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High-Protein Chicken Fried Rice Meal Prep Bowls
Hoofdgerecht

High-Protein Chicken Fried Rice Meal Prep Bowls

40 minVoor 3Nutri-Score B€€
van @makayla_thomas_fit98 imports0 keer gekookt
Recept aanpassen

wat je nodig hebt

Ingrediënten

3 personen
  • minute rice (about 3/4 cup dry, cooked)Granen135 g
  • cauliflower rice (one whole package)Groente en fruit340 g
  • cooking spray oilVoorraadkast5 ml
  • light yum yum sauce (3 tbsp, plus extra for drizzling)Voorraadkast45 ml
  • teriyaki sauce (3 tbsp)Voorraadkast45 ml
  • soy sauce (2 tbsp)Voorraadkast30 ml
  • garlic (1/2 tsp, minced)Groente en fruit1 g
  • ginger (1/2 tsp, grated)Groente en fruit1 g
  • black pepper (1/2 tsp)Kruiden en specerijen1 g
  • mixed vegetables (optional)Groente en fruit150 g
  • chicken tenderloins (2 pieces (4 oz) per bowl)Vlees340 g

per portie

Voedingswaarden

415kcal

Koolhydraten
43 g
Eiwitten
33 g
Vetten
12 g
Keukengerei aanpassen

wat je gebruikt

Keukengerei

  • Koekenpan
  • Oven
  • Mengkom
  • meal prep containers ×3

stap voor stap

Bereiding

  1. Cook the rice

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

  2. Bake the chicken

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

  3. Make the sauce

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

  5. Combine with sauce

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