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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

Enjoy,

Mark.

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2. Easy Low Carb Chicken Fried Rice Recipe
3. Breaded Chicken Recipe – Almond & Parmesan
4. At Last! A Delicious & Easy “Muscle” Dessert
5. How To Cut Up A Chicken Easily