High-Protein Garlic Butter Chicken with Rice (45g Protein Meal)

Garlic Butter Chicken – Ingredients (Serves 1)

• 200g chicken breast
• 1 cup cooked white rice (150–180g)
• 1 cup broccoli (steamed)
• 1 tbsp butter
• 2 cloves garlic (minced)
• 1 tbsp olive oil
• Salt & pepper (to taste)
• Optional: paprika, oregano

Garlic Butter Chicken – Instructions

1. Prepare the chicken
   Season the chicken breast with salt, pepper, and paprika.
2. Cook the chicken
   Heat olive oil in a pan over medium heat. Cook chicken for 5–7 minutes per side until fully cooked.
3. Make garlic butter sauce
   Lower heat, add butter and garlic. Spoon the melted garlic butter over the chicken for 1–2 minutes.
4. Prepare sides
   Steam broccoli and cook rice (if not already prepared).
5. Serve
   Plate the chicken with rice and broccoli. Pour extra garlic butter on top.

Garlic Butter Chicken – Nutrition (Approx.)

• Calories: ~600 kcal
• Protein: ~45g
• Carbs: ~55g
• Fats: ~20g

Tips

• GERD-friendly: Reduce garlic and butter, use more olive oil
• Meal prep: Make 3–4 portions and store for 2–3 days
• Budget tip: Replace broccoli with cabbage or carrots