There’s no reason to eat bland meal preps! Taking chicken & rice to the next level! Incredibly simple & easy to make, packed with flavour and with great macros🤌🏽
Macros Per Serving (5 Total)
592 Calories | 48g Protein | 53g Carbs | 20g Fat
Ingredients (5 Servings)
Crispy Garlic Chicken
– 1000g Boneless Skinless Chicken Thighs
– 2 Tsp Black Pepper
– 1.5 Tsp Chilli Flakes
– 2 Tsp Garlic Powder
– 2 Tsp Onion Powder
– 25g Dark Soy Sauce
– 25g Light Soy Sauce
– 2 Tsp Olive Oil (optional)
– 20g Reduced Fat Butter for cooking
– 1 Tbsp Fresh Parsley finely chopped
Onion Butter Fried Rice
– 280g Uncooked White Rice, cook this to have 620g cooked weight or preferably use cold leftover cooked rice
– 30g Reduced Fat Butter
– 150g White Onion finely chopped
– 100g Spring Onion white part chopped
– 100g Carrots chopped
– Extra Seasoning: 1 Tsp each Black Pepper, Onion Powder, Parsley
– 20g Dark Soy Sauce (add more if needed)
– 20g Light Soy Sauce
– 40g Oyster Sauce
– Big Handful Chopped Spring Onion
Garlic Yum Yum Sauce (enough for 8+ meals)
– 150g Light Mayo
– 75g Reduced Sugar Ketchup
– 75g Sriracha
– 1 Tsp Minced Garlic
– 1/2 Tsp Ginger Powder
– 1 Tbsp Rice Vinegar
– Dash of Milk or water for desired consistency
Garnish
– Fresh Parsley chopped
– Chilli & Garlic grinder mix
– Sesame Seeds
