Page 14 - 3 Day Kick start

3 DAY KICK START PLAN
Lemon and Garlic Chicken with Creamy Broccoli Mash and Asparagus
SERVES
1
INGREDIENTS
CALORIES
400kcal
METHOD
STEP 1
FATS PROTEIN
CARBS
› 2 chicken breasts or tenders (approx 120g each or 240g total)
› 1.5 tbsp olive oil
› 2 garlic cloves, crushed
› 1⁄2 tsp oregano
› 1 tsp thyme
› 1 pinch sea salt
› 1 pinch black pepper
› 1 lemon zest
CREAMY BROCCOLI MASH (1 SERVE)
› 0.25 broccoli head (see tips)
› 1 tsp organic butter or olive oil
› 1⁄2 garlic clove
› 1 tbsp parmesan cheese
(optional)
› 1 tbsp almond milk
› 1 pinch salt
+ 4 spears asparagus (or other green vegetable of choice)
Mix chicken marinade ingredients together in a large zip-lock bag. Add chicken and massage marinade into meat until evenly coated. Seal the bag and place in a bowl in the refrigerator (the bowl protects against leakage); let the chicken marinate for 30 minutes or up to 12 hours - the longer the better!
STEP 2
Heat a fry pan on a medium heat. Place chicken on the pan (make sure they are well-coated with the marinade; the more garlic, lemon zest and herbs on the chicken, the better!). Cook until golden on one side, then flip and cook until cooked through.
STEP 3
Meanwhile, chop broccoli roughly. Steam for approx 3 to 4 minutes until soft with a fork. Then, place all broccoli mash ingredients in a food processor and blend till smooth.
14
TOTAL COOKING TIME
30 MINS
26g 30g 12g
This serves 2, as one serve is for lunch tomorrow.
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