A little meal I cooked up last night and it has seriously good macro/micro nutrient levels to support your muscle growth and recovery after a tough day at the gym.
Protein - 47g
Carbs - 39g
Fats - 9g
It's reasonably easy to make. First you need to collect the ingredients from the list below. Then slice the red pepper into reasonably large slices and chop the brocolli in half or quarters down the center depending on its size. Now weight out 150g of chicken per person and warm up your wok before you add the chicken. Now weight out 75-100g of brown wholemeal rice per person. (note nutritional values are estimated on 75g of rice). Then add the rice to a suitable pot and cover in boiling water, abd allow to boil for 20-25 minutes depending on the brand. Whilst the rice boils you need to add the chicken to the wok and cook until the chicken has turned white all over. Once white, lower the heat under the wok and grate 1/3 of a ginger root per person into a small dish. Once the ginger is grated add the veg to the wok and increase the heat stiring well. After about 5 minutes you need to add the ginger and a table spoon of soy sauce and mix it in well with the veg and chicken, decrease the heat at this point.
After a further 5 minutes th rice should be ready, so drain the rice, serve it out onto the plates and add your chicken and veg. There won't be alot of sauce, but thats how this dish is prepared, you are coating the chicken in ginger not adding a ginger sauce.
Hopefully you'll try this and enjoy it. I know I did.
Ingredients:
150 grams of chicken (per person)
50 grams of brocolli (per person)
1/2 red pepper (per person)
1/3 ginger (root per person)
1 table spoon of soy sauce (per person)
75 grams brown rice (per person)
Carbs - 39g
Fats - 9g
It's reasonably easy to make. First you need to collect the ingredients from the list below. Then slice the red pepper into reasonably large slices and chop the brocolli in half or quarters down the center depending on its size. Now weight out 150g of chicken per person and warm up your wok before you add the chicken. Now weight out 75-100g of brown wholemeal rice per person. (note nutritional values are estimated on 75g of rice). Then add the rice to a suitable pot and cover in boiling water, abd allow to boil for 20-25 minutes depending on the brand. Whilst the rice boils you need to add the chicken to the wok and cook until the chicken has turned white all over. Once white, lower the heat under the wok and grate 1/3 of a ginger root per person into a small dish. Once the ginger is grated add the veg to the wok and increase the heat stiring well. After about 5 minutes you need to add the ginger and a table spoon of soy sauce and mix it in well with the veg and chicken, decrease the heat at this point.
After a further 5 minutes th rice should be ready, so drain the rice, serve it out onto the plates and add your chicken and veg. There won't be alot of sauce, but thats how this dish is prepared, you are coating the chicken in ginger not adding a ginger sauce.
Hopefully you'll try this and enjoy it. I know I did.Ingredients:
150 grams of chicken (per person)
50 grams of brocolli (per person)
1/2 red pepper (per person)
1/3 ginger (root per person)
1 table spoon of soy sauce (per person)
75 grams brown rice (per person)
No comments:
Post a Comment