@chrisibehr: 🍗 HIGH-PROTEIN CHICKEN & EGG FRIED RICE 🍚 Meal prep for 3 days! This recipe makes 6 generous portions and is packed with protein, vegetables and flavour! 🤤 🛒 INGREDIENTS (6 SERVINGS) Main Ingredients: - 1,173 g raw boneless, skinless chicken thighs - 300 g dry jasmine rice - 400 g water (for cooking rice) - 419 g egg whites - 93.4 g whole eggs (2 eggs) - 300 g carrots, chopped - 297 g purple onion, chopped - 380 g cabbage, chopped - 99.1 g combined fresh garlic, ginger and chilli, finely chopped - 14 g olive oil (for cooking) - Black pepper to taste Chicken Marinade: - 15 g soy sauce - 20 g oyster sauce - 10 g garlic, ginger and chilli mixture (taken from the 99.1 g above) - Black pepper Fried Rice Sauce: - 45 g soy sauce - 25 g oyster sauce - 15 g rice vinegar - 5 g sesame oil - Black pepper to taste 👩‍🍳 METHOD 1. Cook 300 g dry jasmine rice with 400 g water. Once cooked, cool it promptly. Cold rice works best for fried rice! 2. Chop the chicken thighs into bite-sized pieces. Combine with the marinade ingredients and refrigerate for 15–20 minutes. 3. Heat a non-stick pan with some of the olive oil. Cook the chicken in batches until golden and fully cooked (74°C internally). Remove and set aside. 4. Whisk together the whole eggs and egg whites. Scramble in the pan until cooked, then set aside. 5. Add the remaining olive oil to a large wok. Stir-fry the onions and carrots until they begin to soften. 6. Add the cabbage and continue cooking for approximately 5–7 minutes. 7. Add the remaining 89.1 g garlic, ginger and chilli mixture. Stir-fry for another 1–2 minutes until fragrant. 8. Add the cooked rice directly to the vegetables and break up any clumps. 9. Mix the fried rice sauce ingredients together, pour over the rice and stir-fry for 2–3 minutes. 10. Add the cooked chicken and scrambled eggs. Mix everything thoroughly until evenly combined and heated through. 11. Weigh the finished fried rice and divide into 6 equal portions. 🥡 MACROS PER SERVING (469 g) 🔥 Calories: ~540 kcal 💪 Protein: ~49 g 🍚 Carbohydrates: ~56 g 🥑 Fat: ~13 g 🥦 Fiber: ~3.5 g Total finished batch: 2,818 g Servings: 6 Macros are estimates based on the ingredients and quantities used. Actual values may vary depending on the chicken and brands used. Store in airtight containers, refrigerate promptly and freeze portions you won't eat within 1–2 days. Enjoy! ❤️ #mealprep #highproteinmeals #macros #healthyrecipes #easymealprep

CHRISTENE BEHR

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Region: ZA

Sunday 01 November 2026 09:51:59 GMT