HCTerrapin
Posts: 24
Joined: 9/15/2004
Status: offline
|
I think this is a great meal for bulking or cutting.
You need a large frying pan with lid (about 14 inches. NOT a skillet... it neds to be able to hold alot of ingredients)
2 LBS Boneless Skinless Chicken breasts (trim the fat and chop into small cubes about 1/2 inch)
Cook 1 1/2 cup brown rice.
Heat about 4 tsp olive oil up and throw some oregeno or some other spice in there for flavoring for your chicken.
Throw the chicken in and let it cook FULLY at a high temperature. Then drain any excess oil and reduce the temperature.
Chop up a bunch of veggies. the ones I like and reccomend are
chopped green bell peppers (about 2)
jalapeno if you like it spicy
Red Onion (chop these up and throw them in when you are cooking your chicken for some extra flavor... but not all of them. keep the lid on while you are cooking to keep the flavors in.)
Sprouts
CARROTS (these are great. I'd say like 4 whole carrots)
OK so heres the fun part. Throw the veggies in and start cooking them up (throw the lid on again.)
take a bowl and pour a few egg whites in there. About 6-8 egg whites (and possibly some whole eggs. I'd reccomend the natural grain fed chicken eggs because they have better fats and some omega 3's)
throw the rice in with the eggs and mix it up.
then throw this in with the rice and veggies and mix it up and let it cook untill the eggs are fully cooked.
Now this makes alot of food which is great because it only takes about an hour to cook and you get about 4-5 good sized meals to put in your fridge to eat throughout the week.
you can adjust this recipe for cutting or bulking...
if you want more protein (even though there is probably already more protein cals in this meal than carbs or fats) add more chicken and egg whites.
If you want more fats don't drain much of the olive oil and add a few more whole eggs.
if you want more carbs add more brown rice and veggies.
Did I mention this is a good budget meal?
2 lbs chicken (you should be able to find b/s breasts for about 2-3 bucks a pound at your grocery store so 6 bucks)
Veggies.
Peppers $2
carrots $2
sprouts $1.50
eggs $1.50
Rice $1
14 bucks for 5 meals. in 1 hour.
Terr
|
Printable Version
Chicken Fried Rice w/ Vegetables - 
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread
