Two staples of bodybuilders and low carbers alike is chicken and broccoli. Delicious lean protein and green fiber-y goodness. How can you go wrong? One way is it gets really boring. Never fear. Our resident Italian cook extraordinaire is here to help!
You will need:
- Chicken Breast (as many as you are cooking for – this is a good date meal if you are so inclined)
- Olive oil
- Black Pepper & Sea Salt
- Rosemary (Fresh if you are feeling ambitious, otherwise dried)
- White WIne
- 3 cloves garlic chopped up
- 1/2 cup chicken Broth
Put a skillet on the stove and get that sucker HOT.
Heat up a separate pan with some olive oil (or if you are lazy, you can reuse the chicken pan once that is done, but that means your chicken will cool a bit). Once the oil is to temp, throw in the garlic and let that simmer.
Brush your chicken with some olive oil then sprinkle the pepper and sea salt. Put the rosemary on either side (or sprinkle it on if dried).
Lower the temp on the first pan to medium and throw on the chicken. 6-7 minutes each side. Half way through the second side, pour in the white wine (1/4 cup or so). This isn’t essential but it adds a lot of flavor.
After you put the chicken on the first pan, your second pan should ready, so put your broccoli in along with the chicken broth. If you have it, toss in some crushed red pepper. Sprinkle on some more salt and pepper. Stir around and cook for about 6 minutes.
355 cals. 19g fat. 8g Carb 25g Protein
Add in some brown rice if you are bulking.