T Nation

Chicken Primavera w/ Steamed Broccoli


Made another chicken dish tonight that rocked. I measured with my eyes, so I'll try to make this as precise as I can:

Chicken dish:
- 24 oz o chicken breast (~3 large breasts)
- 4 medium roma tomatoes, peeled, seeded and chopped*
- 1 cup water w/ chicken boulion
- 5 leaves of fresh basil
- 2 small squash coarsely chopped
- half an onion, coarsely chopped
- sea salt and pepper to taste
- extra virgin olive oil

Steamed broccoli:
- Three medium broccoli florets
- extra virgin olive oil
- salt and pepper
- zest of half lemon

  • to peel tomatoes, score an 'x' on one end and dip into boiling water for only a couple of seconds - the skin should come right off.

Chicken prep:

Lightly coat chicken breast w/ olive oil. Cover with plastic wrap and pound w/ a meat mallet or heavy, flat object until an even 1/2" thickness. Season with salt and pepper to taste.

Heat skillet on high, sear outside of chicken breasts and remove from heat. Reserve for later in a covered container.

In the same skillet, add onions, chopped squash and tomatoes. Add a pinch of salt and pepper to help sweat the veggies. Cook until onions are translucent and squash is tender.

Add water w/ boulion. Bring to a boil and simmer uncovered on low heat until reduced to half its original volume, about 30 min.

Add chicken breasts back to simmering sauce and heat through. Toss in hand-torn basil and serve.


In a tall stock pot, bring water to a boil for steaming. Reserve a large bowl of ice water w/ a collande on top.

Steam broccoli florets over boiling water for ~3 minutes or until al dente w. half of the lemon zest. Shock the florets in ice water and drain thoroughly (the collander will help keep the florets separate from the ice cubes). Toss with olive oil (just enough to coat the florets), salt and pepper to taste and remaining lemon zest. Serve


Dang, I almost forgot - one clove of garlic crushed (sweat w/ the veggies).


Sounds like a great recipe, but shouldn't this be entered in the "Nutrition" forum?


Maybe there could be a whole section for recipes, like for Grow! Shakes. Here's something really simple that always works for me.

I buy 2-4 packages(1.25lbs.)of 7% fat Turkey Breast

Turkey Breasts / Sausage Breakfast

Mix 2 packages raw Turkey with about 3 cups of chopped broccoli, and 1/2 to 1 can of black olives to preference. Add chili paste and/or red pepper to preference. Dice olives in meat with knife while stirring chili paste into meat. Press into patties (I make 8 patties / about 5oz. each) and grill. Mmmmnnn.

Sometimes I chop the patties and add to eggs. Tastes just like sausage and eggs, its great. Good P/F meal.

5oz. patty=

185 kcal
9g fat
28g pro


Oh yeah...didn't see that



If you cut and paste your meal into another thread with a recipe title I'll post my stuff.


Wow! Guys who can cook! I will try both recipes, but one question about the turkey recipe: Is it cooked or raw chopped broccoli?


Well...It's raw but once you grill it its cooked. Actually, the pieces in the middle might be kinda pseudo-cooked, but the pieces meshed on the outside are fully cooked. Also one thing I should have mentioned. Don't be scared to dump a bunch of chili paste into the mix, even if you don't like spice; most of it cooks off. I put about 4 tblspoons into 2.5 lbs turkey, and I'm haole!


Eh brah! You kama'aina or no?


Sure thing. Let me know the title of the thread.


I can't speak for the other guys, but when you love to eat as much as I do and you grow up as a latch key kid, you learn to cook :-).


No actually a native Californian. Going over there in a couple of weeks for the first time. I used to date a girl from the big island who used to call me haole all the time. I didn't think anything of it when I wrote it tho....what about you, I bet its a lot drier in Arizona?


Cool. The thread is called 'Recipe Cookbook Thread' and its in the Nutrition/Supplements section of all places.


1) Which island(s) are you going to visit?

2) How on earth did you understand anything she said (I always found folks from Maui and the Big Island to have the strongest accents)?

3) Yeah, its drier:(

I thought people from Arizona were nuts when I first moved here. With the temperature above 100 degrees, they'd have the nerve to ask things like "Oh my gawd! How could you put up with, like, so much humidity?"


  1. I'll be going to Oahu

  2. She really didn't have much of an accent, just subtle differences every so often (you know like how Canadians say oot instead of out. ex) "Have your Surge post workoot."

  3. Humidity kills me. I'd rather deal with 105 degree dry than 80 with humidity. But I won't be frownin over there!

(love the valley talk)


So true. It's so humid here. Right now it's around 78 degrees and a steambath. The 98 degree and drier Kentucky weather was much more bearable. I'm impressed you guys can cook much better than I can! I will definitely try both recipes, have the ingredients for both and will make meals with them! Thank you for the information!!


Nice haole boy! But do you know how to cook rice ;p ????????


OF COURSE! Just measure out the rice, the water, and press start! :slightly_smiling:

There does seem to be an art in cooking rice, maybe you can enlighten me? Usually I save the rice consumption for after workout sushi. Mmnnn omg.....


Being that I'm half Korean and rice has been a staple for me since I was a toddler, here are some basic rules:

Get a rice cooker. Follow the directions. If you want stovetop cooking advice, you'll have to get more specific because it depends on the kind of rice you're cooking (long/medium/short grain, brown/white).


Well, as far as stovetop goes I'd like to know about all of them. But if I cook rice its usually with long grain, as I've heard the GI is lower.