Lunch

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 – 60g

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 – 60g

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  – 55g

Lean ground beef – 250g

Brocoli – 100g

 

  • 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.

Chicken and asparagus with rice 1078 Kcal

ingredients

Olive oil – 15g

Brown rice uncooked  – 65g

Green asparagus – 160g

Chicken breast – 350g

Instructions

  1. Rinse the rice. Cook the rice according to the instructions on the packet in a pot of lightly salted water.
  2. Meanwhile, season the chicken with salt and pepper. Fry the chicken with salt and pepper. Fry the chicken in a pan with the oil on a medium-high heat until it is no longer pink in the middle. Slice the chicken fillet afterwards, if desired.
  3. Rinse the asparagus in cold water and remove the ends which can be tough. Bring a pot to a boil, and add a pinch of salt. Add the asparagus and cook for approximately 4-5 minutes or until tender.
  4. Serve the chicken and asparagus with the rice.

 

GRILLED CHEESEBURGER WRAPS 1120Kcal

 

Ingredients

Yoghurt – 30- 45 g

Sweetcorn tinned – 85g

head lettuce – 25G

Whole meal tortilla / wrap – 170g

Lean ground beef – 285g

Fajita spice mix –  1-2 tsp

Instructions

  1. Cut the Lean ground beef into smaller pieces and fry them in a pan on a medium-high heat until it is golden and cooked through, but not dry. Add some water and the fajita spice mix at the end.
  2. Drain the sweetcorn.
  3. Warm the tortilla according to the instructions on the packet or heat it in the oven at 250 C for 4 minutes to warm it through.
  4. Spread the crème fraiche, sweetcorn & yoghurt. Put the Lean ground beef and coriander onto the tortilla and roll it up. Enjoy your meal!

 

Fried rice with chicken 1071 kcal

Ingredients

Olive oil – 10g

Spring onion – 100g

Brown rice uncooked – 60g

Red bell pepper – 130g

Chicken breast fillet raw – 320g

curry powder – 1 tsp

Chilli powder -1 tsp

Instructions

  1. Rinse the rice prior to cooking. Add to a pot of lightly salted water and cook according to the instructions on the packet.
  2. Rinse and dice the peppers and peel and chop the spring onions.
  3. Season the chicken with salt and pepper and slice into smaller pieces . Fry the chicken in a pan with half of the oil over medium – high heat for approximately 5-7 minutes, until the middle is no longer pink
  4. Add the diced bell peppers and onions and fry for a few minutes.
  5. Take the chicken and vegetables off the pan and add the rest of the oil. Lightly fry the rice and add the curry and chilli powder.
  6. When the rice is fried, add the chicken and vegetables back into the pan, stir, and serve.

 

Rice with salmon & broccoli 1,011 kcal

Ingredients

Salmon uncooked – 300g

Brown Rice  Uncooked – 60g

Broccoli/ Lettuce     –     260g

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