Lean Muscle Food Recipe

broccoli-chicken.jpg

Introduction
This is a recipe for a healthy batch meal made for building muscle, to be eaten 2-3 times a day. This recipe will provide good quality home cooked food which will not only taste good but which will be very nutritious as well.

15mins prep time
Prep
15mins
2hrs cook time
Cook
2hrs
5-10 servings
Serves
5-10

Ingredients
‣ Chicken breasts - family pack of 5
‣ Broccoli - 1/3 of a 1kg bag
‣ Green beans - 1/2 of a 500g bag
‣ New potatoes - 2 large tins
‣ Water - 1-2 pints
‣ Bouillon powder - 1 full desert spoon
‣ Smoked paprika - 2 tablespoons
‣ Cayenne Pepper - optional
‣ Sea salt - half a handful
‣ Black pepper - 10 peppercorns (crushed)
‣ Liquidized garlic - 5 tablespoons

Method
Put everything in a large cooking pot. The water should barely cover the food. Put the lid on the pot and turn on the stove to a very low heat. Check the food every half an hour by removing the lid and seeing if the chicken has been cooked all the way through. If the chicken is partially cooked, put the lid back on and keep checking every 15 mins until it's cooked all the way through. The idea is to retain as many nutrients as possible by not overcooking the food.

Summary
The ideal final state should be fully cooked chicken that falls apart easily with Al dente vegetables.

Calories:
2044
Protein:
265.4g
Carbs:
177g
Fat:
29.5g
Sugar:
11.2g
Sodium:
12361mg