indysoccer16
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This is a good alternative to to the normal brown rice and chicken
I make this in bulk and keep the chicken separate so that I can make sure I know how much chicken I am getting in each serving.
I also cook this in a wok because it makes it easier to handle that much food at once without it falling out. But I have used a skillet before
- 3 cups uncooked brown rice
- 8 eggs
- 1 onion
- 10 baby carrots
- 3 tbsp olive oil
- Chicken breast
- Green onion
- Avocado
- Soy Sauce
1. Cook brown rice and chicken as you normally would
2. Cut up Onion, Green Onion, and Carrots while rice is cooking
3. Add eggs to a bowl and scramble them in the bowl
4. Put skillet / wok on stove and add 1tbsp olive oil
5. After your oil heats up, add egg and stir fry it
6. Once egg is finished add 1tbsp oil and add your veggies and stir fry them. (You can remove the egg, or push to the edges)
7. Take veggies and egg out of skillet (if using a wok just push to sides)
8. Add 1tbsp oil and add your cooked brown rice and stir fry for 5-10 minutes
9. Add egg and veggies to rice and stir (splash in soy sauce)
10. Make your portion and add chicken and avocado
One serving breaks down to
1.5 cups brown rice
16oz bonesless skinless chicken breast
2 large eggs
1 cup carrots
1 cup onion
1 tbsp green onion
1 tbsp olive oil
1 Avocado
Macros
1200 cals
100g fat
100g carbs
136g protein
Obviously you can change to your dietary needs
I make this in bulk and keep the chicken separate so that I can make sure I know how much chicken I am getting in each serving.
I also cook this in a wok because it makes it easier to handle that much food at once without it falling out. But I have used a skillet before
- 3 cups uncooked brown rice
- 8 eggs
- 1 onion
- 10 baby carrots
- 3 tbsp olive oil
- Chicken breast
- Green onion
- Avocado
- Soy Sauce
1. Cook brown rice and chicken as you normally would
2. Cut up Onion, Green Onion, and Carrots while rice is cooking
3. Add eggs to a bowl and scramble them in the bowl
4. Put skillet / wok on stove and add 1tbsp olive oil
5. After your oil heats up, add egg and stir fry it
6. Once egg is finished add 1tbsp oil and add your veggies and stir fry them. (You can remove the egg, or push to the edges)
7. Take veggies and egg out of skillet (if using a wok just push to sides)
8. Add 1tbsp oil and add your cooked brown rice and stir fry for 5-10 minutes
9. Add egg and veggies to rice and stir (splash in soy sauce)
10. Make your portion and add chicken and avocado
One serving breaks down to
1.5 cups brown rice
16oz bonesless skinless chicken breast
2 large eggs
1 cup carrots
1 cup onion
1 tbsp green onion
1 tbsp olive oil
1 Avocado
Macros
1200 cals
100g fat
100g carbs
136g protein
Obviously you can change to your dietary needs
