I like fast and fresh’n good food every day.
The nutrition of every day food is very important. You need 2 g protein per every body kilogram. So, if your bathroom scale displays 80 kg, you will need 160 g protein every day.
Keep in your mind, that 100 g chicken breast will give you 20 g protein. Calculate.
Breakfast, lunch, dinner are your main meals.
This meal is very fast to make, you can have it cold or hot for lunch or dinner.
The chicken breast will give you protein, broccoli is a very good antioxidant and rich in fibres.
When I prepare this meal, I usually make a bigger load and keep it in the fridge.
5 Chicken breasts without skin
1 TESCO broccoli
1 tbsp english mustard
1 tbsp dijon mustard
1 tbsp ginger-garlic paste
3 tbsp olive oil
1 tbsp honey
salt, black pepper
Mix the ingredients together in a bowl and marinade the chicken breasts for 30 minutes. While the chicken breasts rest in the marinade, prepare the broccoli.
Cut the broccoli florets, put into a microwave proof dish. Cover and cook on medium for 4 minutes. If you like softer broccoli, microwave longer. Put it aside.
Take an ovenproof tray. I am lazy, so usually I line the tray with parchment paper.
Place the breasts in the tray, pour over the marinade and bake covered on 180 C for 25-30 minutes.
When ready, take it out of the oven, let it rest for a while (10 minutes). Pour the marinade from the tray into a pan, bring to the boil, season with black pepper and salt, and thicken it with double cream or sour cream.
Slice the breasts, arrange on plates with the broccoli and serve with the sauce in a side bowl.