The
Daily
Fix
For time:
Szechuan Chicken Thighs with Stir-Fried Bok Choy
New Dietary Guidelines For Americans
1-mile run
Crispy, spicy chicken thighs coated in a bold Szechuan-style sauce, served with tender, garlicky bok choy sautéed in rich tallow.
HHS has flipped the pyramid.
Additionally, practice L-sits for 10 minutes, and stretch for 20 minutes.
Post mile time to comments.
Ingredients
4 bone-in, skin-on chicken thighs
Salt and pepper, to taste
1 Tbsp butter or tallow (for searing)
1 Tbsp butter or tallow
2 cloves garlic, minced
1 tsp ginger, minced
1 Tbsp soy sauce or coconut aminos
1 tsp rice vinegar
1 tsp sesame oil (optional, not used over heat)
½ tsp Szechuan peppercorns, crushed (or substitute with a mix of black pepper and chili flakes)
½ tsp chili paste (adjust to heat preference)
2 Tbsp water
1 Tbsp butter or tallow
4 cups baby bok choy, halved
1 clove garlic, minced
Salt, to taste
Sliced green onion
Toasted sesame seeds
1 tsp olive oil (cold drizzle)
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 28g
Carbs: 4g
Preparation
Preheat oven to 400°F (205°C). Pat chicken thighs dry and season with salt and pepper.
Heat butter or tallow (1 Tbsp) in an oven-safe skillet over medium-high heat. Sear chicken thighs skin-side down for 6–7 minutes, until crisp and golden. Flip and transfer skillet to oven. Roast for 15–18 minutes, or until internal temp reaches 165°F (74°C). Rest 5 minutes.
In a saucepan, melt butter or tallow (1 Tbsp) over medium heat. Add garlic (2 cloves) and ginger (1 tsp) and sauté for 30 seconds.
Stir in soy sauce (1 Tbsp), rice vinegar (1 tsp), crushed Szechuan peppercorns (½ tsp), chili paste (½ tsp), and water (2 Tbsp). Simmer for 2–3 minutes until slightly thickened. Remove from heat and stir in sesame oil if using.
In a skillet, heat butter or tallow (1 Tbsp) over medium heat. Add minced garlic (1 clove) and cook for 30 seconds.
Add halved baby bok choy (4 cups) cut-side down. Sauté for 3–4 minutes until tender and slightly browned. Season with salt to taste.
Plate chicken thighs and spoon Szechuan sauce generously over the top. Serve with stir-fried bok choy on the side. Garnish with green onions, sesame seeds, and a drizzle of olive oil (1 tsp) if desired.
On Wednesday, the U.S. Department of Health and Human Services along with the Department of Agriculture released the updated Dietary Guidelines For Americans, which will steer nutrition policy for the next five years.
The new recommendations include drastic changes from the previous MyPlate version, including:
• A focus on real, unprocessed food
• Prioritizing protein at every meal
• Consumption of fat, including animal fats, nuts, seeds, olives, and avocados.
• Zero sugar or non-nutritive sweeteners.
• Little to no alcohol
• Limiting grains, and then only whole grains
• Full-fat dairy
• Little to no juice
• Low-carb diets for people with chronic disease.
The new food pyramid graphic is almost a complete inverse to the 1992 grain-based pyramid, which was abandoned in 2011 and replaced with MyPlate.
We're happy to see this update which aligns much more closely to what we recommend in the MetFix Foundations Course.
See the 10-page guidelines here.
FRIDAY 260109