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A quick, easy, and delicious chicken dish served with parmesan cheese and other herbs and spices could give you a welcome protein hit - and all for just 319 calories. Created by the Fast 800

team - the lifestyle plan inspired by the late Dr Michael Mosley - it takes just 10 minutes to prepare and another 15 to cook. As well as containing just 319 calories - which is less than

16 per cent of a woman's recommended 2000 calories a day, or under 13 per cent of a man's 2500 - it also has 47.5g of protein. The Recommended Dietary Allowance (RDA) for protein

is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. With an average British woman weighing 72.1kg (11st 3lbs), that means each serving has more than 82 per cent of

the 57.68g RDA of protein needed. "We all know how important protein is - and it’s always good to have some protein-forward recipes up your sleeve that make it easy (and delicious!!) to

meet your daily protein needs.," the recipe states.⁠ "This scrumptious Parmesan Crumbed Baked Chicken is on the table in under 30 minutes and delivers 47.5g of protein at only 319

calories per serving. What’s not to love?" >  HOW TO COOK You will need 300g of skinless chicken breast, 80g of grated parmesan cheese, 1tsp of dried oregano, 1tsp of ground

paprika, and 1tsp of white pepper. Start by preheating your oven to 180C/200C/400F/Gas mark 6. Lightly pound the chicken to make the breast an even thickness all over. Place onto a lined

baking tray. Then combine the parmesan, oregano, paprika and pepper into a bowl. Generously sprinkle over the chicken. Bake for 15 minutes - or until cheese is browning and the chicken is

cooked throughout. It can then be enjoyed with a fresh serving of steamed greens, or other vegetables of your choice. WHY IS IT GOOD FOR ME? As well as tasting great and being packed with

protein, chicken breast is lean, easy to cook, and relatively cheap. It is a key protein in the Mediterranean diet, which is associated with long and healthy living. It is also full of

nutrients. According to the USDA, one 3-ounce (85-gram) portion of skinless cooked chicken breast contains 128 calories, 3g of fat (1g of which is saturated), 4g of calcium, and 44mg of

sodium. It has no carbohydrate, dietary fibre, or sugar. It also has plenty of choline, vitamin B12, thiamin, vitamin B6, zinc and pantothenic acid (vitamin B5). Its low saturated fat levels

also make it healthier than processed or red meats. Reducing saturated fat levels and replacing red meats with lean poultry can reduce the risk of type-2 diabetes as well. But be warned,

keeping the skin on adds more fat and calories to your meal. WHY IS PROTEIN IMPORTANT? Protein is a vital nutrient that our body uses to repair cells. The human body can’t store protein and

will excrete any excess, so the most effective way of meeting your daily protein requirement is to eat small amounts at every meal. A 2021 meta-analysis published in Nutrients found that

people who up their protein levels manage to lose weight more easily. That is because it helps us feel fuller for longer, making it a useful weapon in the battle against weight loss. Other

sources of protein include fish, eggs, beans, lentils and chickpeas, tofu, and nuts and seeds. A serving of milk, yoghurt, or cheese also has protein in it. Requirements for children,

teenagers, and young adults also change as they grow older.