A Best Bet Diet classic from a long-term member of the BBD Recipe Group.

1. Chicken and Broccoli
from Trish Appelbe, in New Zealand.

2. Ingredients (Serves 4):
 2 whole chicken breasts(400g)
 1 large head(300g) broccoli
 1 tsp(6g) salt
 2 tsp(12g) sherry
 2 tsp cornflour
 1 cup(250ml) good chicken stock
 1 tbsp(14g) olive oil
 2 tbsp(12g) grated fresh ginger to taste
 1/2 cup(70g) cashew nuts or blanched almonds
 Crisp Fried Rice noodles or Rice Pasta

3. Method:
1. Cook noodles or pasta.
2. Skin the chicken, cut into pieces.
3. Wash broccoli and break into small stalks.
4. Combine salt, browning, and sherry in a
bowl, mix well.
5. Heat oil in wok, add ginger, stir fry 1 minute.
6. Add chicken, stir fry 1 minute.
7. Add sauce mixture and broccoli, bring to boil,
stirring, reduce heat, cover and simmer 3-4
minutes, adding more stock if necessary.
8. Add nuts, serve on noodles or pasta.

4. Chicken and Broccoli
BBD TASTE TRACK PROFILE
Start Morning Afternoon Evening Targets/Contains
CALORIES(kcals) 354 2000 OATS
TOTAL SATURATED FAT(g) 3 18 CORN
MONO UNSATURATED FAT(g) 8 40 RICE
NON-GLA OMEGA 6 FAT(g) 2 14 GRAIN
OMEGA 3(ALA) FAT(mg) 164 3000 LECTIN
OMEGA 3(EPA+DHA) FAT(mg) 5000 TOMATO
PROTEIN(g) 38 150 N'SHADE
TOTAL CARBS(g) 15 230 EGG
GLYCEMIC LOAD(GL) 7 100 EGG WH
FIBRE(g) 3 28 SUGAR
SALT(mg) 1954 6000 YEAST
BBD INFO...
Trish’s classic recipe is high in protein and satiety, due to the low fat breast of chicken and, further, the use of
olive oil has ensured a favourable fat profile. Calories generally keeping pace, so weight loss & hunger pangs
both being addressed. GL at rear, so fatigue avoided thus far. Need to increase omega 3, fibre & total carbs
without raising GL excessively. Use of cornflour as thickener has raised Risk by 3%(Corn, Grain, Lectin).
06/13/12 4

5. Method:

6. Chicken and Broccoli
BBD TASTE TRACK PROFILE
Start Morning Afternoon Evening Targets/Contains
CALORIES(kcals) 584 2000 OATS
TOTAL SATURATED FAT(g) 4 18 CORN
MONO UNSATURATED FAT(g) 9 40 RICE
NON-GLA OMEGA 6 FAT(g) 4 14 GRAIN
OMEGA 3(ALA) FAT(mg) 1168 3000 LECTIN
OMEGA 3(EPA+DHA) FAT(mg) 1356 5000 TOMATO
PROTEIN(g) 42 150 N'SHADE
TOTAL CARBS(g) 57 230 EGG
GLYCEMIC LOAD(GL) 22 100 EGG WH
FIBRE(g) 5 28 SUGAR
SALT(mg) 1971 6000 YEAST
KCALS OMEGA 3 TOTAL RISK = 13%
FAT 32% PRTN 29% CARBS 38% ALA 46% EPA 53% DHA 1% MONO-SAT FAT 2.0 SAT-OMEGA 3 FAT 1.7
SUGAR 8% STARCH 27% GRAINS 16% OMEGA 6-3 FAT 1.4 PRTN-CARBS 0.7
RISK 3% RISK 2% RISK 3% PRAL 13 ACID pH BASE OMEGA 9-6 FAT 2.5 RISK 2%
06/13/12 6

7. Chicken and Broccoli
BBD TASTE TRACK PROFILE
Start Morning Afternoon Evening Targets/Contains
CALORIES(kcals) 664 2000 OATS
TOTAL SATURATED FAT(g) 6 18 CORN
MONO UNSATURATED FAT(g) 13 40 RICE
NON-GLA OMEGA 6 FAT(g) 4 14 GRAIN
OMEGA 3(ALA) FAT(mg) 890 3000 LECTIN
OMEGA 3(EPA+DHA) FAT(mg) 1326 5000 TOMATO
PROTEIN(g) 43 150 N'SHADE
TOTAL CARBS(g) 68 230 EGG
GLYCEMIC LOAD(GL) 27 100 EGG WH
FIBRE(g) 8 28 SUGAR
SALT(mg) 1653 6000 YEAST
KCALS OMEGA 3 RISK = 3%
FAT 36% PRTN 25% CARBS 39% MONO-SAT FAT 2.1 SAT-OMEGA 3 FAT 2.8
ALA 40% EPA 60% DHA 0%
SUGAR 18% STARCH 17% GRAINS 0% OMEGA 6-3 FAT 1.8 PRTN-CARBS 0.6