Hands down, this is one of my favorite meals. It’s a super easy way to ensure you get your serving of veggies, and it’s easily customizable so you can really make the meal your own by incorporating other veggies and spices.
- two 3oz thinly cut chicken breasts
- 12 asparagus spears
- 1 cup diced bell peppers (optional for brown rice)
- 2 tbsp BBQ sauce (low sodium, reduced fat)
- Seasonings: cumin, paprika, garlic, pepper
- Suggested carbs: ½ cup brown rice
- Fruit (optional): watermelon pieces
- Set oven to 405F.
- Measure and cut chicken breasts into thin, 2oz – 3oz pieces. Feel free to further flatten the chicken with a mallet.
- Season chicken cutlets with 1 tbsp BBQ sauce (for each piece) and your choice of seasonings.
- Chop the ends off asparagus and wrap the chicken around 6 asparagus spears.
- Place the chicken on a baking sheet with the open facing down.
- Bake in the oven for about 8-10 minutes.
Approx macros: 378 calories, 46g protein, 41g carbs (18g carbs from rice), 3g fat
About the Author
Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.
He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.
The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”
Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!
Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?
You can find Kevin and follow the Fit Men Cook movement online at: