Low Carb Protein Packed Chicken A La King

2/4/2010 – Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Day 11
Objective: To Burn Fat Gain Muscle And Transform My Body In 12 Weeks

photo credit: shaggyshoo

Today I really don’t have too much exciting stuff to cover as I decided to take the day off (as far as lifting goes anyway). I just wasn’t feeling it, but tomorrow it’ll definitely  be back on the Muscle Mass Advantage bandwagon baby!

That said, I just couldn’t do nothing could I? No…I couldn’t help myself so I went for a 20 minute jog – nothing too fancy just a slow steady 20 minute jog. Whenever I get into training and body transformation mode, I always have an easier time sticking with my diet if I’m exercising.  I’m not sure why, but I think that I feel like I’m letting myself down if I stray off course after training hard, but I’m really not sure.  I just know that this is the way it works for me…Why fight it?

After my jog, I started thinking about what I was going to cook my family for dinner and I decided to give a new recipe a try.  Instead of overloading everything with salt and other assorted forms of crap, I took a minimalist approach and simply followed the recipe to a T.  Turns out this is a great way to produce a healthy and great tasting meal.  The best part about the whole recipe was that I could even eat it and stay true to my anabolic diet approach – good stuff! Anyway, I thought I’d share the recipe with everyone.  Trust me it’s really, really good stuff.

Healthy Chicken Ala King Recipe – Even Good For The Low Carb Anabolic Diet

Of course I added a bunch more boneless skinless chicken breast to this recipe just to pump up the protein levels.

• 1 1/2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
• 1/2 cup all-purpose flour
• 2 tablespoons canola oil, divided
• 10 ounces white mushrooms, quartered
• 1 large green bell pepper, diced
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 cup reduced-sodium chicken broth
• 1 cup low-fat milk
• 1 4-ounce jar sliced pimientos, rinsed (you can leave these out if you want)
• 1/2 cup sliced green onions

Basically all you need to do is cut the chicken breast up into cubes or strips (your choice) and toss them into the flour.  If you’re totally hard core with your diet, just leave the flour out completely. Then cook the chicken breast in 1 tbs of oil over medium high heat for about 5 minutes. Then take the chicken out add another tbs of oil and toss in the bell pepper and mushrooms, salt and pepper and cook them for 2 – 5 minutes. Next whisk the chicken broth and 1 cup of milk (with any left over flour if you used flour) and add that mixture into the skillet. Mix in the chicken pieces and simmer the whole thing until the sauce starts to thicken (about 5 – 7 minutes).

Each serving contains:

• 271 calories
• 8 g of fat
• 15 g of carbs
• 28 g of protein,

I’m not trying to brag or anything, but I was able to trick my kids into eating healthy food without too much effort.  And it was really nice to actually enjoy the same meal that my family was eating for a change.

Here’s everything that I ate today…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 3 cups of green tea
• 1 cup of cooked ground beef
• 1 cups of cooked ground beef
• 1 can of chicken breast meat
• 2 cups of chicken ala king (yum!)
• 10 spears of steamed asparagus
• 1/2 cup of walnuts

That’s all I’ve got for today’s update.

Your Friend And Trainer,

Nick

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