Thursday, April 12, 2012

Lazy Garlic & Paprika Chicken Breast

  

Something I knocked up for after the gym, it's quick, simple and healthy. I usually don't bother blogging about simple meals, but this is one I usually make so I might as well share it with others. Eaten with 1/2 cup of cooked brown rice (110 calories) and 200 grams of the breast (220 calories, 45 grams of protein, 2.4 grams of fat) makes a very good post workout meal. This could also be lunch as well!

Ingredients:
  • Free range chicken breast or standard chicken breast is fine too (has more saturated fat though)
  • 1x tablespoon of garlic powder
  • 1x tablespoon of paprika
  • 2x teaspoons of garlic flakes
  • 1x teaspoon of crushed rock salt
  • ground pepper
  • 1x juice of a lemon
  • lemon rind (optional)
  • 2x tablespoons of extra virgin olive oil
Method:
Combine all the ingredients together and just mix up the shit. Let it sit for around in the fridge for more flavour, but if you're in a hurry just cook it up straight away. Heat up a pan with some olive oil, and sear both sides on maximum heat. Once golden, reduce heat to around medium low, cover with water and cover with a lid (I used the mixing bowl because I was lazy and didn't want to wash up). Check every 10~15 minutes. Once all water has evapourate, it's ready. This usually takes approximately 25 minutes, depending on how you crank up the heat.

Serves: 4, depends on serving size
Cost: $6
Time: 35 minutes