This is a quick, fairly easy recipe you can make with ingredients most people have in their homes already. The chicken and arugula together took me a little under an hour to make. The meal together is 240 calories, 14 g fat, 6 g carbs, and 25 g protein. Add a sweet potato or some roasted veggies (pictured above) to round out the meal.
2 chicken breasts, cut into halves
1/3 cup almond flour
1/4 tsp pepper
1/2 tsp basil
1/2 tsp oregano
1 TB water
2 tsp olive oil
1/2 cup chicken broth
1 TB lemon juice
Place chicken breast halves between 2 sheets of wax paper or cling wrap and pound to 1/4 inch thickness. Combine almond flour, salt and pepper, and herbs and mix well. In a separate, shallow bowl whisk egg and water together. In a large skillet heat 2 tsp oil over medium heat. Dip chicken breast in egg mixture, then almond meal mixture, and place in pan. Cook about 3 minutes on each side or until chicken is lightly browned and cooked through.
Remove and place on a plate. Add broth and lemon juice to the pan. Heat about 3 minutes on low heat. Pour over chicken.
Nutrition (makes 4 servings): 172 calories, 9 g fat, 2 g carbs, 22 g protein per serving
1 clove garlic
4 cups of arugula, tightly packed
1 tsp olive oil
1 tsp lemon juice
Salt to taste
Heat oil in skillet over medium heat. Saute garlic 1-2 minutes. Add arugula and cook until wilted down, turning regularly. Add salt and lemon juice.
Nutrition (makes 1 serving): 68 calories, 6 g fat, 4 g carb, 2 g protein. To cut down on the fat, use half the olive oil.