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Workout Lesson

MACRO MEAL IDEAS

Harvest Chicken Skillet C 37.5g P 42g F 13.5g Cal 443

Makes 832g | Eat 342g


Ingredients:

  • 1 tablespoon (14g) olive oil (divided)

  • 1 pound (454g) boneless skinless chicken thighs

  • 1 teaspoon (6g) salt (divided)

  • 1/2 teaspoon (1g) ground black pepper (divided)

  • 1/2 pound (227g) raw Brussels sprouts (trimmed and quartered)

  • 1 small (170g) raw sweet potato (diced in 1/4-inch pieces)

  • 1 shallot (43g) shallot (minced)

  • 1 cup (205g) fat free chicken broth (divided)

  • 1 medium (3" dia) (182g) Granny Smith apple (diced)

  • 2 clove (6g) garlic (minced)

  • 2 teaspoon (2g) fresh thyme

  • 3/4 tsp (2g) cinnamon

  • 1/4 teaspoon (1g) ground nutmeg

Preparation:

  • Cut the chicken thighs into 1 ½-inch cubes.

  • In a large skillet, add 2 teaspoons of olive oil and heat over medium-high heat. Once the oil is hot, add the cubed chicken thighs, ½ teaspoon of salt, and ¼ teaspoon of black pepper. Cook for 2 minutes per side, or until browned but not cooked through. Transfer browned chicken to a paper towel-lined plate and set aside.

  • Reduce the heat to medium and add the remaining 1 teaspoon of olive oil to the skillet. Add the brussels sprouts, cubed sweet potato, minced shallot, and remaining ½ teaspoon of salt and ¼ teaspoon of black pepper. Toss to combine, and then add ½ cup of chicken broth. Cook for 8 to 10 minutes, or until the brussels sprouts are tender.

  • Stir in the diced apple, garlic, fresh thyme, cinnamon, and nutmeg.

  • Add the browned chicken thighs and remaining ½ cup of broth. Cook for 5 minutes, or until the chicken is fully cooked.

  • Remove the skillet from the heat and serve.

Notes:

  • Store leftovers in an airtight container in the fridge for up to 5 days.

  • Feel free to use another tart, crispy apple, such as Honey Crisp, Pink Lady, or Fuji.

  • Using a heavy-bottom pan, such as a cast iron skillet or dutch oven will help distribute the heat better and will result in more even cooking.

  • Try to avoid overcrowding your skillet when you brown the chicken as it won’t brown as well. If needed, brown your chicken in two batches, using 1 teaspoon of oil per batch.



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