• 200g Chicken Breast Chicken Breast, skinless, grilled
• 270g pasta Pasta, wholewheat, boiled
• 80g asparagus Asparagus
• 80g tenderstem broccoli Tenderstem Broccoli, steamed
• 20g lemon juice Lemon Juice
• 5g olive oil Olive Oil
• 6g garlic Garlic
• fresh parsley, thyme & black pepper
• 10g butter Butter
• 5g olive oil Olive Oil
• lemon wedge

1. 1

   Prep everything first: wash and trim the asparagus and tenderstem, then measure out the sauce ingredients.

2. 2

   Cook the wholewheat pasta in salted boiling water for 10-12 minutes until al dente; save a splash of pasta water.

3. 3

   Season the chicken breast, butterfly it so it cooks evenly, then grill or pan-sear over medium-high heat for 5-6 minutes per side until the juices run clear (75°C in the thickest part).

4. 4

   Toss the protein in lemon juice, olive oil, garlic and herbs before cooking, and squeeze over more lemon to finish.

5. 5

   Meanwhile, steam or stir-fry the asparagus and tenderstem for 3-5 minutes until just tender with a little bite.

6. 6

   Build the plate: wholewheat pasta first, then the veg and chicken breast, spooning over any remaining sauce. Finish with the lemon wedge.

7. 7

   Bulking upgrade: add the butter, olive oil for extra energy-dense calories.

Tap ingredients and steps to tick them off as you cook.