Welcome to Episode 5/10 of Greek Blue Zone. A series where I’ll be sharing recipes for longevity. Today we are making a Family Style Meal - Citrus Garlic Rainbow Trout Sheet Pan! It is said that Blue Zone Citizens follow the 80% rule. They stop eating when they are 80% full. They are often surrounded by people so meals are accompanied by long chats and laughs, therefore making it easier to not overeat and likely eat slower. They also opt for lighter meals like this brothy soup that is filled with vegetables, legumes, fresh herbs and chicken. Their of protein of choice is usually fish or legumes in blue zones as it is said they are primarily plant-based and consume meat only twice a week. This is a great example of a meal that is balanced and nourishing for their meat days! Here is everything you need to cook this Blue Zone Longevity Recipe! Ingredients: 2 tbsp olive oil 400-500 g chicken breasts (about 2) 3 garlic cloves, minced 1 small yellow onion, diced 2 medium carrots, diced 2 celery stalks, diced 1 fennel bulb, diced 2 tsp salt 1/2 tsp pepper 2 1/2 tbsp chicken or vegetable stock paste 7 cups water 1 398ml/14oz can butter beans (or other white beans of choice) 3 medium-sized tomatoes, chopped 1 1/2 tsp dried oregano 1 cup dry orzo pasta, cooked (optional) juice from half a lemon  Toppings: 1/2 cup crumbled feta cheese small handful fresh parsley, minced pinch of chili flakes  Instructions: 1. Season the chicken breasts with salt and pepper and set aside. Into a large stock pot add olive oil and turn to medium-high heat. Add the chicken breasts and sear, 2 minutes per side, then remove to a bowl or plate.  2. Turn the heat to medium and add the chopped onion, carrot, celery, fennel. Cook for 8-12 minutes, stirring occasionally, until vegetables are softened and more caramelized.  3. Add the minced garlic, salt, pepper, dried oregano and bay leaves and cook 1-2 minutes until fragrant.  4. Add the chopped tomatoes and their juices and rinsed beans.  5. Stir in the chicken stock paste and cook for 1-2 minutes.  6. Add the water and stir. Bring to a simmer over medium-high heat.  7. Once simmering, add the chicken breasts (along with any juices) and then turn to medium-low, keep at a simmer and cook for 15-20 minutes, lid on the pot part of the way, until the chicken breasts are cooked. Stir occasionally.  8. Optional: While the soup is simmering, cook the orzo pasta to al dente in a separate pot, drain and set aside.  9. Once chicken is cooked, remove chicken from pot, shred with forks or cut into bite-sized pieces and add back to the pot. Squeeze in the juice of half a lemon and stir. Taste and season with more salt and pepper if desired.  10. Serve as-is or with a scoop of cooked orzo pasta. Top with crumbled feta cheese and minced fresh parsley and another squeeze of lemon if desired.  #Greece #GreekRecipes #GreekFood #BlueZoneRecipes #GreekTok - @foodbymaria