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Support Your Evening Recovery — Discover Advanced Muscle PlusIngredient Metrics (1 Serving)
| Ingredient | Quantity |
|---|---|
| Chicken breast, cubed | 3 oz (85 g) |
| Tempeh, cubed | 3 oz (85 g) |
| Shelled edamame | ½ cup (80 g) |
| Cooked brown rice | ½ cup (95 g) |
| Broccoli florets | 1 cup (85 g) |
| Red bell pepper, sliced | ½ medium (60 g) |
| Low-sodium tamari | 2 Tbsp (30 ml) |
| Fresh orange juice | 1 Tbsp (15 ml) |
| Toasted sesame oil | 1 tsp (5 ml) |
| Fresh ginger, grated | 1 tsp (5 g) |
| Garlic clove, minced | 1 |
Kitchen Preparation Science
This dinner is built on a leucine trifecta: chicken, tempeh, and edamame. Meat and soy together deliver a complete amino acid profile from two different protein families, and the pairing matters — research on adults over 40 shows that hitting a higher leucine threshold per meal helps support the muscle-protein response that becomes less efficient with age. Tempeh is fermented soy, which also makes its protein easier to break down than unfermented forms. The orange juice is not just for flavor: its acidity brightens the tamari’s saltiness the way rice vinegar would, with a fraction of the sodium, and the ginger and garlic round out the sauce without any added sugar. Half a cup of brown rice provides the slow-burning carbohydrate that helps replenish energy stores after training.
Method:
- Whisk the tamari, orange juice, ginger, and garlic into a sauce. Set aside.
- Heat the sesame oil in a large skillet or wok over medium-high heat.
- Sear the chicken cubes for 3–4 minutes until golden and cooked through, then remove to a plate.
- Add the tempeh and stir-fry for 3 minutes, letting the edges brown. Add the broccoli and bell pepper and stir-fry 2 minutes more.
- Return the chicken with the edamame, pour in the sauce, and toss for 1 minute until everything is glossy.
- Serve over the warm brown rice.
Allergens: soy (tempeh, edamame, tamari). Swerve/Alternative Option: swap the tamari for coconut aminos for a soy-free sauce, and replace the tempeh and edamame with an additional 6 oz (170 g) of chicken breast, adding green beans in place of the edamame for crunch.