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Simple, cheap stir fry / fried rice


Cr33g

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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. :)

 

  • Like 1
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Looks great! I'm always looking for a good/new stir-fry recipe! I'll be checking this out! Thanks! 

“The world bursts at the seams with people ready to tell you you're not good enough. On occasion, some may be correct. But do not do their work for them. Seek any job; ask anyone out; pursue any goal. Don't take it personally when they say 'no' — they may not be smart enough to say 'yes.” - Keith Olbermann

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