Chicken Asparagus and Avocado

IngredientsQtyProteinFatCHO
Chicken breast, raw weight - 500g
500g
110
10
0
Avocado - 2 medium
300g
6
60
12
Asparagus - 2 bunches
600g
12
0
12
Lime - 2 small
100g
0
0
0
Olive oil (extra virgin) - to brush
20ml
0
19
0
Herb crust (see below)
n/a
0
0
0

Total per serve

0 0 0

Serving Suggestions

Click on the serving suggestions below to calculate the totals for your meal.

IngredientQtyProteinFatCHO
Rice, basmati - 1/3 cup cooked
1/3 cup
1
0
15
Rice noodles - 1/2 cup cooked
30g dry
1
0
12
One small pitta bread
1
2
0
15

Serving Suggestion Totals

0 0 0

Meal + Serving Suggestions Total

0 0 0

Serves - 4
per Serve - main ingredients + 1/3 cup rice:     400 cal   /   1700 kJ
for Vegetarian - use tofu instead of chicken

 

Preparing the Herb Crust

In a small bowl add one tablespoon of thyme, half a teaspoon of salt, a pinch of basil and a grind of pepper. Brush the top of the chicken breast generously with olive oil and massage in the herb curst. Place under the griller and grill on medium heat until cooked through. If the herb crust browns too quickly, turn down the heat or lower the grilling tray.

 

Blanching the Asparagus

Bring a litre of water to the boil in a large saucepan. Meanwhile, wash and trim any tough stalks off the asparagus spears. Take the boiling water off the heat and throw in the asparagus for 30-60 minutes. They should be covered by the water as they blanch. Drain and set aside.

 

To Serve

Divide the grilled chicken across four serving plates and arrange the asparagus and avocado. Garnish with lime wedges and mint. Serve with a carbohydrate such as rice or rice noodles for a heartier meal.

 

 

 

  • Prep time - 20mins
  • Cooking time - 20mins
  • Serves - 4

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