Fancy a whopping 47 grams of protein in a tasty, easy meal?
This is a recipe I had completely forgotten about up until recently. I used to eat this meal regularly before I started my carb-cycling lifestyle a few years ago.
However, after my summer ’09 cut, I switched to my Glycemic Load diet as my method for bulking without adding fat. I then rediscovered this high-protein beauty and wanted to pass it on to you guys.
I didn’t personally formulate this one, I found it on bodybuilding.com a long time ago. It’s perfect for GLADiators and even good for low-carbers in general with only 15.5g net carbs per meal.
Easy Chicken A La King
Here’s what you need:
- 3 tablespoons chopped onion
- 2 tablespoons wholemeal flour
- 1 teaspoon salt
- 1 cup/8 fl. oz. full-fat milk
- 1/2 pound cooked, cubed chicken meat
- 1 hard-boiled egg, sliced
- 1 1/3 cups cooked spinach
Here’s what you need to do with it:
- In a saucepan, sauté the onion for a minute or so
- Now add the salt, flour, milk, and mix thoroughly
- Bring it all to the boil. It will thicken up nicely
- Now add your chicken, egg, and spinach and heat through
That’s it – Done!
Quick, easy, and packed with protein.
I had some problems getting an accurate Glycemic Load estimate for this dish, but if you count it as a GL 10 you’ll be more than accounting for its glycemic impact.
- Calories: 340.4
- Protein: 47g
- Total Fat: 10g
- Total Carbs: 19.2g
- Dietary Fiber: 3.6g
- Net Carbs 15.6g
Enjoy,
Mark.
Nice one Mark. Thanks for the recipes man!
hi,this is vinod mehra from india, 21 years of age. m see your profile you have excellent recipes for bodybuilding, but there is one problem for me, m pure vegetarian, so please send me any vegetarian and natural diet recipes. thank you sir..
Looks easy to make cant wait to try it. Thanks for all the good info.
Hey Mark
Thanks for the recipe.
I’ve been following the example GLAD eating plan in your “The NEW Bodybuilding Diet – G.L.A.D” article from 8/13/09.
I’m HORRIBLE at putting meals together. I have the list of acceptable carbs and stuff but i can’t seem to put stuff together that taste good.
Can you provide more example plans? 🙂
Thanks much for all you do.
https://www.dietandfitnesstoday.com/glycemicIndexDetails.php?id=71
hey mark take a look at this link. do you think Milo is actually a good low GL drink?
Hi mark,
tried this tonight. Lovely but i never eat salt so thod tasted very salty
maybe i could add i piece of bacon instead of the salt. Love the ideas
though. Going to try the chilli soon, i will let you know how it goes!
I have a nice snack that i always have whilst at work, see what you think –
1 tin of tuna
1 inch of cucumber in chunks
2 dried chilli
2 teaspoon mayo full fat
pepper
small pinch of chilli powder
i have this all mixed together with 3 nairns rough oatcakes.
Im cutting after a few months off training so I only have 45 gl
a day.