Fast Fitness Food: Crumb Chicken


The 3 Week Diet

Reinvigorate the humdrum chicken breast using this protein rich recipe that’ll get you lean and keep you that way!

Menu – Crumb Chicken

crumb chicken

You’ll need:

  • 2 rosemary sprigs
  • 1 garlic clove
  • Grated zest of 1/2 a lemon
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tbsp tarragon, chopped
  • 200g broccoli
  • 140g frozen peas
  • 2 handfuls mint, chopped
  • 6 basil leaves, shredded
  • Freshly ground black pepper
  • 2 tbsp Parmesan cheese
  • 2x 200g chicken breasts
  • 40g goat cheese
  • 400g small potatoes
  • 1 tsp olive oil
  • 40g raw macadamia nuts
  • 30g raw almonds
  • 2 tbsp sunflower seeds
  • 2 tbsp  sesame seeds
  • 1 tsp chia seeds

What to do:

  1. Preheat an oven to 355F/180C and line a baking tray with baking paper. Place the spuds on it and roast for 30 minutes. Potato skin is rich in fiber that will keep you satiated and improve your blood pressure.
  2. Add the following to a blender or Vitamix: nuts, seeds, garlic, lemon zest, spices, tarragon and Parmesan until the mix resembles crumbs. Don’t worry about the fat content of this dish as it’s all from healthy seeds and nuts.
  3.  Cut the chicken breasts horizontally, cover with crumb mixture and place on a baking tray in the oven for 10-15 minutes. This recipe is low in saturated fats but is loaded with healthy fats.
  4. Steam broccoli and peas for 2-3 minutes then mash with a fork. Mix in the mint and basil. This dramatically increases the fiber content of this meal, increasing your ability to feel fuller for longer.
  5. Crumble the goat’s cheese through the peas and broccoli mix and stir. Finally, season with black pepper and salt for a meal so delicious it’ll become one of your once a week recipes. The cheese is easier to digest than cow’s cheese while having fewer calories and more vitamins and minerals.