La Cucina – Menu 1

menu01Chicken Marsala

Makes 4 servings

Prep: 10 minutes
Cook: 20 minutes

Shopping List:

  • 30 gr or ¼ cup all-purpose flour for coating
  • 3 gr or ½ teaspoon salt
  • ½ gr or ¼ teaspoon freshly ground black pepper
  • 1 gr or ½ teaspoon dried oregano
  • 4 skinless, boneless chicken breast halves – pounded ½ cm or ¼ inch thick
  • 55 gr or 4 tablespoons butter
  • 60 ml or 4 tablespoons olive oil
  • 70 gr or 1 cup sliced mushrooms
  • 120 ml or ½ cup Marsala wine
  • 60 ml or ¼ cup sherry


  1. In a shallow dish or bowl, mix together the flour, salt, pepper and oregano.
  2. Coat chicken pieces in flour mixture.
  3. In a large skillet, melt butter in oil over medium heat.
  4. Place chicken in the pan, and lightly brown. Turn over chicken pieces, and add mushrooms.
  5. Pour in wine and sherry.
  6. Cover skillet; simmer chicken 10 minutes, turning once, until no longer pink and juices run clear.

Note: The flour gives the chicken a silky coating and thickens the sauce nicely. Use good wines, not cooking ones.

kipfilet-largeAmount Per Serving
Calories: 448
Total Fat 26.6g
Saturated Fat 9.6g
Cholesterol 99mg
Sodium 543mg
Total Carbohydrates 13.3g
Dietary Fiber 0.5g
Protein 28.8g

Roasted Brussels Sprouts

Makes 4 servings

Prep: 15 minutes
Cook: 45 minutes

Shopping List:

  • 680 gr or 1½ pounds Brussels sprouts, ends trimmed and yellow leaves removed
  • 45 ml or 3 tablespoons olive oil
  • 5 gr or 1 teaspoon kosher salt
  • 1 gr or ½ teaspoon freshly ground black pepper


  1. Preheat oven to 205° Cor 400° F
  2. Place trimmed Brussels sprouts, olive oil, kosher salt, and pepper in a large resealable plastic bag.
  3. Seal tightly, and shake to coat.
  4. Pour onto a baking sheet, and place on center oven rack.
  5. Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning.
  6. Reduce heat when necessary to prevent burning.
  7. Brussels sprouts should be darkest brown, when done.
  8. Adjust seasoning with kosher salt, if necessary.
  9. Serve immediately.

Note: A nice combination of sweet and salty side dish. You can add some garlic to it if you want to.

spruitjes-largeAmount Per Serving
Calories: 104
Total Fat 7.3g
Saturated Fat 1.1g
Cholesterol 0mg
Sodium 344mg
Total Carbohydrates 10g
Dietary Fiber 3g
Protein 2.9g

Quinoa Pilaf

Makes 4 servings

Prep: 10 minutes
Cook: 25 minutes

Shopping List:

  • 15 ml or 1 tablespoon vegetable oil
  • 85 gr or ½ cup chopped onion
  • 2 carrots, chopped
  • 170 gr or 1 cup quinoa, rinsed
  • 475 ml or 2 cups vegetable broth
  • 90 gr or ¾ cup chopped walnuts
  • 15 gr or ¼ cup chopped fresh parsley


  1. Heat oil in a saucepan over medium-high heat.
  2. Cook onion in oil for 5 minutes, or until translucent.
  3. Add carrot, and cook 3 minutes more.
  4. Stir in quinoa and vegetable broth, and bring to a boil.
  5. Reduce to a simmer, cover, and cook 15 to 20 minutes, or until quinoa is tender and fluffy.
  6. In a bowl, toss quinoa together with walnuts and parsley.
  7. Serve hot or at room temperature.

Note: No walnuts? Use toasted pine nuts.

quinoaAmount Per Serving
Calories: 365
Total Fat 20.9g
Saturated Fat 1.9g
Cholesterol 0mg
Sodium 260mg
Total Carbohydrates 36.9g
Dietary Fiber 7g
Protein 10.1g

Crusty Bread

Shop bought


Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipes: 20131107-Menu01-Marsala-Chicken-Brussel-Sprouts-Quinoa-Pilaf

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