I know the story. People come back from a long day at work and want to make something that is quick and easy. Often they resort to something that they can microwave and just shove down their mouth, so they can go lay down on the couch and do nothing the rest of the day. This article will show you that you can make a quick and easy dinner that is, not only delicious, but very healthy for you as well.
What does it consist of?
First, we’re going to have 150g of chicken breast. Preferably, it would be grilled; however, if you can’t grill it, then I suggest that you cook it with PAM spray. Normally, people tend to opt for olive oil believing that it’s the healthiest choice but, not only is it high in calories, it deteriorates the higher the temperature gets as well. Secondly, we’re going to add a yam for some carbs to even out this meal. The yam can be baked but make sure it’s plain, this means don’t put anything in it! Lastly, you can have a small bowl of 150g split evenly like so, 50g green peas, 50g corn, and 50g carrots. I recommend that, if you cook the chicken breast, to also cook these vegetables alongside it. Just remember, unless you’re bulking, no olive oil!
What are the macronutrient statistics?
This dinner has 600 calories, 65g of protein, 55g of carbohydrates, and 10g of fat.
Why is this dinner beneficial?
First, we have the lean chicken breast, packed with protein and low on fat and calories. The chicken breast alone has enough protein to cover the necessary protein intake per meal. Secondly, the yams are a perfect source of the carbohydrates necessary to balance the meal and they are packed with vitamins B1, B6, and C. In addition, the yams digest very slowly and will keep you feeling fuller for longer. Lastly, the mixture of green beans, corn, and carrots, add a wide variety of nutrients to the meal, are low in calories, and add more flavour to the meal.
What if I’m trying to cut?
If you’re trying to cut, eat only half of the yam or take out the yam altogether; this will bring down the calories considerably. In addition, make sure not to cook the vegetables and the chicken breast on olive oil.
What if I’m trying to bulk?
If bulking, you can cook the chicken breast and the veggies in olive oil to add the extra calories. You can also have add a cup and a half of 2% milk to the meal for the extra added protein and calcium.