High Protein Crispy Garlic Chicken Fried Rice

• 份量: Ingredients (5 Servings

配料

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

Crispy Garlic Chicken

1000g Boneless Skinless Chicken Thighs

2 Tsp Black Pepper

1 ½ 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

2-3 Whole Eggs

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

ENJOY!