Meat and Veggies

Tanya Eisenwasser

Print Recipe

Fresh protein with two vegetable sides.

Prep 10 min

Cook 25 min

Serves 2

Gluten-freeDairy-free

Ingredients

Protein (choose one)

• 2 chicken breasts or thighs
• 2 pork chops
• 8 ounces beef steak
• 2 fish fillets

Vegetable 1 (choose one)

• 2 cups broccoli florets
• 2 cups cauliflower florets
• 1 bunch asparagus

Vegetable 2 (choose one)

• 2 medium potatoes
• 1 large sweet potato
• 2 cups rice (cooked)

Seasoning

• 2 tablespoons olive oil, divided
• Sea salt to taste

Instructions

Cook the Protein

1. Season protein with salt and a drizzle of olive oil.
2. For chicken: Cook in a skillet over medium-high heat for 6-7 minutes per side until 165°F (74°C).
3. For pork: Cook for 4-5 minutes per side until 145°F (63°C).
4. For beef: Cook to desired doneness (130°F/54°C for medium-rare, 140°F/60°C for medium, 145°F/63°C for medium-well). Rest 5 minutes.
5. For fish: Use very fresh or frozen-at-sea fillets. Cook for 3-4 minutes per side until it flakes easily and reaches 145°F (63°C).
6. Let rest while preparing vegetables.

Cook Vegetable 1

1. Steam broccoli, cauliflower, or asparagus for 4-6 minutes until tender-crisp.
2. Toss with olive oil and salt.

Cook Vegetable 2

1. For potatoes: Cube and roast at 400°F (200°C) for 25 minutes, or boil until tender.
2. For sweet potato: Bake whole at 400°F (200°C) for 45 minutes, or cube and roast.
3. For rice: Cook according to package directions.

Serve

1. Plate the protein with both vegetable sides.
2. Serve immediately.

Tips & Substitutions

• Use fresh protein bought the same day. This is the single most important step for keeping histamine levels low.
• Cut the vegetables while the protein rests. This keeps your timing efficient so everything is served hot.
• Roast two vegetables on the same sheet pan at 400°F (200°C) to save time and dishes.
• Swap broccoli for green beans, asparagus, or cauliflower. Use whatever fresh vegetables look best at the store.
• Season with fresh herbs like rosemary, thyme, or parsley for extra flavor without relying on premade spice blends.

Why This Works

Fresh protein. Whether chicken, pork, beef, or fish, buying same-day and cooking immediately keeps histamine accumulation to a minimum.

Broccoli and cauliflower. Both are naturally low in histamine and generally well tolerated. Steaming preserves nutrients while keeping them easy to digest.

Potatoes and sweet potatoes. Starchy vegetables that are well tolerated by most people. They provide filling energy and pair with any protein.

Olive oil. A stable, low histamine cooking fat. It works well for both pan-cooking and roasting at moderate temperatures.

Storage

Best served immediately. Protein dishes accumulate histamine over time, and reheating does not reduce histamine. If you need leftovers, cool quickly and freeze portions right away, or refrigerate and eat within 24 hours.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.