Foil-wrapped chicken

9 oz chicken breast

I ran across this recipe on several sites and it's easy to make and healthy. The only thing you might worry about is the high cholesterol, but it has zero saturated fat and tons of protein. All you really need to do is wrap boneless and skinless chicken breast and vegetables in foil and cook at 425 degrees for about 40 minutes. Thicker breasts may take a little more time and thinner a little less. The chicken and vegetables are steamed in the foil with the water from the chicken.

I use a little garlic-flavored olive oil on the bottom. Some recipes recommend it to keep the chicken from sticking, but since the juices collect there I don't know if it's necessary. A little garlic salt and kosher solt on top, then add some vegetables (88g asparagus and 2x100g broccoli here)

A little olive oil

Use the chicken to smear the olive oil around

Sprinkle on some garlic salt and kosher salt

Top with veggies

Fold sideways, one side then the other

Roll up the ends to try and get a good seal, and preheat oven to 425

Cook for 40 minutes

Be careful opening it, the steam will want to come out

Asparagus might be slightly overcooked, but tasted good to me

Broccoli

Some broccoli bits left on the chicken, kinda liked that actually, and broccoli tasted great

Some broccoli bits left on the chicken, kinda liked that actually, and broccoli tasted great

Juicy, tender chicken you can cut with a fork

The USRDA for protein is 0.8g/kg body weight, which for me at 210lb is 76g protein. This one meal is 75% of that. If you're working out and trying to gain muscle, a few calculators and sites I found online recommend between 0.8 and 1.2 grams per pound, so that would be 210g of protein a day. 3 of these and a protein shake are enough to make that, I'd just have to find a way to come up with another 1500 calories :)