VEGANIZE ME STAPLE #3: BROCCOLI & PULLED CHICKEN
by Synthian on Mar.23, 2010.
This is a Staple, (it’s one of the balanced foods that makes one of your, “5 small meals per day”), so after you’ve tried it you might want to make it in batches to carry over through your workout week.
225 calories
40% protein (23g), 40% carbohydrates (23g), 20% fat (5.5g).
Ok here’s what you need…
SHOPPING LIST:
1. 
BROCCOLI: 4 cups. (about one big bunch)
2. 
WHITE OR APPLE CIDER VINEGAR: 3 TBSP (replace with pineapple or other vinegar)
3. 
LEMON JUICE: 1 TBSP (or ½ lemon)
4. 
COCONUT OIL: ½ tbsp (replace with sunflower or olive oil)
5. 
HABANERO PEPPER: 1/2 medium size (replace with a jalapeno or nothing at all if you’re a total wuss)
6. 
ONION: ¼ cup chopped
7. 
TRADER JOE’S VEGAN BBQ PULLED CHICKEN: 1 package (replace with White Wave Seitan or other diced/BBQ/Chik’n/seitan protein)
TOOLS: (as always) Wok & Magic Bullet blender
Ok, Go.
Chop your broccoli… into the wok with just enough water to leave it mostly submerged. Full boil. – Walk away.
Grab your blender cup. – 3 TBSP of vinegar, 1 TBSP of lemon juice, cut your pepper in half and drop half of it in. – Dice up ¼ cup of onions and drop them in too. BLEND. Lock it down and let it completely liquefy. – Good. - Stop.
Has your broccoli been in for 10 or 12 minutes yet? – If yes, throw it in a strainer.
Drop your coconut oil into the wok. – Drop your BBQ chicken in on top of it. – Stir it around. – Throw in your broccoli. – Pour in your blender. – Simmer. – Good. – Eat.
When you’re done you should have exactly 4 cups of food. – 2X 2 cup containers.
Each one is 225 calories – 40% protein (23g), 40% carbohydrates (23g), 20% fat (5.5g).
If you eat the whole thing (because you’re eating 3 meals per day) it will be 450 calories balanced.
Alter as you see fit, but remember, acids play a part in your metabolic rate and alterations do change the math.
-synthian
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(1) April 7th, 2010 on 10:04 am
[...] VEGANIZE ME STAPLE #3: BROCCOLI & PULLED CHICKEN – Issues. [...]
(2) December 5th, 2010 on 1:26 am
[...] VEGANIZE ME STAPLE #3: BROCCOLI & PULLED CHICKEN – Issues. [...]
(3) December 6th, 2011 on 4:58 am
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