This Poached Chicken with Cabbage and Red Pepper Stir-Fry is a nutrient-dense, protein-packed meal ideal for bodybuilding and fitness enthusiasts. Rich in lean protein, fiber, and essential vitamins and minerals, it supports muscle growth, recovery, and overall health without the need for artificial supplements or harmful medications.
The 8 oz chicken breast delivers approximately 50-55 grams of high-quality protein, crucial for muscle repair and growth. Combined with cabbage and red peppers, this dish provides vitamins C, K, and calcium, along with powerful antioxidants like turmeric and ginger, which help reduce inflammation and speed recovery.
Perfect for athletes who prefer whole foods over supplements, this meal offers a clean and effective way to fuel your body, optimize muscle recovery, and maintain long-term health. Ideal for those focused on muscle gain, fat loss, or post-workout nutrition, this recipe offers a wholesome, natural alternative to synthetic options.
Ingredients:
- 8 oz Boneless Raw Chicken Breast (Broilers or Fryers) – This provides a lean source of protein and is perfect for poaching. It will remain tender and juicy when cooked correctly.
- 1 Cup Chopped Raw Onion – The onions will add depth of flavor and a touch of sweetness to the dish.
- 1/2 Cup Jalapeno Peppers, Sliced – These will add a mild to moderate heat, balancing the richness of the chicken and the creaminess of the milk.
- 5 Cups Raw Shredded Cabbage – Cabbage is packed with nutrients and provides a crunchy texture when cooked. It adds great volume and fiber to the dish.
- 2 Cups Sliced Raw Red Pepper – Red bell peppers contribute a slight sweetness and a vibrant color to the meal.
- 2 Cups 1% Fat Cow's Milk – This low-fat milk will create a creamy base for poaching the chicken, while keeping the dish lighter.
- 4 Teaspoons Cornstarch – This is used to thicken the milk mixture and help create a nice sauce that coats the chicken and vegetables.
- 5 Teaspoons Extra Virgin Olive Oil – Olive oil will be used to sauté the vegetables, providing a rich, healthy fat that complements the flavors.
- 6 Cloves Raw Garlic – Fresh garlic adds a punch of aromatic flavor, contributing a warm and savory taste to the dish.
- 2 Teaspoons Raw Ginger Root – Fresh ginger root imparts a spicy, aromatic kick that enhances the overall flavor profile.
- 1 Teaspoon Ground Turmeric – Known for its anti-inflammatory properties, turmeric provides a mild earthiness and a vibrant yellow color to the sauce.
- 1 Teaspoon Dried Coriander Leaf (Cilantro, Chinese Parsley) – This dried herb adds a citrusy, slightly sweet flavor, enhancing the freshness of the dish.
- 1 Teaspoon Curry Powder – Curry powder combines a variety of spices that add warmth and complexity to the dish.
Directions:
1. Prepare the Ingredients:
- Start by chopping the onion, garlic, ginger, and jalapeno peppers. Slice the red bell peppers and shred the cabbage. Set them aside in separate bowls for easy access while cooking.
2. Poaching the Chicken:
- In a non-stick sauté pan, combine the chopped onion, sliced jalapeno, spices (turmeric, coriander leaf, curry powder), milk, and raw chicken breast.
- Poach the chicken: Lightly simmer the mixture over low to medium heat until the chicken is fully cooked (about 15-20 minutes). The chicken should reach an internal temperature of 165°F (75°C) to ensure it is fully cooked and safe to eat.
- Once cooked, remove the chicken breast from the pan and set it aside to rest.
3. Make the Sauce:
- While the chicken is resting, mix the cornstarch with a small amount of water to dissolve it. Stir this mixture into the pan with the poaching liquids and vegetables.
- Let the sauce cook for an additional 3-5 minutes, or until it thickens into a creamy consistency. Taste the sauce and adjust the seasoning if needed (you may want to add a pinch of salt or pepper).
4. Cook the Vegetables:
- In a separate pan, heat the extra virgin olive oil over medium heat. Add the shredded cabbage and sliced red peppers to the pan. Sauté them until they are tender and slightly caramelized (about 5-7 minutes). This adds flavor and texture to the vegetables, making them the perfect accompaniment to the poached chicken.
5. Assemble the Dish:
- Divide the cooked cabbage and red peppers between two plates, creating a bed for the poached chicken.
- Slice the cooked chicken breast and place it on top of the vegetable bed.
- Pour the thickened sauce from the pan over the chicken and vegetables, ensuring every component is covered in the creamy, flavorful sauce.
6. Serve Immediately:
- Your Poached Chicken with Cabbage and Red Pepper Stir-Fry is ready to serve! This dish is best enjoyed fresh, while the vegetables are still crisp and the chicken tender and juicy.
Pro Tips for Success:
- Poaching Tip: Make sure not to overcook the chicken breast during the poaching process, as it can become dry. Check the internal temperature with a thermometer to be sure.
-Flavor Boost: You can adjust the spice level by adding more or less jalapeno and ginger according to your taste preferences.
- Vegetable Variations: If you prefer a different vegetable, you can substitute the cabbage or red pepper with zucchini, spinach, or even carrots.
- Storage: Store any leftover chicken and vegetables in an airtight container in the fridge for up to 3 days. Reheat gently to avoid drying out the chicken.
Why You’ll Love This Recipe:
- Healthy and Nutritious: This dish is packed with lean protein from the chicken, fiber from the cabbage and red peppers, and healthy fats from the olive oil. The combination of fresh garlic, ginger, and turmeric gives it an antioxidant boost.
- Easy to Make: With just a few simple steps, you can prepare a meal that’s both flavorful and satisfying. Perfect for a weeknight dinner!
- Versatile: Feel free to adjust the spices and vegetables to suit your preferences, making this recipe adaptable to many different tastes.
Nutrition Value:
Nutritional Information (Per Serving):
Calories: 475.5 kcal
Protein: 39.5 g
Carbohydrates: 45 g
Fat: 16.5 g
Macronutrient Ratio:
Carbohydrates: 37%
Protein: 33%
Fat: 30%
Nutritional value of each ingredient
1. 8 oz Boneless Raw Chicken Breast (Broilers or Fryers)
- Calories: 240
- Carbohydrates: 0g
- Protein: 48g
- Fat: 5g
- Sodium: 70mg
- Cholesterol: 85mg
- Vitamins: B6, niacin, riboflavin
- Minerals: Phosphorus, selenium
- Nutritional benefit: Chicken breast is an excellent source of lean protein, helping to build and repair tissues. It is low in fat, making it a great choice for those looking to maintain or lose weight while providing essential vitamins and minerals for overall health.
2. 1 Cup Chopped Raw Onion
- Calories: 64
- Carbohydrates: 15g
- Protein: 1g
- Fat: 0g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, folate, B6
- Minerals: Potassium, manganese
- Nutritional benefit: Onions are rich in antioxidants, particularly quercetin, which supports heart health. They also provide a good amount of vitamin C, which helps boost immunity and collagen production, and folate for healthy cell growth.
3. 1/2 Cup Jalapeno Peppers, Sliced
- Calories: 18
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0g
- Sodium: 3mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, vitamin A
- Minerals: Potassium, magnesium
- Nutritional benefit: Jalapenos are low in calories and high in vitamin C, boosting immunity and skin health. Capsaicin, the compound that gives them their heat, may also aid in metabolism and fat burning.
4. 5 Cups Raw Shredded Cabbage
- Calories: 125
- Carbohydrates: 30g
- Protein: 6g
- Fat: 1g
- Sodium: 75mg
- Cholesterol: 0mg
- Vitamins: Vitamin K, vitamin C, folate
- Minerals: Calcium, potassium
- Nutritional benefit: Cabbage is high in fiber, which aids digestion and promotes a feeling of fullness. It is also packed with antioxidants and vitamin K, which supports bone health and helps in blood clotting.
5. 2 Cups Sliced Raw Red Pepper
- Calories: 50
- Carbohydrates: 12g
- Protein: 2g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, vitamin A, vitamin B6
- Minerals: Potassium, manganese
- Nutritional benefit: Red peppers are rich in antioxidants, particularly vitamin C, which enhances immune function and skin health. They also contain beta-carotene, supporting vision and reducing the risk of chronic diseases.
6. 2 Cups 1% Fat Cow's Milk
- Calories: 200
- Carbohydrates: 24g
- Protein: 16g
- Fat: 5g
- Sodium: 200mg
- Cholesterol: 20mg
- Vitamins: Vitamin D, vitamin B12, riboflavin
- Minerals: Calcium, phosphorus
- Nutritional benefit: Low-fat milk is a good source of calcium and vitamin D, which promote strong bones and teeth. It also provides high-quality protein, contributing to muscle health and overall body function.
7. 4 Teaspoons Cornstarch
- Calories: 30
- Carbohydrates: 7g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Cornstarch is primarily used as a thickening agent. While it provides minimal nutrition, it helps create a smoother texture in sauces and gravies.
8. 5 Teaspoons Extra Virgin Olive Oil
- Calories: 200
- Carbohydrates: 0g
- Protein: 0g
- Fat: 23g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin E, vitamin K
- Minerals: None
- Nutritional benefit: Olive oil is a heart-healthy fat rich in monounsaturated fatty acids, which may reduce inflammation and improve heart health. It is also a good source of antioxidants, including vitamin E, which supports skin health.
9. 6 Cloves Raw Garlic
- Calories: 27
- Carbohydrates: 6g
- Protein: 1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, vitamin B6
- Minerals: Manganese, calcium
- Nutritional benefit: Garlic is known for its anti-inflammatory and immune-boosting properties. It contains compounds that may help lower cholesterol and blood pressure, promoting heart health.
10. 2 Teaspoons Raw Ginger Root
- Calories: 10
- Carbohydrates: 2g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, vitamin B6
- Minerals: Potassium, manganese
- Nutritional benefit: Ginger is known for its digestive benefits, helping to alleviate nausea and improve gut health. It also has anti-inflammatory properties and may support immune function.
11. 1 Teaspoon Ground Turmeric
- Calories: 8
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, vitamin B6
- Minerals: Iron, manganese
- Nutritional benefit: Turmeric contains curcumin, a powerful antioxidant with anti-inflammatory properties. It may help reduce the risk of chronic diseases and promote joint health.
12. 1 Teaspoon Dried Coriander Leaf (Cilantro, Chinese Parsley)
- Calories: 1
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin K, vitamin C
- Minerals: Potassium, calcium
- Nutritional benefit: Coriander is a good source of vitamin K, which is important for bone health. It also provides antioxidants and helps support digestion.
13. 1 Teaspoon Curry Powder
- Calories: 6
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, vitamin C
- Minerals: Iron, manganese
- Nutritional benefit: Curry powder contains a blend of spices, including turmeric and cumin, which offer anti-inflammatory and antioxidant benefits. It may help improve digestion and boost immunity.
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