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High-Protein Chicken Fried Rice Meal Prep Bowls
Plat

High-Protein Chicken Fried Rice Meal Prep Bowls

40 minPour 3Nutri-Score B€€
Adapter cette recette

ce qu’il vous faut

Ingrédients

3 personnes
  • minute rice (about 3/4 cup dry, cooked)Céréales135 g
  • cauliflower rice (one whole package)Fruits et légumes340 g
  • cooking spray oilÉpicerie5 ml
  • light yum yum sauce (3 tbsp, plus extra for drizzling)Épicerie45 ml
  • teriyaki sauce (3 tbsp)Épicerie45 ml
  • soy sauce (2 tbsp)Épicerie30 ml
  • garlic (1/2 tsp, minced)Fruits et légumes1 g
  • ginger (1/2 tsp, grated)Fruits et légumes1 g
  • black pepper (1/2 tsp)Épices1 g
  • mixed vegetables (optional)Fruits et légumes150 g
  • chicken tenderloins (2 pieces (4 oz) per bowl)Viandes340 g

par portion

Nutrition

415kcal

Glucides
43 g
Protéines
33 g
Lipides
12 g
Adapter les ustensiles

ce que vous utiliserez

Ustensiles

  • Poêle
  • Four
  • Saladier
  • meal prep containers ×3

pas à pas

Préparation

  1. Cook the rice

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

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

    • Combine the yum yum sauce, teriyaki sauce, soy sauce, garlic, ginger and pepper in a bowl.
    • Whisk until smooth.
    Étape 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.
    Étape 4
  5. Combine with sauce

    • Pour the sauce over the rice mixture.
    • Stir well so everything is evenly coated.
    Étape 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.
    Étape 6