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High-Protein Chicken Fried Rice Meal Prep Bowls
Hauptgericht

High-Protein Chicken Fried Rice Meal Prep Bowls

40 Min.Für 3Nutri-Score B€€
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was Sie brauchen

Zutaten

3 Personen
  • minute rice (about 3/4 cup dry, cooked)Getreide135 g
  • cauliflower rice (one whole package)Obst & Gemüse340 g
  • cooking spray oilVorräte5 ml
  • light yum yum sauce (3 tbsp, plus extra for drizzling)Vorräte45 ml
  • teriyaki sauce (3 tbsp)Vorräte45 ml
  • soy sauce (2 tbsp)Vorräte30 ml
  • garlic (1/2 tsp, minced)Obst & Gemüse1 g
  • ginger (1/2 tsp, grated)Obst & Gemüse1 g
  • black pepper (1/2 tsp)Gewürze1 g
  • mixed vegetables (optional)Obst & Gemüse150 g
  • chicken tenderloins (2 pieces (4 oz) per bowl)Fleisch340 g

pro Portion

Nährwerte

415kcal

Kohlenhydrate
43 g
Eiweiß
33 g
Fett
12 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • Bratpfanne
  • Backofen
  • Rührschüssel
  • meal prep containers ×3

Schritt für Schritt

Zubereitung

  1. Cook the rice

    • Cook the minute rice according to the package directions (it expands as it cooks).
    • Let it cool slightly.
    Schritt 1
  2. Bake the chicken

    • Season the chicken tenderloins lightly.
    • Bake at 200 °C (400 °F) for 5 min per side, until cooked through.
    Schritt 2
  3. Make the sauce

    • Combine the yum yum sauce, teriyaki sauce, soy sauce, garlic, ginger and pepper in a bowl.
    • Whisk until smooth.
    Schritt 3
  4. Fry the rice mixture

    • Get the skillet hot and mist with oil.
    • Add the cauliflower rice and cooked rice and mix together.
    • Add the mixed vegetables if using and cook until heated through.
    Schritt 4
  5. Combine with sauce

    • Pour the sauce over the rice mixture.
    • Stir well so everything is evenly coated.
    Schritt 5
  6. Assemble the bowls

    • Divide the rice mixture evenly among the bowls.
    • Top each bowl with the chicken tenderloins and mix in.
    • Finish with a final drizzle of yum yum sauce.
    Schritt 6