[OC] Simple Jack Daniel's BBQ Chicken with Roasted Garlic Broccoli (for r/fastmealprep)

---

---

- [OC] Simple Jack Daniel's BBQ Chicken with Roasted Garlic Broccoli (for r/fastmealprep)

Step-by-step and recipe/macros below.

 

This post continues from previous posts on r/fastmealprep

See:

• Peri-Peri Chicken with Wholewheat Penne Pasta and Parsley
• Slow Cooked Salsa Chicken with Potatoes and Carrots. 470kcal /55g Protein per serving
• Jerk Seasoned Chicken with Cinnamon and Paprika Sweet Potato Fries with Broccoli

---

---

• 01. Ingredients

  • 920g Chicken Breast
  • 260g Jack Daniel's Barbeque Sauce
  • 2 Whole Heads of Broccoli
  • 3 Cloves of Garlic
  • Salt, Pepper, Spray Oil (Coconut, Sunflower or Olive)

  Pre heat oven to 200C.

---

• 02. Chicken. Sauce. Sauce. Chicken.

  Cover chicken in all the sauce, you can either marinade or throw straight into the oven. Use foil to cover up the chicken in an envelope.

---

• 03. Give The Broccoli Head.

  ..a visit to the barbers, and chop off all the florets. Season with salt and pepper, add in chopped garlic. I used 3 cloves. Keep the foil open on this to help roasting.

---

• 04. Cook Both Simultaneously For 25-35 mins. (use this time productively)

  Pic related.

  25-35 depending on thickness of chicken. Can always bash it with clingfilm and something heavy first to flatten it.

---

• 4. Put Pasta Into Saucepan and Level Water Just Above. Cook Until Water Boils.

  When the water has boiled, turn the hob down to simmer. Cook the pasta until it's the softness you want it. If you want a guide, about 10 minutes is usually OK. Best way is to test it when you think it's ready.

---

• 05. Leave To Cool. Serve.

---

 

 

---

---

Total calories/macros per serving;

---

Qty	Unit
472	kcal
75	g protein
29	g carbs
6	g fat

---

---

bon appetit