Скачать или смотреть Macro-Friendly, High Protein Chicken Tinga Rice Bowls

Chicken Tinga Rice Bowls

Stealth Health Simple, Episode 10

Per Burrito Bowl (Makes 10)
510 Calories
50g Protein
49g Carbs
10g Fat

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CHICKEN:
1800g (64oz) chicken breast, salt each side
30g (2 Tbsp) oil, split in 2-3 batches

AROMATICS:
2 diced white onions
Spoonful minced garlic
15g (1 Tbsp) tomato paste
10g (2 tsp) oil
4 tsp oregano
1 tsp smoked paprika
1/2 tsp cumin

TINGA SAUCE:
800g (28oz) can fire roasted tomatoes
50g (3 Tbsp) apple cider vinegar
200g (7oz) can chipotle peppers in adobo
450ml (16oz) chicken bone broth
Salt to taste

3 bay leaves

500g rice (dry weight)

Optional Toppings (Per bowl):
30g (2 Tbsp) 0% Greek yogurt
30g (2 Tbsp) Pico de Gallo

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Additional notes:
Sear chicken in 2-3 batches to ensure the best flavor. The chicken SHOULD NOT be cooked all the way through from searing, the goal is solely to get color/flavor from the sear. The chicken will finish cooking in the sauce when it is simmered at the end!
When making shredded/pulled chicken breast, you generally don’t want to cook it to the point of being “fall apart” tender. It should take some effort to pull/shred at the end, otherwise it is likely overcooked and can have a dry/sandy mouthfeel. You want it to pull into chunks of meat, rather than thousands of stringy pieces. This ensures each piece is juicy, tender, and flavorful
If you want less spice, you can remove the seeds from the chipotle peppers. Remove from the can, slice down the middle, and scrape out the seeds. The smokey flavor of chipotle peppers is essential for this dish, but most of the spice comes from the seeds. Even with them, I find it to be a 6/10 spice level - a decent kick, but not overwhelming

Feel free to customize the rice bowls to your liking!

The recipe makes 10 high protein burrito bowls, which I store frozen, and reheat by microwaving for 4-5 minutes. They’ll stay good frozen for up to 3 months or so!

Enjoy!

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