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High-Protein Chicken Fried Rice Meal Prep Bowls
Danie główne

High-Protein Chicken Fried Rice Meal Prep Bowls

40 minPorcje: 3Nutri-Score B€€
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Składniki

3 osoby
  • minute rice (about 3/4 cup dry, cooked)Produkty zbożowe135 g
  • cauliflower rice (one whole package)Warzywa i owoce340 g
  • cooking spray oilSpiżarnia5 ml
  • light yum yum sauce (3 tbsp, plus extra for drizzling)Spiżarnia45 ml
  • teriyaki sauce (3 tbsp)Spiżarnia45 ml
  • soy sauce (2 tbsp)Spiżarnia30 ml
  • garlic (1/2 tsp, minced)Warzywa i owoce1 g
  • ginger (1/2 tsp, grated)Warzywa i owoce1 g
  • black pepper (1/2 tsp)Przyprawy1 g
  • mixed vegetables (optional)Warzywa i owoce150 g
  • chicken tenderloins (2 pieces (4 oz) per bowl)Mięso340 g

na porcję

Wartości odżywcze

415kcal

Węglowodany
43 g
Białko
33 g
Tłuszcz
12 g
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Przybory

  • Patelnia
  • Piekarnik
  • Miska
  • meal prep containers ×3

krok po kroku

Przygotowanie

  1. Cook the rice

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

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

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

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