Step 2 – Eat more meals divided in smaller portions. Your meal must be balanced with protein and complex carbs. Eat baked chicken breast with steamed broccoli and quinoa. Portion your meal every two to three hours, starting with breakfast.
Use your food processor to chop carrots, onions, garlic, peppers and herbs and combine with canned tomatoes. Simmer for 30 minutes then fold in steamed broccoli. Serve over whole wheat pasta. The sauce can be made in bulk and frozen for a quick and healthy meal option.
Sprinkle with the salt and black pepper. Coat chicken with the flour. In a large skillet, over medium heat, melt 3 tablespoons of the butter. Place chicken in the skillet and cook about 5 minutes or until golden brown, turning once during the cooking time. Remove chicken from the skillet and keep warm. Add remaining butter to the skillet; add the mushrooms and garlic to the skillet and cook until tender. Return the chicken to the pan and add the wine OR chicken broth and the lemon juice. Simmer approximately ten minutes, stirring occasionally until sauce is slightly thickened. Place chicken on serving platter and sprinkle with chopped parsley.
Place chicken between 2 pieces of plastic wrap and pound chicken to 1/2-inch thickness.