BBQ chicken fried rice ‘Miso Sexy!’


This dish was first designed to fit my macronutrient ratio and calorie load first, not that taste is an after thought, in fact I wouldn’t change much about this dish even if I was being liberal with my ingredients because the flavor is something to be desired even on the most lenient diets. It is a great dish for meal prep as it reheats and almost tastes better, as the rice has had a chance to marinate. I use variations of this plan almost weekly as you will see in coming weeks, but this is my favorite variation this far.

Ingredients I Used

-4 chicken breasts (4oz each)

-3 eggs

-2 1/2 cups cooked rice

-1 bell pepper

-1 onion

1433995149530-5 green onions

-1 cup fresh spinach

-2 tablespoons butter
– 1/4 cup BBQ sauce

-1/8 cup soy sauce

-3 tablespoons Sriracha

-1 bushels of green onions

For Those Tracking Dietfoodblog6-9-15-13

8 servings

Protein: 20.7g

Carbs: 16.7g

Fat: 7.9g

calories: 227

This Is How I Did It1433995462093

Start by prepping the rice, I make large quantities through out the week so I always have a few cups on hand. If you don’t try mixing 1:2 rice to chicken stalk, I find this really enhances the flavor and the depth of the dishes.

In a medium fry pan melt 1 Tbs butter/ one patty on med/high heat

Dice one whole onion and red pepper and put them in the butter after it is completely melted.

In a large stir fry pan melt the other 1 Tbs butter on high heat.

1433994288777Dice the chicken into small cubes and add to the melted butter, it should be hot enough to sear the chicken, reduce heat to med/high and incorporate the sautéed onion and pepper as well as the fresh spinach and green onion.

In the residue of the onion and pepper scramble the 3 eggs until thoroughly cooked.

Incorporate the 2 1/2 cups of cooked rice, eggs, and the mixture of sauces into the large stir fry pan with the chicken and other ingredients.

Finish cooking by stirring and thoroughly incorporating all of the ingredients, make sure that the chicken is cooked all the way through.


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