Healthy - low calorie - cooking example

I didn't have a lot of time this evening, so dinner was basically an example of the-almost-no-work-healthy-cooking solution. I decided to go for one of my more frequent combos; which consists of broccoli (200gr), carrots (150gr), free-range chicken breast (150gr) and a mixture of whole-grain rice (66gr) with lentils (33gr). The kids and my wife were visiting family, so I only made a single serving.

This mixture will ensure that the plant protein in the rice and lentils complement each other. This just means the ratio of amino acids will be closer to what your body needs. I also find this combination pleasantly adds more texture to the rice.

Fresh rosemary - from the garden - goes on top of the veg and the frozen chicken. 

The chicken is placed under the veggies so it takes most of the steam first.

After a total of 1 minute of working and 20 minutes of waiting for the boiling and steaming, it's done.

Finally, some olive oil (5gr, a tablespoon) was sprinkled on the veg and chicken. This helps with vitamin absorption and prevents the choline in the chicken from transforming into harmful TMAO.

- LET'S BREAK DOWN THIS MEAL -

This meal has approximately the following macronutrients  (protein, carbs, fat, saturated fat)

CAL	P	C	F	SF
671	50	99	10	3

Note that this is a high protein meal as 29 percent of the calories are from protein, 57 percent from carbs and 14 percent from fat, so you could add a bit more fat and carbs. Maybe, have some fruit or nuts as dessert.

Some approximate percentages of the RDA(Recommended daily allowance) in this meal:

Fiber 40%

Choline 48%

Folate 55%

Phosphorus 96%

Zinc 44%

Calcium 19%

Copper 118%

Iron 32%

C 149% (but will be less because of heating)

B12 21%

Magnesium 206%

Potassium 97%

Selenium 89%

B6 192%

Want to know more about this way of cooking? Check out

the-almost-no-work-healthy-cooking solution

All the best,

- Dave Zaston