This Low-Carb Basic Chicken & Veggies recipe is a quick, easy, and tasty meal, ready in about 30 minutes from start to finish.
You can really use almost any vegetable. Broccoli, cauliflower, and onions are good additions.
You don’t have to avoid all your favorite foods if you properly cook them without adding unhealthy ingredients. Enjoy the healthy chicken & veggie food and learn the easy steps.
Step 1: 3 tablespoons good quality olive oil
Step 2: Salt and pepper to taste
Step 3: 5 chicken pieces and 1 fish stick
Step 4: 1 red bell pepper, 1 carrots, and green beans, washed and chopped
Step 5: 8 ounces mushrooms, cleaned and sliced
Step 6: 3 cloves garlic, minced or pressed
Step 7: Baked french fries to add on top for a better taste
Step 8: Cook for 30 mins
We are all limitless!
HOW MUCH IS ENOUGH… CHICKEN?
NOT ENOUGH: LESS THAN 200G A DAY
Contrary to popular advice, it is worth counting your chickens. If you’re an average 12st (76kg) man, you need at least 200g of it each day. Without it, you risk looking like a Sunday league player the morning after his stag night: slow and off the mark. 200g of chicken provides your recommended daily allowance (RDA) of protein: 0.8g per kilo of body weight. “If you’re even slightly deficient in protein you can’t build muscle tissue,” says sports nutritionist Matt Lovell. (www.fourweekfatloss.com)
Aside from protein, chicken contains high levels of selenium (39% of your RDA per 100g), an important mineral if you want a hatchling of your own. University of Edinburgh research found that selenium boosts your fertility.
This bird also comes ready stuffed to protect your heart: a chunky chicken sandwich provides 30% of your RDA of the vitamin B6, which makes you twice as likely to dodge heart disease as people who don’t get enough. Clucking hell.
ENOUGH: 450-550G A DAY
Getting your hands on breasts is rarely an invitation to turn down. Leaner than thighs or drumsticks, a single 100g breast portion provides 30g of protein for the price of just 1g of saturated fat. By comparison, a trimmed sirloin steak gifts your arteries 15g of heart-bashing sat fats for exactly the same amount of protein.
Chicken wins, clearly. But for best results, skin your meat before you eat it. If you leave it on you’re looking at finger-lickin’ bad news. The extra sat fats in the skin increase your levels of cholesterol, found to cause 27% of coronary heart problems in a study in Circulation. To bulk up, Lovell recommends 2.2g of protein per kilo of body weight a day – that’s around 500g of chicken for a 12st (76kg) man. It’s important to mix up your sources of protein. So follow a tuna salad at lunch with a chicken stir-fry for dinner. And sprinkle some pine nuts for an extra 14g of protein per portion. And just to confirm, a ‘bargain bucket’ never counts.
TOO MUCH: MORE THAN 550G A DAY
Mainline on chicken and you’re in danger of crowding out other nutritional benefits. “It’s vital not to neglect other sources of protein such as fish, eggs and lean red meat, which offer useful amounts of iron, good for the immune system, and B12, important for energy metabolism,” says NHS dietitian Tracy Purbrick. Grill a tuna steak for dinner instead and, as well as a lean helping of protein, you will find making spreadsheets and re-tuning Freeview boxes unexpectedly easy.
Research at the University of Manchester revealed that vitamin D, which is found aplenty in tuna, sharpens your mental processes. Just don’t embark on your own never-ending chicken run. That will only see your money flushed down the toilet, Lovell says. “There is a limit on how much protein your body can use,” he says. “Eat too much and it’s going to be excreted as waste product.” So keep to the right amounts to stay high in the pecking order.