CALORIES / MACRONUTRIENTS PER SERVING
| Calories | Protein | Fat | Carb |
| 443 | 25g | 15g | 38g |
INGREDIENTS
Serves 4
8 skinless chicken thighs
Sea salt and black pepper
8 bay leaves
3 sprigs fresh rosemary
3 cloves of garlic (1 crushed, 2 sliced)
Half a bottle of chianti
Olive oil
6 anchovy fillets
Handful of green or black olives
2 x 400g tins of plum tomatoes
Brown rice to serve
METHOD
Season the chicken with salt and pepper, add crushed garlic, rosemary, bay leaves and cover with the wine. Leave to marinate overnight or at least for an hour.
Preheat your oven to gas mark 4/180 degrees. On the hob heat the sliced garlic until golden in a pan that is big enough for all the ingredients and can also go in the oven. Add the anchovy’s, olives, tomatoes (broken up), chicken thighs and the marinade. Bring the mix to the boil and then remove from the heat, cover and place in the oven for 1.5 hours. Skim off any oil that’s collected on top and remove the rosemary sprigs and bay leaves. Stir and enjoy! Serve with brown rice, salad or cannellini beans.
These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.
FAT LOSS / SCULPT
| Meals before 5pm | Meals after 5pm | |
| Ectomorph | Yes | Yes |
| Ecto-Mesomorph | Yes | Yes |
| Mesomorph | Yes | Remove carb |
| Meso-Endomorph | Yes | Remove carb |
| Endomorph | Yes | Remove carb |
MUSCLE GAIN
| Meals before 5pm | Meals after 5pm | |
| Ectomorph | Yes | Yes |
| Ecto-Mesomorph | Yes | Yes |
| Mesomorph | Yes | Yes |
| Meso-Endomorph | Yes | Yes |
| Endomorph | Yes | Yes |