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Workout Lesson

MACRO MEAL IDEAS

Slow Cooker Chicken Piccata 26g Protein 3g Carbs 7.5g Fat 188 Calories

Ingredients:

  • 1 pound (452g) boneless skinless chicken breasts

  • ¼ cup (32g) cornstarch 

  • ½ teaspoon salt

  • ½ teaspoon ground pepper

  • 4 teaspoons (17g) extra-virgin olive oil

  • 4 tablespoons (60g) lemon juice (about 1 large lemon)

  • 1 large shallot (43g), diced 

  • 1 clove garlic (4.5g), minced

  • 1 1/4 cup (2465g) fat free reduced sodium chicken broth

  • 4 teaspoons (12g) drained capers

  • Optional garnish: 1/4 cup chopped parsley (macros not included) 

Instructions:

  1. Slice chicken into four 4-ounce (113g) thin cutlets. If needed, use a meat tenderizer to make each cutlet about 1-inch thick. 

  2. In a shallow bowl, mix together the cornstarch, salt, and pepper. Dredge each chicken cutlet in the mixture to coat and set aside. 

  3. Heat a large skillet over medium-high heat and add the olive oil. Once the oil is hot, add the chicken cutlets, cooking for 1 minute per side. The chicken should be lightly browned, but not cooked through. 

  4. Transfer the chicken into the slow cooker. Add the lemon juice, shallot, garlic, and chicken broth. Cover and cook on low for 2 hours. 

  5. Once cooked, top with capers and garnish with chopped parsley. Serve with cooked quinoa (macros not included) and enjoy. 

Notes:

  1. Store leftovers in an airtight container for up to 3-4 days in the fridge. 

  2. If you’re not ready to serve dinner immediately, use the “keep warm” setting on your slow cooker (if available on your model) for up to 1 hour to keep the dish nice and hot without overcooking the chicken. 

  3. Add a side of quinoa or rice for carb intake. Adjust portion size to reach your goal!


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