Per serving aim:
21g carbs (8.4g of sugars max)
Per serving actual:
19g carbs (8g of sugars)
400g Chicken Breast
400g of Broccoli,
400g of Carrots,
400g of Mushrooms,
1 Red Pepper
4Tbsp Olive Oil (dress with flavours, chilli powder, garlic etc)
56.7g Cashew Nuts
Vegetables: beans, broccoli, carrots, courgette/mushrooms/peppers etc.
Flavor: Cooking sauce/oil (low-sodium soy sauce). Olive oil, cocounut oil, lemon, lime, salt, pepper, garlic powder, onion powder, chilli powder
Texture: Nuts (Cashews, Almonds) Seeds.
Optional: Add sweet potato’s for higher carbohydrate intake.
Step 1 (optional):
(sweet potato’s): Preheat your oven to 375 degrees. Cut up your sweet potato into thin discs, maybe a centimeter thick.
Line a cookie sheet with tin foil, put your sweet potato “discs” on the tray, and drizzle them with olive oil. Use your hands to make sure the top of each is covered with olive oil, and then flip them over and do the same to the other side. Sprinkle with salt and pepper.
Wash your vegetables. If you got your vegetables from the store, it’s important to wash them. Run them under your faucet for a few seconds, and then lay them out to dry on paper towels.
Cut up your vegetables. Cut your veggies into bite sized pieces. If it’s broccoli, cut it into tiny florets, If it’s string beans, cut them in half. If it’s carrots, cut them into tiny slices. Remember bite sized!
Lay the chicken the long ways, cut it into vertical half inch strips, and then cut each strip in half the other way. You should be left with a plate full of tiny chicken pieces.
Step 1 (optional):
Stick your sweet potatoes in the oven, and set the timer for 15 minutes.
Put your skillet on the stove top, and set the temperature to medium (on a 1-9 stove top, I go with 5).
Dump all of your chicken into the skillet/pan. If it’s in a giant glob, use your spatula to spread the pieces out.
Add your sauce: If it’s soy sauce, squirt some of on top of your chicken. If it’s olive oil, drizzle it over your chicken. Note: your chicken does NOT need to be swimming in the stuff, just enough to coat the chicken will suffice. I learned my lesson on this after I accidentally used half a bottle of soy sauce on my first attempt.
Add some flavor: If you have a lemon/lime, cut a wedge and squirt it on your chicken. If you have some spices (sea salt and ground pepper, garlic powder, etc.), give it a healthy shake over the pan. I like a lot of pepper, but I go light on the salt.
Once the chicken is done, dump it onto a clean plate. We’ll come back to it in a few minutes.
Step 6 (optional):
Once the 15 minute timer is done (which should be right around now), pull the potatoes from the oven, use your spatula to flip each of them over, and put them back in for another 15 minutes.
Dump your vegetables into the pan, and repeat the same flavoring process you used on the chicken: Yes, I know some vegetables cook faster than others, but I’m too lazy to figure out those times, and I usually only cook with one or two veggies, so we’re keeping things simple here. Dump your vegetables into the pan, douse them in your soy sauce/olive oil/lemon/salt/pepper/garlic powder/whatever.
Try sliced almonds. I bought a bag of sliced almonds to add some last second crunch to my stir fry. Right when I’d add the chicken back into the mix, I would dump a handful of sliced almonds into the mix – just enough time for them to get some flavor and cook slightly. They add some good fats and healthy calories to a meal – perfect for somebody trying to stay healthy but build muscle.