Something I knocked up for after the gym, it's quick, simple and healthy. I usually don't bother blogging about simple meals, but this is one I usually make so I might as well share it with others. Eaten with 1/2 cup of cooked brown rice (110 calories) and 200 grams of the breast (220 calories, 45 grams of protein, 2.4 grams of fat) makes a very good post workout meal. This could also be lunch as well!
Ingredients:
- Free range chicken breast or standard chicken breast is fine too (has more saturated fat though)
- 1x tablespoon of garlic powder
- 1x tablespoon of paprika
- 2x teaspoons of garlic flakes
- 1x teaspoon of crushed rock salt
- ground pepper
- 1x juice of a lemon
- lemon rind (optional)
- 2x tablespoons of extra virgin olive oil
Combine all the ingredients together and just mix up the shit. Let it sit for around in the fridge for more flavour, but if you're in a hurry just cook it up straight away. Heat up a pan with some olive oil, and sear both sides on maximum heat. Once golden, reduce heat to around medium low, cover with water and cover with a lid (I used the mixing bowl because I was lazy and didn't want to wash up). Check every 10~15 minutes. Once all water has evapourate, it's ready. This usually takes approximately 25 minutes, depending on how you crank up the heat.
Serves: 4, depends on serving size
Cost: $6
Time: 35 minutes
