𝐓𝐇𝐈𝐑𝐓𝐘 𝐌𝐈𝐍𝐔𝐓𝐄 𝐓𝐇𝐔𝐑𝐒𝐃𝐀𝐘
How about we give you a sub-30 minute recipe for this 30 minute Thursday. We’re obviously big on meal prep (you should be too), it helps us stick to our 80% whole food/healthy diet so we could enjoy our 20% donut/ice cream/cake diet. But-but-but, we wouldn’t want our 80% to be boring or just salads and grilled chicken breasts, right?
We’re a huge fan of spices, they keep both food and life interesting, don’t they? It is unbelievable how spices/herbs give so much variation to meals; saves you from having the same thing day-in & day-out.
One pot chicken – mushroom – egg with rice, and some veggies (carrots and broccoli) alongside half an avocado.
This is more or less how an ideal plate should look like – colorful, balanced, healthy, and tasty. The chicken mushroom dish is packed with protein; the brown rice being the carb source; veggies give
enough fiber, minerals and vitamins; and coconut oil, egg and avocado are the healthy fat sources.
Protein: 63 g
Carbs: 63 g
Fat: 26 g
Fiber: 13 g
Coconut oil – ½ Tbsp. (appx 5-7 g)
Onion – ½ small
Tomato – 1 small
Chicken breast – 200 g
Mushroom – 50 g
Egg – 1
Spices - Chili flakes, Black pepper, ginger & garlic- 1tsp each
Salt - To taste
Heat oil in a nonstick over medium flame; add chopped onion and stir fry for 5 mins; add chopped tomatoes; after a few minutes add the spices; add chicken and cook for 10 mins over a high flame; add some water and let it simmer for 10 mins; add mushrooms and the egg; stir. Let it simmer at low flame for 5 mins or until the water evaporates. Dish it.
On the side - 1 serving (48 g uncooked) brown rice, 1 serving (85 g) carrot, 1 cup broccoli, and half an avocado. Enjoy.
#thefoodiebuilders #thefb #tfb #tfb_thirtyminutethursday #homemade #recipes #eater #taste #foodie #nutrition #fitness - 4 minutes ago