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◉ Mediterranean Diet · 87. Lemon Olive Chicken
I. Recommended Dietary Therapy and Reasons
Recommended dishes:柠檬橄榄油烤鸡胸（Lemon Olive Chicken）
Recommended reasons: 柠檬橄榄油烤鸡胸蛋白充足、口味清洁，适合整合家庭与环境支持时作为日常主菜。它制作简单、结构清楚，方便家人共同准备，也帮助恢复期建立可复制、低压力、稳定供应的生活照护方式。
2. Recipe and Method
Recipe (1–2 servings):
- 鸡胸肉 150 g
- 1 teaspoon olive oil
- 1 tablespoon lemon juice
- A little minced garlic, optional
- At least a cow
- A pinch of sea salt
- A pinch of black pepper
practice:
- 鸡胸肉擦干，可轻轻拍松。
- 加入橄榄油、柠檬汁、蒜末、牛至、海盐和黑胡椒腌 15 分钟。
- 放入烤盘，190°C 烤 18–22 分钟。
- 取出静置 3 分钟。
- 切片后温热食用。
3. Small rituals for body and mind
腌鸡胸时，可邀请家人参与一个简单步骤，练习接受支持。
烘烤时提醒自己稳定生活来自可重复的小流程。
食用时感受蛋白带来的支撑，不急于证明自己已经完全恢复。
4. Dietary Therapy Experience Record
- Record the time of consumption, whether it is breakfast, lunch, dinner, or physical and mental care when impulses, fatigue, or anxiety are rising.
- Observe the changes in satiety, stomach comfort, body relaxation, and intensity of hair-plucking urge within 30–60 minutes after consumption.
- Record whether this recipe helps you delay impulses, stabilize your emotions, or more gently return to your bodily sensations.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:柠檬橄榄油烤鸡胸（Lemon Olive Chicken） · 东西疗愈食谱教学
6. Precautions
- The chicken must be fully cooked.
- People with high stomach acid should reduce their intake of lemon juice.
- 低盐者减少海盐。
- 鸡肉过敏者不可食用。
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have allergies, chronic illnesses, are pregnant, are taking special medications, or require low-sodium or low-sugar diets, please prioritize following the advice of your healthcare provider and nutritionist.
Intelligently recommend dietary therapy combinations according to the course stage, which are low-burden, highly nutritious, easy to operate and replaceable; load them to the content box on the right with one click, so you can eat well and make rapid progress.
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Record key progress and reflections by unit, automatically summarize and visualize trends, support attachments and reminders, and help you steadily achieve your goals with full traceability.