Tuscan Chicken Recipe


Tuscan Chicken: Slow Cooker

Do you want an easy to make, slow cooker chicken breast recipe that meets all the requirements of a healthy bodybuilding meal?  Maybe on that when you eat the chicken literally flakes apart with eat mouthwatering bite?  If the answer is YES!  Save me from yet another boiled, tasteless, dry chicken meal, then Tuscan Chicken is the answer.

I started making this at 10:34am.  It took about 15 minutes TOTAL to prep and get it into the Slow Cooker (Crock Pot).  After that, I set it to Low per the instructions and headed to the gym.

6.5 hours late, dinner was ready.  Best of all?  I didn’t really have to plan dinner.  It was ready I needed my next meal and I could smell the Tuscan Chicken cooking the entire time.  Seriously, it smelled really awesome!

First Impressions:

Chicken literally flaked off with each fork bite.  The tomatoes added a good flavor, the juices kept the chicken moist.  It was HOT (not spicy) but cooked thru.  I paired this with a Schild Estate Barbossa 2008 Shiraz.  Sorry but I am a red wine fan.  I’m still savoring the experience.  Yes folks, it was that good.

If you don’t have a slow cooker or a Crock Pot or a setting on your oven… get one.  They aren’t that expensive and I’ve come to find that having dinner ready is one less meal to prepare and it’s extremely.. let me say EXTREMELY nice to have a moist, tender, fully cooked chicken breast FLAKE off with eat bite.  Not to mention it packs a serious bodybuilding dosage of muscle building goodness.

5 stars out of 5.  Yes I will make this again.

Tuscan Chicken:

Makes 4 Servings


• 4 boneless, skinless chicken breasts (4oz each)
• 2 tablespoons olive oil
• ¼ cup chopped onion
• ½ red bell pepper, cut into strips
• ½ green bell pepper, cut into strips
• ½ can (8ox or 220g) black beans, drained
• 1 tomato, diced
• ¼ cup low-sodium chicken broth
• 1 tablespoon apple cider vinegar
• ½ teaspoon dried oregano
• 1 clove garlic, crushed
• Salt and pepper

Notes: I used a Leek as I dislike onions.  Even for those who do not like the taste or the thought of onions, using a Leek worked out perfectly.  I used 2 organic Roma tomatoes, diced.  While a friend suggested using diced tomatoes from the can, that would increase the sodium.  I loved the taste of fresh, organic Roma tomatoes.  2 of them filled the crock pot nicely.  3 would have been possible.  Do not use a Beefsteak tomato.  Not enough authentic flavor.  I trimmed ALL the fat off the chicken breasts.


1. Put the onion, peppers, and beans in a slow cooker.
2. Place the chicken on top of the vegetables and beans.
3. In a bowl, stir together the olive oil, tomatoes, broth, vinegar, oregano, garlic, a bit of salt and pepper.
4. Pour the mixture over the chicken.
5. Cover the slow cooker, set it to low.
6. Let it cook for 6 to 7 hours.

Quick Tip:
6.5 hours worked 100%.  Any longer and it might be dry.  Any shorter and it wouldn’t have been so flaky.

Nutritional Facts:

(Per Serving)
• Calories: 295
• Protein: 33g
• Carbohydrates: 25g
• Fat: 7g

- Marc David

What to Do Next:

The Metabolic Cooking features various recipes like red meats, smoothies, vegetarian, chicken and fish, snacks, pork, breakfast and sides.  You will become a chef in no time, and will keep your family and friends healthy along the way.

Grab the free report listed below which will help you decide the Metabolic Cooking is right for you.  Just click on the image and get the report.

7 Cooking Tips to Burn Fat Faster

Mustard Roasted Chicken


Mustard Roasted Chicken from Anabolic Cooking

What you are looking in the photo above is called Mustard Roasted Chicken from a book called Anabolic Cooking.  It’s prepared and ready to go into the oven!

Frankly, the Anabolic Cooking book I mention may not be for everyone.

For example, if you are a head chef at a restaurant and you already make extensive food dishes, these recipes might give you a chuckle.  But if you are like most of us “kitchen-phobic” bodybuilders or just the 90% of the population that might want to eat healthier but simply is scared off by the word cooking… or has no idea where to start… or hates the idea …

Then the Anabolic Cooking book might be just what you need.   For starters, here’s another fantastic easy bake chicken recipe.   For years I had two types of chicken that I would make for my bodybuilding meals:

* plain chicken

* lemon pepper chicken

Fact is, I didn’t know how to cook, I wasn’t interested in spending hours in the kitchen making elaborate meals and I thought it was nearly impossible to really taste up chicken without screwing up my macro-nutrient ratios.

Until I discovered that cooking chicken in a variety of ways can be simple, healthy and tasty.  The mustard roasted chicken recipe will soon become a favorite I am sure of it.

This takes little time to prepare, it cooks quickly, tastes delicious, keeps the chicken moist AND you can make a big batch of it and use it during the week for your protein needs.

Here is how you make the easy baked chicken recipe called Mustard Chicken from the Anabolic Cooking book by Dave Ruel.


  • 4 skinless chicken breasts (6oz each)
  • 1/4 cup Dijon mustard
  • 1 tbsp fresh parsley, chopped
  • 1/2 teaspoon paprika

Marc’s Notes: I used dried parsley for even quicker preparation or if you don’t have any fresh parsley at the time.  Dried will make it less of a fresh parsley taste but it gets the job done.


  1. Preheat oven to 425 degrees F
  2. Combine mustard and parsley in a bowl
  3. Arrange chicken breasts, skin side up, in a shallow baking pan
  4. Brush with mustard mixture.
  5. Sprinkle with paprika
  6. Bake 30 minutes or until cooked

Marc’s Notes: Depending on your oven, the cooking times may vary.  I’ve found that 350 degrees F for 30 minutes is more than enough.  I use a baking sheet and place tin foil along the bottom as you see in the photo above.  Try it both ways and see what you like.

Nutritional Facts:

(per serving; makes 4 servings)

Calories: 204g
Protein: 41g
Carbohydrates: 0g
Fat: 4g

The finished product:

Easy Oven Baked Chicken Recipe

Cooking doesn’t have to be difficult or to time consuming.  You can prep a meal like this and have it cooked and stored in 45 minutes or less.  Depending on how much chicken you make, you’ll have enough protein for every meal of the day.

Try this easy baked chicken recipe and let me know your comments below.

- Marc David

When To Eat That Frozen Chicken Breasts


This group from the Univ. of Arkansas looked at the impact of freezing on the tenderness, water-holding capacity, and color of broiler breast fillets for up to 8 months.

Their conclusion: The results suggest that for optimal tenderness, frozen broiler breast fillets are best consumed within 2 months of freezing.

Because I am a big fan of frozen chicken fillets, this is valuable to know.  Personally my experience has been that frozen chicken fillets beyond 2 months are still okay but the taste is not that great and the tenderness makes it almost unbearable.

Photo of a the cute chicken by Wen Rou. Used under a Creative Commons license.