What you eat is as important as when you eat. When trying for fat loss, aim to eat carbs within 3 hours after your workout. This is a good time to replenish your glycogen stores. So what do you eat before a workout or in the evening? Try this high protein and fiber rich meal featuring chicken and chick peas (also known commonly as garbanzo beans). This meal is really quick, easy and great for you.
This meal takes about 20 minutes to from heat to eat and is one of the easiest dishes you will ever make. It tastes a bit like chili thanks to the cumin powder.
Meal Prep and Cooking time: 20 minutes.
Chicken with Chick Peas Health benefits by ingredient:
Chicken / Chicken is rated as a very good source of protein, providing 67.6% of the daily value for protein in 4 ounces. The structure of humans and animals is built on protein. We derive our amino acids from animal and plant sources of protein, then rearrange the nitrogen to make the pattern of amino acids we require..
Extra Virgin Olive Oil / It turns out that people who use olive oil regularly, especially in place of other fats, have much lower rates of heart disease, atherosclerosis, diabetes, colon cancer, and asthma.
Tomato (cooked) / contains Lycopene – antioxidant and cancer-preventing properties.
Chick Peas / Garbanzos (also called chickpeas) are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, garbanzos’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia..
Onion / Onions, like garlic, are members of the Allium family, and both are rich in powerful sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. .
STEP 1: Gather and prepare your ingredients and materials. The following makes enough for 2 adults.
- 8 oz. chicken breast (unfrozen), chopped
- 1 15.5oz can of Chick Peas (strain and rinse to get rid of excess salt)
- 1/2 Onion
- 1 large Tomato, chopped
- 2 teaspoons Extra Virgin Olive Oil
- 1 teaspoons bottled minced or fresh Garlic
- 1/4 teaspoon cumin
- 1/4 teaspoon sea salt
- 1 small bunch chives, chopped
- Olive Oil cooking spray
- Deep Sided Skillet
Step 2:Pre-heat a large skillet to medium-high heat. Add extra virgin olive oil and garlic. Brown garlic which only takes 1-2 minutes.
Step 3:Add chopped onions to skillet and brown. This can take a few minutes and can add some fantastic flavor to the dish. Onions should be soft before proceeding to next step.
Step 4:Once the onions are browned and softened add in the chopped chicken breast. Stir fry onions, garlic, and chicken until chicken is cooked through roughly half way.
Step 5:Strain and wash your chick peas to rid them of excess sodium used in the canning process. Add to the mix along with your tomato’s.
Step 6: Sprinkle cumin and chopped chives in the stir fry and mix. Cook 5 – 6 minutes until the chick peas are relatively soft.
Step 7: Scoop out half and place in to a bowl, salt if desired.
I hope you enjoy this healthy and delicious meal. I recommend you eat this any time during the day or evening hours. Preferably, save this meal for a day off of the gym. Chick peas are loaded with fiber and have a low glycemic index (28). This is a fantastic meal to gather protein and quality carbohydrates. As you can read above, every single ingredient has massive health benefits you can enjoy.
Christian Henning, NASM-CPT
Oklahoma City Personal Trainer