Chicken roasted with asparagus

If you’re just starting out on the yellow phase, serve this meal with ½ cup cooked brown rice or quinoa as a healthy carb option.  Whole grains are so much better for you because they contain the chewy brown “bran” layer that white processed grains are intentionally stripped of.  Bran comes with benefits, since it packs in the minerals you’ll need for optimal muscle function.

Ingredients Serves 1

Cooking spray
1 4-ounce boneless, skinless chicken breast
1 garlic clove, minced
⅛ teaspoon freshly ground black pepper
15 asparagus spears (about 1 pound), ends trimmed and discarded
1 tablespoon balsamic vinegar
½ teaspoon ground ginger or paprika
⅓ avocado, sliced

Preheat the oven to 400°F.  Coat a baking sheet with cooking spray. Set the chicken on one side of the baking sheet and sprinkle with the garlic and black pepper.  Transfer to the oven and roast for 20 minutes.  After 20 minutes, remove the chicken from the oven and add the asparagus next to it.

Spray the tops of the asparagus spears with cooking spray and sprinkle with the vinegar and ginger or paprika. Return the tray to the oven (do not remove chicken) and bake an additional 20 to 25 minutes until the chicken is no longer pink in the center and cooked through when sliced with a pairing knife and the asparagus is tender.  Transfer the chicken and asparagus to a plate. Top the chicken with the avocado and serve immediately.

Tip: If you’re looking to save on cooking and prep time, cook your grains in bulk, cool and store in Ziploc bag, refrigerated. Whole grains like brown rice and quinoa are heartier than the white stuff, and hold their shape even when reheated.

Nutritional Stats Per Serving
(Serving size: 3 ½ cups)
350 calories, 38g protein, 11g sugars, 28g carbohydrates, 13g fat (2g saturated), 83mg cholesterol, 14g fiber, 70mg sodium

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