Chicken A La King Recipe - Ausbb

15-12-2009, 12:44 PM

Received this in an e-mail - thought it'd prove useful for some members!

Credit goes to MuscleHack.com for the recipe;

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

Shrek · 15-12-2009, 01:24 PM

Nice, thanks for posting.

eaglebay · 15-12-2009, 04:38 PM

Im not a big fan spewach but mixing it with everything else should help

15-12-2009, 12:44 PM	#1 (permalink)
blakeimage Guest Posts: n/a	Chicken A La King Recipe Received this in an e-mail - thought it'd prove useful for some members! Credit goes to MuscleHack.com for the recipe; 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

15-12-2009, 04:38 PM	#3 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Im not a big fan spewach but mixing it with everything else should help __________________