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Blake Bowman
Australia
Приєднався 8 кві 2023
Hi, i'm Blake, a home cook that loves teaching people how to make healthier and tastier meals in the simplest way possible. Enjoy.
Chicken Fried Rice Meal Prep - High Protein
This meal prep is the perfect recipe to use if you have some left over rice in the fridge. Super high protein meal prep with 51 grams of protein per serve and only 520 calories. This only takes about 30 minutes to prep and cook and its definitely one you will be coming back to cook again.
Ingredients:
• 800g chicken breast
• 1 tsp garlic powder
• 1 tsp white pepper
• 5 slices short cut bacon (140g)
• 5 whole eggs
• Pinch of salt
• 2 spring onion stems
• 3 cloves garlic
• 250g frozen carrot, corn, and pea mix (or any other mix you prefer)
• 50ml light soy sauce
• 30ml dark soy sauce
• 10ml sesame oil
• Pinch of MSG (optional)
• 300g uncooked white rice
Instructions:
1. Slightly flatten 800g of chicken breast by beating or using a knife.
2. Cut the chicken into 2 cm cubes.
3. Place the chicken in a bowl, lightly oil it, and season with 1 tsp garlic powder and 1 tsp white pepper. Stir to coat evenly and set aside.
4. Stack 5 slices of short cut bacon on top of each other.
5. Cut into 1 cm strips, then again into 1 cm squares. Place in a bowl and set aside.
6. Crack 5 whole eggs into a bowl.
7. Add a pinch of salt and beat until evenly combined.
8. Finely slice 2 spring onion stems, cutting the white part on a diagonal and saving the green tops for later use.
9. Finely dice 3 cloves of garlic by slicing into thin strips and dicing.
10. Measure out 250g of frozen carrot, corn, and pea mix.
11. Combine 50ml light soy sauce, 30ml dark soy sauce, and a pinch of MSG (if using) in a small bowl.
12. Heat a large fry pan on high heat, lightly oil it, and allow it to heat.
13. Pour the beaten eggs into the pan and cook for 10-20 seconds until bubbles start forming.
14. Slowly move the eggs around with a spatula to cook evenly. Cook for another 40-60 seconds until just cooked through, then remove from the pan and set aside.
15. Place the pan back on high heat and add the bacon.
16. Cook for 2 minutes until the bacon develops some color, then remove from the pan and set aside.
17. Cook the chicken in two batches. Place the pan back on high heat, lightly oil it, and allow it to heat.
18. Add half of the chicken to the pan and cook for 2 minutes on one side, flip and cook for another 2-3 minutes until cooked through (about 4-5 minutes in total). Repeat with the other half of the chicken and set aside.
19. Place the pan back on high heat, add the spring onions and garlic, and fry for 30-60 seconds.
20. Add the vegetable mix and 300g of cooked white rice to the pan. Stir everything together and fry for 2 minutes.
21. Add the bacon and chicken back to the pan and stir to combine.
22. Add the sauce to the pan and cook for another 2 minutes, stirring continuously.
23. Finally, add the cooked eggs back to the pan and stir everything together.
24. Evenly distribute the fried rice into 5 containers, ensuring the chicken is evenly distributed.
25. Optionally, add some sriracha or chili oil for extra spice.
26. Serve and enjoy your delicious chicken fried rice!
27. If you enjoyed this recipe, don't forget to like, subscribe to the channel, and stay tuned for more recipes!
Ingredients:
• 800g chicken breast
• 1 tsp garlic powder
• 1 tsp white pepper
• 5 slices short cut bacon (140g)
• 5 whole eggs
• Pinch of salt
• 2 spring onion stems
• 3 cloves garlic
• 250g frozen carrot, corn, and pea mix (or any other mix you prefer)
• 50ml light soy sauce
• 30ml dark soy sauce
• 10ml sesame oil
• Pinch of MSG (optional)
• 300g uncooked white rice
Instructions:
1. Slightly flatten 800g of chicken breast by beating or using a knife.
2. Cut the chicken into 2 cm cubes.
3. Place the chicken in a bowl, lightly oil it, and season with 1 tsp garlic powder and 1 tsp white pepper. Stir to coat evenly and set aside.
4. Stack 5 slices of short cut bacon on top of each other.
5. Cut into 1 cm strips, then again into 1 cm squares. Place in a bowl and set aside.
6. Crack 5 whole eggs into a bowl.
7. Add a pinch of salt and beat until evenly combined.
8. Finely slice 2 spring onion stems, cutting the white part on a diagonal and saving the green tops for later use.
9. Finely dice 3 cloves of garlic by slicing into thin strips and dicing.
10. Measure out 250g of frozen carrot, corn, and pea mix.
11. Combine 50ml light soy sauce, 30ml dark soy sauce, and a pinch of MSG (if using) in a small bowl.
12. Heat a large fry pan on high heat, lightly oil it, and allow it to heat.
13. Pour the beaten eggs into the pan and cook for 10-20 seconds until bubbles start forming.
14. Slowly move the eggs around with a spatula to cook evenly. Cook for another 40-60 seconds until just cooked through, then remove from the pan and set aside.
15. Place the pan back on high heat and add the bacon.
16. Cook for 2 minutes until the bacon develops some color, then remove from the pan and set aside.
17. Cook the chicken in two batches. Place the pan back on high heat, lightly oil it, and allow it to heat.
18. Add half of the chicken to the pan and cook for 2 minutes on one side, flip and cook for another 2-3 minutes until cooked through (about 4-5 minutes in total). Repeat with the other half of the chicken and set aside.
19. Place the pan back on high heat, add the spring onions and garlic, and fry for 30-60 seconds.
20. Add the vegetable mix and 300g of cooked white rice to the pan. Stir everything together and fry for 2 minutes.
21. Add the bacon and chicken back to the pan and stir to combine.
22. Add the sauce to the pan and cook for another 2 minutes, stirring continuously.
23. Finally, add the cooked eggs back to the pan and stir everything together.
24. Evenly distribute the fried rice into 5 containers, ensuring the chicken is evenly distributed.
25. Optionally, add some sriracha or chili oil for extra spice.
26. Serve and enjoy your delicious chicken fried rice!
27. If you enjoyed this recipe, don't forget to like, subscribe to the channel, and stay tuned for more recipes!
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How many calories per serve ?
510 per serve. All my new videos ( including this one) have the macros and calories displayed in the video just after the introduction 0:27.
I love fried rice and I never thought about meal planning it hahaha I'm definitely going to make it too.
It’s the best, I honestly never get sick of it.
Very good mate much appreciated 🤙
Thanks mate
Nice one, Blake. This has been one of my go-to meal prep options for ages and it's a perfect choice for your channel. A hot tip for anyone that really cares about the 'leftover rice' part of this recipe but doesn't have any in the fridge: The microwave packets of cooked rice that you can get from the store work just as well as leftover rice. Just add them straight to the pan without microwaving. Also, if you want to shake up the flavours every now and then, I sometimes add fish sauce when I want to make it a bit funky. Alternatively, rice wine vinegar can give the whole dish a little salt-and-vinegar kick (just don't add too much).
Cheers, definitely agree about the store purchased rice, it’s a perfect option!! love the tips I’m going to try some myself
Good to freeze ??
@@calabusclemo9230 Yes you can freeze, best to be eaten within 1-2 months.
@Blake_Bowman thank you , this will be on my meal prep rotation
Thanks for the recipe Blake. Prepped up some last night, but of course I goofed and forgot to add the Parmesan and cream at the end. Still tastes great.
Glad you still enjoyed it!
Im currently esting 1.2kg chicken breast in 6 preps so 200grams per meal. This prep only has 625grams for 5 preps equalling to 125g of chicken per meal. How can i still keep it to 200grams of chicken but withinna sinilar amount of calories if that makes sense?
These amounts will give you 5 servings that equal 590 calories Chicken Breast (Raw): 1200 grams Macaroni (San Remo): 275 grams Franks Hot Sauce Original: 80 grams Skim Milk (Woolworths - Long Life): 250 milliliters Parmesan (Kraft - Dry): 20 grams Cheese - Light Cheddar (Coles): 90 grams Cream Cheese - Lite (Woolworths): 90 grams
good
Thanks
The result may look bland but it's really tasty. It's actually my favorite among all your recipes. Thanks
It really is very tasty ! Thanks for watching my videos
Blake I've just made this for dinner & it was absolutely delicious & a huge serve. The stirring in of the stock takes a little patience but well worth it. Thank you.
Glad you enjoyed it!
Wow this looks fantastic and doable for an average cook, keep up the great vids boss One suggestion I have is related to upload timing, Adam Ragusea mentioned the optimal time for your vids to enter US sub recommendations is 2 PM EST. This video was uploaded at roughly 3 AM EST. I'm not sure if you should target US or UK viewers but something to consider.
Thanks man, I’m from Australia so I generally just upload sometime in the afternoon. But I’ll definitely play around with my upload time and see how it goes, thanks for the suggestion.
What can I swap the mushrooms with ?
You could put some capsicum instead.
hell yeah - I've always felt too nervous to attempt a risotto but loving how approachable you made this.
100% give it a go, its really not that difficult, just slowly add the stock and taste the rice as you go to check for doneness.
Yo, I've made this lasagne today and it's was awesome! Although I would add some veggies to this next time, maybe some broccoli. But this sauce is an absolute banger! The idea to use cottage cheese to low the fat is the game changer. Returning home from work this week gonna be much pleasant for sure knowing that this is waiting for me in the fridge 😄Greeting from the other side of the World 😃
Glad to hear it turned out well! adding broccoli sounds like a great idea as well. Thanks for watching the videos and enjoying the recipes
Blake you are an icon a legend the moment
Aa always a great meal and great idea for the cheese sauce to lower the fat. Thanks
Thanks, appreciate the support
Could you use cream cheese like Philadelphia instead of cottage cheese?
Cream cheese has a lot more calories and a lot less protein. You could use it but it would add about 180 calories per serving and reduce the protein by about 10 grams
When I tried making the cheese sauce it came out of the blender more like a drink 😢
@@ghostface3254 How much Skim milk did you use ?
@@Blake_Bowman 100ml but I think the cottage cheese I used was way too runny to begin with
where? where can I find smooth cottage cheese? where can I get that strong let's go? where can I get that dank neck chain at 3:19?
You can’t buy any of those, you are born with them.
Looks awesome, I'll try making it this weekend. Lasagna has always been one of my favourites and this looks up to the par!
Lasagne is one of my favourites as well! this is definitely a tasty recipe, hope you enjoy it!
I’m Italian and approve of this meal prep
Molto bene!
Bring on lasagna!!!!
Coming in hot!
Do everything but add sour cream and noodles and freeze it as separate portions in a ziplock. All you need for a meal is to make a portion of noodles and mix in some sour cream to the sauce and you're not stuck eating stroganoff for 5 days straight.
You can definitely do that!
this recipe got my beef creamy while im stroganoff 🙌🙌🙌
😂😂😂
This one was elite !!!
Nom nom
Love your videos man. Keep it up
Cheers man!
Looks fire 🔥 will def have to give this one a go!
Let me know how it goes
Looks delicious and great macros. Would like to see some more veggies though
Thanks, You could definitely add some capsicum or onion in for a extra veg hit
@Blake_Bowman Thanks dude, although there's a slight problem. I'm entirely incapable of not precisely following the recipe. So I am incapable of including veg into this recipe! Thanks for reading
@@JueJamie that's all good, id say half a brown onion and one medium size capsicum (red) for his recipe
@Blake_Bowman Dear Blake, thank you for this response, I may try doing this with the veggies as instructed by yourself. You said for his recipe? Who's recipe?!?!?! Are you referring to someone else that created this recipe?!?!? Or is this one of Blakes employees that I am chatting to, and your use of "his" is referring to the man himself Blake? Thanks for reading and hope to hear back soon
@@JueJamie typo, was meant to be this**
Another excellent video and excellent recipe, Blake!
Cheers, Appreciate the support!
Ciao bello, Nonna very proud
Grazie
this made me bust all over my petunias 🤤
It was easy and delicious thanks!
Great to hear! hope you enjoyed.
This was pretty good simple and easy. I made a small portion your way first just to try it and it felt like it was missing something. I'd have to say a little bit more seasoning goes a long way. I marinated the left over chicken in my Asian seasoning and it was so much better. Thanks for the idea was stumped on what to make this week.
Thanks, the flavour is subtle and extra flavours can definitely be added for personal preference, glad you liked the idea.
Will make this for sure! I’ll use light butter and the low carb potato’s :). Thanks mate
Hope you enjoy it, i used normal butter as the light butter only had 20 fewer calories per serving in this recipe and that is mostly because light butter just has more water in it therefore less butter.
Cracker mate, will be preparing tomorrow!
Cheers mate, hope you enjoy!
Ginger....i didn't see ginger
No Ginger in this one, you're more then welcome to put it in yours.
Never heard of you before but you popped up on my feed. 1:52 in and I’m a subscriber now. Great video man. Looking forward to binge watching your other videos.
Thanks for the sub, hope you enjoy the videos and the food!!
sesame oil hard to get a hold of
Maybe if you live in Antartica 🤪
@@Blake_Bowman you must live in Antarctica because you dropped the sesame oil
I dont know what your talking about...@@cadellchristo4387
Knocked it out of the park again, Blake. Nice recipe, mate. I'll lock this one in for the week after next!
Cheers mate, hope you enjoy!
Idk if this will be useful to anyone, but I use the 610g ground beef packets from Costco, so adjusting the other ingredients to fit this smaller portion you get 610g beef 40ml soy sauce 25g paste 8ml oil 6g cornstarch 4g brown sugar 244g rice
Love it!
Love your videos. Great meal prep recipes and no beating around the Bush, you get straight to the recipe and don't drag the video out any longer than it needs to be
Thanks for the support!
How exactly does it end up being 51g of protein each????
Protein In Each Ingredient Per serve: 29g Chicken Breast 7.8g Pasta 1.6g Skim Milk 2.4g Parmesan 7.7g Light Cheddar 2.6g Cream Cheese =51.1g
How many calories is it per meal? @@Blake_Bowman
560@@youtubeaccount458
@@Blake_Bowman thanks man, gonna make this for sure