Page 20 - 3 Day Kick start

3 DAY KICK START PLAN
Easy Poached Chicken Nourish Bowl
CALORIES
450kcal
METHOD
STEP 1
SERVES
1
INGREDIENTS
› 150g chicken tenderloins or breasts
› 1 garlic clove
› 1⁄2 tsp salt
› 1⁄2 tsp pepper
FATS PROTEIN
CARBS
TOTAL COOKING TIME
40 MINS
› 1⁄2 carrot, chopped into 1 inch pieces
Preheat oven to 180 degrees C.
STEP 2
Slice pumpkin into wedges that are approx 1 cm thick and Brussel sprouts in halves. Throw in any other non- starchy, low carb veggies you have if they're on hand (I have a little broccoli in this bowl!).
STEP 3
Place veggies on a large baking tray, then spray generously with coconut or olive oil and sprinkle with salt. You can also add any other herbs here if desired and/or some cloves of garlic! Then, place in oven and cook for approximately 30-40 minutes, checking at around 30 minutes and flipping, to then cook for a further while until they crisp up!
STEP 4
Meanwhile, place chicken, carrots, garlic, salt, pepper and rosemary and 2 cups of water in a medium pot over medium heat. Let it come to a low simmer. Once liquid begins to simmer, reduce heat to low and cook until juices run clear when thickest part of chicken is pierced, usually about 10 minutes.
20
› 1 tbsp rosemary
› 1 cup butternut pumpkin (approx 120g)
› 6 Brussel sprouts
› 1 tsp olive or coconut oil or spray!
› 200g frozen spinach
› 1 heaped tbsp Undivided Food Co mayonnaise or alternative!
24g 42g 21g
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