Скачать или смотреть Macro-Friendly, High Protein Chili Garlic Chicken Fried Rice

Chili Garlic Chicken Fried Rice

Stealth Health Slow Cooker Meal Prep Series, Episode 11

Per serving (makes 10):
575 Calories
43g Protein
67g Carbs
16g Fat

Ingredients:
48oz chicken thighs, sliced in half
4 tablespoons chili garlic sauce
2 tablespoons soy sauce
3 tablespoons honey (60g)
1 tablespoon rice vinegar
1 tablespoon minced ginger
Salt & pepper to taste

High: 2-3 hours
OR
Low: 3-4 hours

“Fried” Rice Ingredients/Method:

1400g day-old cooked rice (600g dry/uncooked weight)
4 tablespoons soy sauce
2 tablespoons fish sauce
3 tablespoons honey
2 tablespoons rice vinegar
2 tablespoons toasted sesame oil

600g mixed frozen veggies of choice

400g egg whites
6 eggs

Add when mixing with chicken:
2 tablespoons toasted sesame oil
Chopped green onions

Fried rice method:
Pre-heat oven to 475. Switch to HIGH broil (usually ~525 degrees) right before adding in sheet pan with rice. Depending on moisture content of your rice and oven model - cook time will significantly vary. It should be somewhere in the range of 10-25 minutes (mine was 20, but just check every 5 mins or so). There should be crispy bits on the exterior and slight browning across the rice.

Scrape edges and mix rice, then add frozen veggies over the top. Add back to oven under broil for 10-15 minutes. Add rice + veggies to slow cooked chicken.

To the same sheet pan, add egg + egg white mixture. Bake for 3-4 minutes or until mostly cooked through, then chop in to small pieces and add to your fried rice + chicken. Add additional sesame oil + green onions, and mix

Low Calorie Spicy Mayo:
150g nonfat skyr or greek yogurt
50g light Mayo
2 tablespoons gochujang
2 tablespoons sriracha
Splash of rice vinegar
Salt & pepper to taste
Add water until desired consistency

Allocate across 10 equal servings. Store frozen (will last at least 3 months frozen). To reheat, remove lid and cover with a paper towel. Microwave 4-5 minutes, mix, then microwave another ~1 minute to finish

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“Stealth Health Meal Prep”
Over 100 of my best, most indulgent, high protein meal prep recipes including: Chicken Fried Rice, Chipotle Burrito Bowls, 15+ variations of my famous Meal Prep Protein Burritos… and many more!

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100+ of the classic “Stealth Health” recipes that started it all, including: Crispy Chicken Sandwiches, 10+ Protein Pizza recipes, Homemade Protein Bagels, Brownie Batter Overnight Oats… and many more!

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