Monday, December 10, 2012

Recipe: Creamy Chicken & Broccoli

If you take the steps to control portions, make healthy choices over unhealthy junk, and make sure you enjoy the experience of your food then you will be able to easily control your weight.

However; for anyone who lives with a high maintenance athlete or a bodybuilder, it can be hard to eat with them--especially if you are trying to maintain or even lose weight.  My former roommate Caleb and my long time partner Dee knew this feeling too well.  During my bulking periods, I would be eating a "disgusting" amount of calories (in the neighborhood of 5000-8000 a day).  So to reach out to my friends, I decided to try to change up some of my recipes so I could still bulk, but they could still enjoy a meal with me.

I decided to make this "healthy and flavorful meal" for Dee and I this last weekend.  Here's the Recipe and the Breakdown.
Tip: Buy in bulk...

1 lb chicken Breast, cut into chunks                                          
3-4 strips bacon, cut into thirds                       
1½ cup broccoli                                              
½ sweet onion, sliced                                                 
1 clove minced garlic                                     
½ can of Chicken Broth (low sodium optional)                  
1 cup rice (add 1/6 cup vermicelli and +½ can of Chicken Broth for variety in texture)
celery salt (1 tbsp)
black pepper (1 tsp)
onion powder (1 tsp)
garlic powder (1 tsp)
2 tbsp olive oil                                                            

 Makes 4-6 servings... Easily serves 1 bodybuilder.
~1280 calories = 50g Fat (450c), 125g Protein (500c), 77g Carbs (308c) (sources:

1: Set stove top to low heat.  Sauté onions and garlic, pan fry bacon until brown-set aside.

2: Set stove top to medium low heat and coat pan with oil (olive oil spray is good).  Cut chicken into pieces and slowly brown (making sure inside is cooked through). 

3: Add broth, onions, garlic, bacon, and spices to chicken and stir.  Set to simmer.
4: Cook broccoli and rice covered for 7-10 minutes (til broccoli softened and rice is tender).

5: Mix broccoli and rice to chicken.
6: Cook till the broth reduced down to a cream. 

Serve and Enjoy.  May be stored and served for up to 2 days.

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