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Hi everyone. When ever I'm dieting for weight loss, this is the meal I love to cook for lunch. Please bear in mind, the actual quantity of each ingredient will vary from person to person, depending on their size and their health goals. For the sake of simplicity, I will use the measurements / macro-nutrients that I typically use. Ingredients: 350g of chicken breast; 150g of mixed, fresh vegetables (I like to use white onion, white mushroom, red capsicum, baby spinach and spring onion); 80g of pre-cooked rice (doesn't matter what type of rice); Some extra virgin olive oil; A few drops of sesame oil; Salt (preferably pink Himalayan salt); Pepper (preferably black cracked pepper); Onion powder; Garlic pepper steak seasoning. Macro-Nutrients (estimation, based off above measurements/quantity, excluding cooking oils): Protein: 85 Carbohydrates: 44 Fats: 15 Calories: 642 Tools: A cutting board; A fry pan or wok; A stove top; Knife for chicken; Knife for veggies; A bowl for your cut veggies; A bowl for your chopped chicken; A bowl for your pre-cooked rice; Paper towel; Spatula. So... 1. Start by cutting up your veggies. Use whatever fresh vegetables you like. For me personally, as mentioned above, I love to use white onion, white mushroom, red capsicum, baby spinach and spring onion. Put your cut veggies aside into its own bowl. 2. Take your chicken breast and rinse under cool tap water. Use your paper towel to gently pad-dry the chicken breast. 3. With your knife and cutting board, cut the chicken breast up into small, bite sized chunks, about an inch or so in size each, like cubes. Put the chunks of chicken breast into its own bowl. 4. Take all your seasonings and apply as much as you want/need onto your cut up chicken, one by one, e.g. salt, pepper, onion powder etc. Once all seasons have been applied, use your hands (clean/wash your hands before) to mix the seasoning in with the chicken. Apply another dose of all seasonings to chicken. 5. Put your fry pan / wok on the stove. Pour some extra olive oil into pan, along with a few drops of sesame oil. Turn the heat up to high, to allow the pan to heat up quicker. 6. Once the pan is hot (you should be able to feel the heat off the surface if you put your hand near it), pour your vegetables into the pan. Use the spatula to continuously stir and move the veggies. I like to cook the veggies long enough until the baby spinach malts and the mushrooms become soft. 7. Once the veggies are cooked to your liking, pour the chopped and seasoned chicken breast pieces into the pan. Use the spatula to ensure that the chicken is constantly moving while on the pan / wok. 8. Cook the chicken long enough until you start to see some brown some of the chicken pieces. A good idea is to take out the largest chicken piece you can see and cut it open. If it's white and no pink, it should all be done. 9. Drop the heat down from high, to a medium low. Add your pre-cooked rice into the pan. Use the spatula to continuously stir and move all the contents in the pan. Cook for about 2 minutes. 10. Turn stove off, carefully remove contents of pan and into a bowl, or onto a plate of your choosing. Food's up! Enjoy.
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This is a recipe i posted last week on my challenge and i got a few requests to translate it. So i decided to post it here to share with you all!! Chicken in a Delicious Jacket Above: my first time making it with my Dutch cook book. (This amount of chicken is for 6 persons, but i was very hungry haha) - Ingredients - Preparation - Changes/Tips For 2 persons. Ingredients: A pinch of Sea Salt & Peper 1/2 teaspoon paprika powder 1/2 teaspoon Onion powder 1/2 teaspoon Garlic powder 1/2 teaspoon Italian herbs A pinch of Chili powder 2 teaspoons Coconut Sugar 2 Chicken fillets, in roughly 6 thick slices 12 bacon strips Broccoli, in roses 1 teaspoon of Ghee Preparation: Mix salt, peper, paprika powder, onion powder, garlic powder & italian herbs in a bowl and sprinkle this over the chicken slices; Wrap every chicken slice with 2 bacon strips & possible fix in place with sticks if necessary; Mix coconut sugar with chili powder and roll the chicken/bacon package through it (press lightly so it sticks); Heat Ghee in a frying pan and cook the chicken until its crispy and cooked. In the meantime cook or steam some broccoli. This chicken is both cold and hot very tasty with the broccoli. Changes/Tips: I dont have measuring cups/spoons so i layed them all on my cutting bord and just sprinkled them all a little bit on both sides I couldnt get any Ghee (some sort of oil) so i used olive oil. Its best to keep the sticks through the bacon and chicken while cooking the chicken, which only takes a few minutes. If you cook the broccoli in boiling water its best to start boiling when you are preparing the chicken, saves a few minutes and you can serve it at exactly the same time. Hope you all enjoy it. If you have any questions please don't hesitate to ask them. If you tried them out please leave a "review" because i'm interested to know what you think of them.
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So I have been eating a modified easiest chicken ever recipe, a cup of brown rice, and a cup of broccoli. I don't get bored of food, so I just eat that a lot. I noticed my calories were really low, so I started eating 2 chicken breasts per meal instead of one. My calories are still low but a healthy low. But today I was talking to my friend who lifts weights and is trying to bulk and he said he only eats 2.5 to 3 breasts a day. I'm eating 4. Is this too much? Or is my diet fine?
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I got bored and decided to figure out the real price of chicken (dollars, not ethics). Feel free to check my math nerds!
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