This recipe has been designed for a high protein-to-energy ratio to maximise satiety for quick fat loss while preserving precious muscle.
The chicken provides most of the calories and protein along with vitamins B3, B5 and B6 as well as choline, phosphorus, selenium and zinc.
The spinach rounds out the nutrient profile with vitamins A, C and K, folate and potassium, while the mushrooms fill in the B5 and copper.
One serve provides 585 calories, 99 g protein, 15 g fat, 5 g of net carbs and P:E = 4.7.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 1 large chicken breast (approx. 300 g)
- 120 g spinach, wilted from fresh
- 1/4 tsp ground nutmeg
- 1 clove garlic, crushed
- 60 g mushrooms, sliced
- 1 tsp sour cream
- Zest of 1 lemon
- Salt and pepper
- Pre-heat oven to 180°C/350°F (bake).
- Use a sharp knife to cut a pocket into the side of each chicken breast. Set chicken aside.
- Add the nutmeg, garlic, salt and pepper to the spinach and stir so well mixed.
- Spoon the spinach mixture into the pocket of the chicken breast and place it on a baking tray. Bake for 20 minutes, turn and bake a further 20 minutes or until chicken is fully cooked.
- In the meantime, heat a small non-stick fry pan to medium heat. Spray with olive oil spray and saute mushrooms till soft.
- Add the sour cream and lemon zest, stir for 30 seconds and remove from heat.
- Slice the chicken breast and arrange it on a plate, top with the mushroom mixture, and sprinkle with salt and pepper.