens and pour PRIMAL KITCHEN® Green Goddess Dressing on top.

The post Green Goddess Chicken appeared first on Mark's Daily Apple.

Read More »
css.php