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Support Muscle Maintenance — Discover Advanced Amino FormulaA 48-gram protein dinner built for strength days: lean roasted chicken, iron-rich lentils, and broccoli for fiber and micronutrients. The plate is deliberately high-protein and low-fuss — the meal you actually want after a workout, not a project.
Ingredient Metrics (Serves 1)
| Ingredient | Quantity |
|---|---|
| Chicken breast, boneless and skinless | 6 oz (170 g) |
| Green lentils, rinsed | ⅓ cup (65 g) |
| Vegetable broth (low sodium) | ⅔ cup (160 ml) |
| Broccoli florets | 1½ cups (140 g) |
| Olive oil | 1½ Tbsp (22 ml) |
| Dried rosemary | ½ tsp (2.5 ml) |
| Dried thyme | ¼ tsp (1.25 ml) |
| Garlic powder | ¼ tsp (1.25 ml) |
| Black pepper | ¼ tsp (1.25 ml) |
| Lemon (juice) | ½ lemon |
Kitchen Preparation Science
- Preheat the oven to 425°F (220°C). Toss the broccoli with 1 Tbsp (15 ml) of the olive oil and roast on a parchment-lined tray for 15–18 minutes until the edges char slightly.
- Meanwhile, simmer the lentils in the broth for 18–20 minutes until tender but still holding their shape.
- Rub the chicken with the remaining ½ Tbsp (7 ml) of olive oil, the rosemary, thyme, garlic powder, and black pepper. Roast or pan-sear over medium-high heat for 5–6 minutes per side until cooked through, then squeeze the lemon over the top.
- Plate the chicken over the lentils with the roasted broccoli alongside.
Kitchen science: Lentils and chicken together deliver complementary amino-acid profiles, and roasting the broccoli concentrates its flavor while keeping its vitamin C — which, bonus, helps your body absorb the iron in the lentils.
Allergens: None of the top allergens.
Swerve/Alternative Option: Swap the chicken for 6 oz (170 g) of baked tofu slices, or replace the lentils with ⅓ cup (60 g) of cooked quinoa.