Description
A nutrient-dense meal combining crispy parmesan-coated chicken breast, fluffy rice, and steamed broccoli. Ideal for building lean muscle or maintaining a healthy lifestyle with balanced macros and sustainable energy.
Ingredients
4 large chicken breasts (skinless, boneless)
1 cup grated parmesan (freshly grated preferred)
1/2 cup all-purpose flour (or whole wheat)
1 tsp garlic powder
1/2 cup breadcrumbs (gluten-free or panko)
2 large egg whites (or flax eggs)
1 tbsp olive oil (or avocado oil)
2 cups broccoli florets (steamed)
4 cups cooked white rice (or brown/cauliflower rice)
Black pepper to taste (with salt optional)
Instructions
Slice each chicken breast in half for 8 thin pieces
Combine flour, garlic powder, and black pepper in a bowl
Beat egg whites until slightly frothy
Dredge chicken pieces in flour mix, dip in egg white, and press into breadcrumbs
Heat oil in a skillet over medium-high heat; cook chicken 3-4 minutes per side until golden and cooked through
Steam broccoli for 3-4 minutes until tender-crisp
Cook rice separately
Assemble into bowls with rice and broccoli
Notes
Substitute chicken thighs for extra moisture
Use nutritional yeast as vegan parmesan alternative
Double breading for extra crunch
Add lemon zest or parsley for brightness
Nutrition
- Serving Size: 1 bowl
- Calories: 700
- Sugar: 3g
- Sodium: 700mg
- Fat: 15g
- Saturated Fat: 5g
- Carbohydrates: 75g
- Fiber: 4g
- Protein: 45g
- Cholesterol: 90mg