thecosmonaut
onlyfans
Hello fellow Cosmonauts! Wanted to drop this before the end ..
🕑 Added 2021-12-25 21:35:21 +0000 UTC Hello fellow Cosmonauts! Wanted to drop this before the end of year! Here are 6 healthy recipes to promote muscle growth and a healthy lifestyle! Adjust based on your calorie set and current body weight! (Message me for help in doing this if you do not know how to do.) If you are cutting, it is easier to pair a main meal option with a side option. **Baked Chicken Parmesan** (Main Entree) For the Chicken: 2½ lbs. boneless skinless chicken breasts 2 tbsp. unsalted butter For the Breading: ½ cup of oatmeal 1 tbsp. garlic powder 1 tbsp. oregano ½ cup shredded Italian 5 cheese or parmesan salt and pepper For the Sauce: 1 tbsp. olive oil 1½ tsp. red pepper flake 2 garlic cloves minced 16oz. can no salt added tomato sauce 1 tsp. oregano salt and pepper Directions: Preheat oven to 450°F. First you’re going to want to trim the fat off the chicken and I also pounded them out to make them about 1/2in thick. (This will help them cook more evenly) Combine all the breading ingredients into a food processor and pulse until fine and well combined. Set to the side. To make the sauce you’re going to add the oil, garlic, red pepper flake, and oregano to a saucepan and turn on heat to about medium. Sauté for about 45 seconds (you don’t want to burn the garlic) and then add the tomato sauce stir to combine. Turn down heat to low; you just want to heat up the sauce not to boil it. Meanwhile you want to melt the butter in the microwave for about 10 seconds. Line a baking sheet with foil and spray with cooking spray. You will now set up an assembly line starting with the plate of chicken, butter, breading, and then your baking sheet. So you will brush a little bit of butter on each side of the chicken and then dip into the breading mixture and press it on each side and place on baking sheet. Repeat with remaining chicken. Spray top of chicken with cooking spray and place in oven for about 15-20 min depending on the thickness. Take out of oven and flip over, put back in oven for another 5 minutes. Once that is done you will take it out and spread a tbsp. of the sauce on top of each piece of chicken and follow with another tbsp. of cheese. Pop it back in the oven for another 5 minutes. **Nutritional Information:** Calories: 217 Fat: 9 g Carbs: 9 g Protein: 26 g Serving Size: 1 piece of chicken Makes approximately 7 servings
