Roast Chicken, Greens & Garlic Butter

Chicken and broccoli is a standard go-to meal for bodybuilders because it provides plenty of lean protein and vitamins and minerals.  

This recipe adds some tasty garlic butter for variety and a luxurious taste, while still being super healthy.

Chicken provides protein, vitamins B3, B5 and B6 as well as choline, selenium and zinc while the asparagus and broccoli fill in the copper, iron, magnesium, potassium, folate and vitamins A, C, E and K1.

Macros 

One serve provides 480 calories, 45 g protein, 29 g fat and 6 g of net carbs

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 1

  • 1 whole chicken
  • 250 g (9 oz) asparagus, cut in 3 cm pieces
  • 1 head of broccoli, cut into florets
  • 40 g (1.4 oz) butter (use gree for AIP).
  • 1 clove of garlic, crushed
  • 1 tsp sea salt
  • Black pepper (omit for AIP)

Directions 

  • Pre-heat oven to 180°C/356°F (bake).
  • Place the chicken in a roasting tray. Sprinkle sea salt over the skin. Bake for 2 hours. The skin will be crispy and meat should be falling off the bone when you break it up. 
  • Steam the asparagus and broccoli for 4 minutes in either the microwave or over a pot of boiling water. 
  • Melt the butter and add the crushed garlic.
  • Break up the chicken. Serve each plate with people’s choice of chicken meat, steamed broccoli and asparagus. Pour over the garlic butter.
  • Sprinkle with black pepper (omit for AIP).

Suitable for 

This recipe is part of the following recipe books.  Click on the links below to find more recipes to suit your goal.

Nutrient Optimiser

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