Rice with Crispy chicken and soy sauce 946 kcal

Note

You may want to use the grill function in the oven for the last few minutes to make the chicken crispy

Ingredients

olive oil – 10g

Brown rice – 75g

Honey – 50g

Wheat flour – 60g

Chicken breast – 415g

Soy sauce – 2tbsp

Instructions

1. preheat the oven to 200C (gas) or 180C (fan).
2. Cut the chicken into bite- sized pieces.
3. Using 2 small bowls, add the flour to one and honey in the flour. be sure to coat all sides.
4. Melt the coconut oil in the microwave or in a pot on the stove. Add the chicken to a lined baking tray and drizzle over the oil. Bake for 12-15 minutes or until they are golden and crispy.
5. Serve the chicken with the soy sauce on the side as a  dip.

Sukadelappen with cucumbers and rice 620 kcal

Ingredients

Sukadelappen  uncooked – 220g

Brown Rice  Uncooked – 75g

Cucumber     –     80g

side sauce with your own flavor

1. Prepare the Beef: Pat the beef chunks dry and season with salt and pepper.2
2. Sear the Beef: In a large Dutch oven or heavy-bottomed pot, heat butter and oil over medium-high heat. Add beef and sear until browned on all sides. Remove and set aside.
3. prepare the rice. and serve.

 

Ingredients

Brown Rice uncooked  – 75g

Lean ground beef – 250g

Brocoli – 85g

 

• Cook the Beef: Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add the ground beef, breaking it apart as it cooks. Season with a bit of salt and pepper. Cook until browned, then remove from the skillet and set aside.
• Cook the Broccoli: Add the remaining oil to the same skillet. Toss in the broccoli florets and stir-fry for 4-5 minutes until bright green and just tender. You can add a splash of water to help steam the broccoli if needed.
• Serve: Spoon over cooked  brown rice. Optionally, top with extra sriracha or green onions for added flavor.

Scrambled eggs and spinach with toast 775 kcal

Ingredients

spinach    –     95g

Egg whole    125g

Bread  – 130g

Egg white  – 190g

1. Rinse the spinach.
2. Whisk the egg with the egg whites, spinach and some salt and pepper then pour them into a non-stick pan and stir regularly at a medium-high heat until they have thickened and no visible liquid egg remains.
3. Toast the bread and top with scrambled eggs and spinach. Enjoy!

Caesar salad with chicken and roasted potatoes 808 kcal

Ingredients

Kale  –  35g

Romain Lettuce  –  75g

Turkey bacon   –  100g

potato 395g

Chicken breast fillet, raw – 180g

Garlic clove 1-2 pc

Dijon mustard 1-2 tsp

Instructions

1. preheat the oven to 200 grade (gas) or 180 fan . Rinse and scrub the potatoes under cold water ( or peel them if you prefer), then cut them into wedges. Add the potatoes to a lined baking tray and cook them in the oven for approximately 30 minutes depending on their size or until soft. When done, let cool
2. Make the dressing by mixing the anchovies, garlic, lemon juice, and mustard in a food processor or blender. season with salt and pepper.
3. Rinse the vegetables. Chop the kale and lettuce into smaller pieces. slice the turkey bacon.
4. Fry the turkey bacon in a frying pan on medium-high heat with the cooking spray. add the chi ken after 5 minutes and fry until it is golden and cooked through and turkey bacon is crispy. Slice the chicken widthway afterwards. Season with salt and pepper.
5. Mix the vegetables and potatoes with the dressing in a large bowl.
7. Top the salad with the chicken, turkey bacon and grated parmesan and serve. enjoy.

Rice with chicken & broccoli 1,000 kcal

Ingredients

Chicken breast                250g

Brown Rice  Uncooked    70g

Broccoli/ Lettuce              90g