A 90 Day Fitness Challenge (Breakfast Day One)

I ran out of booze last night.  It is a rare occasion that I would let that happen but I did it on purpose.  Even though I miscalculated by a day or two and because I have no intention of replacing it for a while, this does nothing but allow me to start my fitness challenge early.

I am still not comfortable with those words, fitness challenge but I decided to take on the task for a lot of reasons.   There is money that will be donated to school lunch programs for one but mostly because I started my fitness journey almost 1 1/2 years ago and I have hit the wall over the past months.  As with everything in life lots of things get in the way, we loose interest, or gain interest in other pastimes but nonetheless it is easy to move onto other things.

I kept chiding myself though.  I wasn’t ready to give up on my fitness goals, I am not ready to settle for less then what I told myself I would accomplish,  nor am I ready to go into a maintenance mode where I don’t loose what I have gained but don’t gain anything either.  I want more.

Of course if you know me, or haven’t been around me for a while,  you would know these are foreign words coming out of my mouth but somehow I have really taken to the idea of being healthy from an exercise standpoint.

So the journey continues and for the next 90 days I am going to lift myself up each day and exercise, go the the gym, and run.  I am also going track my diet, make sure I am on track to eat healthy well rounded meals so that I don’t hurt my, uh hum, 50 year old body.

I think you will see I don’t plan on changing my diet a whole lot.  I do want to track my macro intake so I know my percentages of carbs, fats, and protein.  I want a good balance.  I also have no intention of weighing myself.  This challenge is about Body Mass Index (BMI) for me, it is not about losing weight.  The goal is to change my body shape by gaining muscle mass and building a stronger core.

My ultimate goal isn’t that I might live longer but my hopes are I will live better.

Poached Eggs, Roasted Asparagus and Crispy Prosciutto

4 eggs

1 bunch of asparagus

4 pieces of prosciutto, real prosciutto is cured with salt only and the ingredients list should reflect that, if you are trying to avoid sugar or additives make sure you read the list.

olive oil

red wine vinegar

1. Heat the oven to 425 degrees.

2. Place the asparagus onto a sheet tray and drizzle it with olive oil.  Roll, or toss them around being sure to give them a good coating of oil.  Salt and pepper the asparagus.

3. Separate the thin slices prosciutto and place them on top of the asparagus making sure to keep them from overlapping.

4. Fill a 3 1/2 quart sauce pan 2/3 full with water. Add 2 teaspoons of red wine vinegar.  Bring the water to a boil then reduce the heat to low.

5. Place the asparagus and prosciutto into the oven.  Roast for 15 minutes, or until the prosciutto is crispy and the asparagus tender.

6. Crack your first egg into a small bowl.  Using a slotted spoon stir the water vigorously so you create a water spout/tornado kind of effect.  As it slows carefully lower the small bowl to the center of the vortex with out letting the bowl touch.  Gently pour the egg into the center of the vortex.  Let it spin.  Poach the egg for 3 minutes.  Remove it to a plate and continue to poach the remaining eggs.

7.  When you have finished poaching all the eggs place them all back into the water to gently warm them.  Don’t leave them in the water to long or they will become hard.

8. Plate up the asparagus and prosciutto, top with two warm eggs and serve.

A Delicious Roast Chicken for Any Night

I have a simple rule, whenever I figure out what good restaurant cooks like to make at home I follow suit.  It’s because most professional cooks like simple but deeply satisfying meals, roast chicken is one of those, it is a cook’s meal.  When I say simple I don’t mean in flavor and not necessarily in ease of cooking but more that it falls into the category of not being fussy.

And really, that is it isn’t it, that roast chicken is delicious, very satisfying and not at all fussy. Most importantly though it is easy on the cook and that is always something to grasp hold of and learn how to do.    So this is how I do it, I try not to complicate roast chicken, I use only a few dried spices  and I try to follow some simple guidelines I have come to trust over the years.

Roast Chicken Know-How:

  • Season the chicken with salt the day before you want to cook it.  Then set it into a tray with sides.  Place it uncovered into the refrigerator to dry out the skin and soak up the salt.  This drying of the skin makes for a deeply colored crispy skin.  The salt helps keep the chicken moist.
  • Trussing the chicken helps the chicken to cook evenly.  Besides we eat as much with our eyes so why not make it pretty.
  • You can cook the chicken on top of vegetables if you like letting the juices drip down onto them making for a wonderful side dish.  I do this as often as not but I never throw out the pan juices.  The pan juices make a wonderful addition to all sorts of things from pasta to…well, anything.
  • Adjust the top rack of your oven so the top of the bird is 5 to 7 inches from the top of the oven.  If it is to close to the top it will brown the skin well before the meat is cooked.
  • Avoid buying birds that are more the 4 or 5% juices added.  The birds that are 12% are brined and they are very, very salty.
  • Save any and all pan juices.  Use them in a vinaigrette to dress a salad, in pasta or in chicken salad but don’t waste them.

Cost to roast a chicken:  it depends on what kind of chicken and where you buy it but anywhere between 6 and 10 dollars for a 4 pound bird.  It should feed four with the added bonus of making soup from the carcass.

Click here for a pasta recipe using roast chicken leftovers: Chicken, Black Olives and Lemon with Spaghetti

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To Roast a Chicken:

kosher

1 teaspoon fennel seeds

3/4 teaspoon dried thyme

1 teaspoon paprika

1/4 teaspoon black pepper

1 chicken, about 4 pounds

1. Salt the chicken the day before you want to cook it or at least 4 hours before you want to cook it.  To do this sprinkle salt onto all sides of the bird including inside the cavity.  Place the bird onto a tray with side and put it back into the fridge.

2. Crush the fennel seeds either using the bottom of a heavy pan to grind it or with a mortar and pestle.  Combine the fennel with the rest of the spices and, again, sprinkle the spice rub all over the bird including the cavity.

I like to slice the chicken before serving. I like to slice the breast off the bone so I have a carcass for soup at the end of the night.
I like to slice the chicken before serving. I like to slice the breast off the bone so I have a carcass for soup at the end of the night.

3. Let the bird sit at room temperature for a half an hour or up to an hour.

4. Heat the oven to 400˚ F.  Place the chicken, still on a tray with sides, into the oven and let it roast for 30 minutes.  Bast the chicken with the pan juices.  Bake another 35 minutes.  Check to see  if it is done.  I can usually tell by the legs.  If the meat has pulled away from the knee bones then there is a good chance the rest of the bird is done.  Wiggle a thigh.  If it seems loose then you are probably good to go.  Tilt the bird backwards and see if the juices running out from the cavity are red.  If  all three of these test are passed letting the bird rest will finish the cooking.   Let the bird rest cover with foil for 15 minutes.

5. Carve and serve.