Japanese Inspired Chicken & Rice Bowl

Soft sticky rice, honey chicken, marinated eggs, lots of crunch and a garlic aioli drizzle? We’ll take two!

This bowl is super easy to prep, is loaded with nutrients, and is easy to customize to your particular macros.

We love a bulk prep that we can modify the macros of to suit our changing needs throughout the week!

RICE Bowl INGREDIENTS:

• 750g (raw weight) chicken breast

• 300g uncooked rice (we used short grain Japanese rice AKA sushi rice)

• 5 eggs

• 1 carrot

• 1 cucumber

• 7 radishes

• 1/2 package dried shitake mushrooms

• 3 baby bok choy

• 1/2 small bunch of cilantro, chopped

• 3 green onions

• 2 tbsp soy sauce

• 20ml mirin

• 1 tsp honey

Asian egg marinade:

• 1/2 cup soy sauce

• 1/2 cup water

• 2 cloves garlic, minced

• 30ml honey

• 1 jalapeno, minced or red chilli flakes

• 1 stalk green onions

• 1 tsp sesame oil

Garlic Aioli:

• 100g garlic aioli

• 4-6 tsp rice wine vinegar

• ginger, grated (to taste)

DIRECTIONS:

1. Slice the chicken breast in half and marinate in soy sauce, mirin and honey

2. Hard boil the eggs for 8 minutes in already boiling water (this will result in eggs with the slightest oozy centre, if you prefer them fully cooked add 1-2 mins). Once cooked immediately place in a bowl of ice water to cool

3. Dice your cucumber, finely slice the radish and carrots, chop the cilantro, green onion & jalapeno. Grate the ginger. Chop the ends off the bok choy.

4. Mix the radish and carrot in a bowl with 1 tsp white sugar and 1/8 cup vinegar to pickle

5. Rehydrate the mushrooms by placing in a bowl with 2 -4 cups boiling water and cover with a lid or plate

6. Add bok choy to a pot of boiling water for 1 min then blanch in ice water or steam briefly. Best if left slightly al dente.

7. Cook the chicken in a hot pan sprayed with avocado oil, turning once, until cooked through, then set aside to rest

8. Mix all egg marinade ingredients together and place in a sealed container with the peeled eggs (*best if left to sit for at least 24 hours in this mixture)

9. Mix all aioli ingredients together

10. To assemble your bowls either mix and match the items to your desired amounts or as follows for the macros listed below: 150g chicken breast atop 150g cooked rice. Add a handful of pickled veg, cucumber, mushrooms & bok choy. Add 1 egg. Garnish with cilantro, green onion and 2 tbsp aioli drizzle.

Makes 5 servings

Nutrition:

Cals: 603 calories
Protein: 47 g
Carbs: 67 g
Fiber: 4 g
Fat: 20g

*For higher/lower carb option, adjust the quantity of the rice used.

*We suggest prepping ahead and leaving ingredients in separate containers so they can be assembled fresh daily and amounts customized to your needs

Green Chicken Chili Casserole

This green chicken chili casserole is another perfect meal option for our busy community members. It can be prepped at the beginning of a week, making for the easiest weeknight dinner you just have to pop in the oven. This recipe makes 5 servings, making it a great option to eat throughout the week or to feed a family.

Meal prep hack - make larger quantities of the chicken and rice than what is needed for your casserole and you will have extra for throughout your week.

It also makes a great freezer option and can be frozen up to 3 months. We recommend making the casserole in a disposable aluminum pan (can be rewashed and used). Allow the casserole to defrost on the counter during the day and bake in the oven when ready to eat.

INGREDIENTS:

• 625g (raw weight) chicken breast, shredded

• 400g cooked rice

• 120g mexican blend shredded cheese

• 2 small tomatoes (~250g)

• 1/2 onion (~150g)

• 1 small jalapeño pepper (remove the seeds for less spice)

• 1/2 small bunch of cilantro, chopped

• 4 tbsp lime juice, divide

• 1 tsp salt, divided

• 1 tsp cumin

Green Chili Sauce

• 1/2 cup greek yogurt (we used 2%)

• 2 tbsp lime juice

• 2 cloves garlic

• 1/3 cup cilantro leaves

• ~1-2 pickled jalapeño peppers (adjust to heat preference, can sub for fresh peppers)

• 1/2 tsp salt

DIRECTIONS:

1. Cook the chicken and rice using preferred method. For the chicken, we recommend using this easy hack HERE.

2. While the chicken and rice are cooking, make the green chili sauce by placing all ingredients in the blender until combined.

3. Dice the tomato, onion and jalapeno and place in a small bowl. Add cilantro, 2 tbsp lime juice and 1/2 tsp salt and stir to combine.

4. Shred the cooked chicken in a large bowl (hand mixers get it done super fast and quick). Add the green chili sauce and stir to coat.

5. Add the rice, 2 tbsp lime juice, cumin and 1/2 tsp salt to the bottom of the casserole dish. Stir well to combine. Once combined, spread evenly across the bottom of the casserole dish to make the first layer.

6. Spread the tomato, onion and jalapeño mixture evenly across the rice to make the second layer.

7. Spread the chicken evenly to make the third layer.

8. Top with cheese and bake at 350F/175C for 25 minutes.

9. Garnish with cilantro and serve.

Makes 5 serving

Nutrition:

Cals: 370 calories
Protein: 38g
Carbs: 24g
Fiber: 1g
Fat: 12g

*For higher carb option, increase the quantity of the rice used.

*For high fats, top with avocado.

Pad See Ew

INGREDIENTS:

• 250g rice noodles

• 2 cloves garlic, minced

• 880g chicken breast, thinly slices

• 1 1/2 Cups Gai Lan, chopped

• 2 large eggs

SAUCE

• 2 1/2 Tbsps Oyster Sauce

• 2 Tbsp Soy Sauce

• 3 Tbsp Sweet Soy Sauce

• 1 1/2 Tbsp Rice vinegar

• 2 Tsp Coconut Flour

DIRECTIONS:

1. In a small bowl, combine all ingredients for the sauce.

2. In a small pot, bring a pot of water to boil and cook rice noodles according to directions on the package.

3. Put a wok over high heat and add 2 tablespoons of vegetable oil to the wok. Once hot, add garlic and chicken to the wok. Working quickly, toss until chicken is mostly cooked through then add the gai lan and cook until softened and wilted, about 5-7 minutes.

4. Add eggs, incorporate, then drain the noodles and add to the wok.

5. Pour the sauce on top and toss until nicely coated. Let the noodles sit for 1-2 minutes to let it caramelize then toss and repeat, if desired.

6. Divide into bowls and enjoy.

Makes 6 serving

Nutrition:

Cals: 416 calories
Protein: 39g
Carbs: 58g
Fiber: 2g
Fat: 4g

Nourish Bowl (Air Fryer)

Have you batch cooked protein, veg and carbs but don’t know what to do with them? This nourish bowl is the perfect option and can be customized based on what you have in the fridge.

INGREDIENTS:

• 2 cup chopped lettuce

• 120g chicken breast

• 100g sweet potato

• 150g roasted broccoli

• 25g avocado

• 20g vegan ‘cheesy’ tahini sauce (find the recipe HERE)

DIRECTIONS:

1. Cook chicken using your preferred method. We recommend our best chicken hack that can be found HERE.

2. Roast the sweet potato and broccoli in an air fryer. Check out our Air Fryer Guide and Recipe Book HERE for recommended times and temperatures.

3. In a bowl, place the shredded lettuce as the base.

4. Top with chicken, sweet potato, broccoli and avocado.

5. Drizzle the vegan cheesy tahini sauce over the assembled bowl.

Makes 1 serving

Nutrition:

Cals: 472 calories
Protein: 37g
Carbs: 39g
Fiber: 12g
Fat: 16g

*For higher carb, use rice or quinoa as a base instead of (or in addition to) the based of lettuce.

**For lower fat, substitute the tahini sauce with a lower fat option such as a greek yogurt dressing.

Creamy Wild Rice Mushroom Chicken Soup

This easy and delicious one-pot recipe uses a lot of pantry staples, and a TON of mushrooms to make this soup super filling, along with helping you hit your protein numbers for the day. Meal prepping this will leave your kitchen smelling heavenly, and leave you with time to spare.

INGREDIENTS:

• 920g pound boneless, skinless chicken thighs

• 1 1/2 cups (275g) dry wild rice blend

• 6 carrots, chopped

• 3 stalks celery, chopped

• 2 medium shallots, chopped

• 6 cups low-sodium chicken broth

• 2 tablespoons chopped fresh thyme or 2 teaspoons dried

• 1 tablespoon chopped fresh sage or 1 teaspoon dried

• 1/2 teaspoon crushed red pepper flakes

• 2 cups fresh baby spinach or kale

• 2 tablespoons chopped fresh parsley

• 1 ½ cups (360g) light coconut milk 

• 1/2 cup (50g) grated parmesan, plus more for serving

• kosher salt and black pepper

• 15g salted butter

• 15g extra virgin olive oil

• 700g mixed mushrooms, roughly torn

• 2 sprigs fresh rosemary

• 4 cloves garlic, smashed

• zest from 1 lemon

DIRECTIONS:

1. In a large soup pot, melt 1 tablespoons butter. Add the carrots, celery, shallots, and a pinch each of salt and pepper. Cook until fragrant and caramelized, about 3-5 minutes. Stir in the broth, chicken, wild rice, thyme, sage, crushed red pepper, and season with salt and pepper. Bring to a bowl over high heat. Once boiling, cover and reduce the heat to low, cook 35-45 minutes, until the rice is tender.

2. Shred the chicken with 2 forks. Stir in the light coconut milk, parmesan, and spinach. Cook over medium heat until warmed through, about 10 minutes. Stir in the parsley.

3. To make the mushrooms. Preheat the oven to 425 degrees F (215 C). On a baking sheet, olive oil, mushrooms, garlic, rosemary, lemon zest, and a pinch each of salt and pepper. Transfer to the oven and roast for 25-30 minutes, stirring halfway through cooking, until the mushrooms are golden and crisp.

4. Mash the garlic with a fork, then stir in the mushrooms, mashed garlic, and any olive oil left into the soup. 

5. Divide the soup among bowls and top with rosemary and additional parmesan.

Makes 5 servings

Nutrition:

Cals: 368 calories
Protein: 33g
Carbs: 29g
Fiber: 8g
Fat: 20g

*for lower fat, sub chicken thigh for chicken breast

**for lower carbs, reduce the rice down to one cup or for higher carb serve with sourdough for high carbs

Instant Pot Yellow Chicken Curry

This yellow chicken curry is flavourful, full of veggies and is sure to keep you full for hours. With options for using regular or lite coconut milk, the fat can easily be customized to your preference!

INGREDIENTS:

• 900g chicken breast

• 300g carrots

• 150g celery

• 200g zucchini

• 3 cloves garlic

• 80g onion (~1 small onion)

• 400ml (14oz) can coconut milk (sub with light coconut milk for less fat)

• 1/4 cup chicken broth

• 2 tbsp peanut butter

• 1 tbsp soy sauce

• 1 tbsp yellow curry powder

• 1 tsp ginger

• 1/2 tsp turmeric

• 1/2 tsp salt

• 1/4 tsp cayenne pepper

DIRECTIONS:

1. Whisk the coconut milk, soy sauce, peanut butter, chicken broth and spice together to make a sauce.

2. Chop veggies and dice chicken and add to instant pot or slow cooker.

3. Pour the sauce over the chicken and vegetables and stir to combine.

4. If using an instant pot, cook on high pressure for 15 minutes.

Makes 4 servings

Nutrition (with full-fat coconut milk):

Cals: 465 calories
Protein: 38g
Carbs: 17g
Fiber: 4g
Fat: 27g

Nutrition (with lite coconut milk):

Cals: 357 calories
Protein: 38g
Carbs: 17g
Fiber: 4g
Fat: 15g

*Serve with rice or fresh bread for higher carbs

Oven Fried Southern Honey Hot Chicken

This oven fried southern hot honey chicken tastes amazing and can be a great addition to your favourite salad or served with some wedge fries and veggies.

INGREDIENTS:

• 900g Boneless Skinless Chicken Breast⁠

• 1 cup (250ml) egg whites⁠

• 2 cups (200g) Panko Crumbs⁠

• 3 Tbsp (30g) Flour⁠

• 2 Tsp Kosher Salt⁠

• 1 Tbsp Thyme⁠

• 1 Tbsp (15mls) Extra Virgin Olive Oil⁠

• 6 tbsp (90g) Unsalted Butter⁠

• 2 Tbsp (40mls) Honey⁠

• 2.5 Tbsp Cayenne Pepper⁠

• 1 Tsp Chili Powder⁠

• 1 Tsp Paprika⁠

• 1 Tsp Garlic Powder ⁠

Hot Honey

• 6 tablespoons (90g) butter⁠

• 2 tablespoons (40mls) honey⁠

• 2-3 teaspoons cayenne pepper⁠

• 1/2 teaspoon chili powder⁠

• 1/2 teaspoon smoked paprika⁠

• 1/2 teaspoon garlic powder⁠

• kosher salt⁠

DIRECTIONS:

1. Add the chicken to a gallon size zip top bag. Pour the egg whites and salt over the chicken. Toss well, cover and refrigerate 20 minutes.

2. Preheat the oven to 425 degrees F. Line a baking sheet with parchment.

3. Add the corn flake crumbs, flour, thyme, and a pinch of salt to a medium sized bowl. Stir to combine.

4. Remove each piece of chicken from the egg whites, and dredge through the crumbs, pressing gently to adhere. Place on the prepared baking sheet. Repeat until all the chicken has been used. Make sure not to crowd your pan, if necessary use two baking sheets. Lightly brush the chicken with olive oil. Transfer to the oven and bake for 15-20 minutes, then flip the chicken over and continue cooking another 10 minutes or until the chicken is cooked through. If using thighs, you may need to cook the chicken a little longer 

5. Meanwhile, make the hot honey. Melt together the butter, honey, cayenne, chili powder, paprika, garlic powder, and a pinch of salt. 

6. Brush or drizzle the chicken generously with hot honey and serve warm Enjoy!

Makes 6 servings

Nutrition:

Cals: 356 calories
Protein: 39g
Carbs: 25g
Fat: 19g

Crispy Potatoes with Lemon Dijon Chicken

These potatoes are sure to be the crispiest you’ve tried, the perfect addition to any family dinner or meal prep!

INGREDIENTS:

• 900g chicken breast

• 2 kg russet potato

• 1/2 tsp baking soda

• 3 tbsp olive oil

• 1 tbsp + 1.5 tsp + 1 tsp salt

• 1 tbsp garlic powder

• 1/4 cup dijon mustard

• 1/4 cup lemon juice

DIRECTIONS:

1. Combine lemon juice, Dijon mustard and 1 tsp salt in a bowl. Toss chicken thighs in this mixture and allow to marinade for 30-60 minutes.

2. Preheat the oven to 450F (230C). Bring 2L of water to a boil in a large pot.

3. Dice potatoes into large cubes, at least 2-3 inches (5-8cm).

4. Once boiling, add potatoes, baking soda and 1.5 tsp salt to the water. Cook for 10 minutes after the water has returned to a boil.

5. Drain potatoes and allow to sit for 1 minute to allow extra moisture to evaporate. Add 2 tbsp olive oil, 1 tbsp salt and 1 tbsp garlic powder to the potatoes and toss until a thick layer of mashed potato like paste has built up on the potato chunks.

6. Place potatoes on a baking sheet and roast for 40 minutes, flipping after 25-30 minutes.

7. Place the chicken on a second baking sheet and bake for the last 20 minutes of the potatoes.

8. Let the chicken rest for 5 minutes before serving. Serve with your favourite veggie.

Makes 8 servings

Nutrition:

Cals: 437 calories
Protein: 40g
Carbs: 45g
Fiber: 3g
Fat: 10g

Sheet Pan Chicken, Potato and Veg with Feta Sauce

Meal prep doesn’t have to feel like a chore! If you’re wanting something quick and easy (that also tastes good!), then try out this sheet pan prep for a delicious spin on chicken, veg and potatoes.

INGREDIENTS:

• 2 tablespoons extra virgin olive oil

• 2 tablespoons Dijon mustard

• 4 cloves garlic, minced or grated (or 1 teaspoon garlic powder)

• 1 medium shallot, finely chopped (or 1 teaspoon onion powder)

• 2 tablespoons chopped fresh rosemary (or 1 tablespoon dried rosemary)

• 1 teaspoon smoked paprika

• Juice and zest of 1 lemon

• kosher salt and black pepper

• 900g boneless chicken breasts

• 1.2kg medium russet potatoes, cut into 2 inch pieces

• 1 tablespoon (15g) raw sesame seeds

• kosher salt and black pepper

• 400g small bunch asparagus, ends trimmed

Feta Sauce:

• 6 ounces (168g) feta cheese

• 1/4 cup (60g) plain Greek yogurt, 0%

• 1 clove garlic grated

• juice from 1 lemon

• 1/4 cup chopped fresh tender herbs, such as dill, basil, or parsley (or 2 tablespoons dried herbs)

• 1/4 teaspoon smoked paprika

• 1 pinch crushed red pepper flakes

DIRECTIONS:

1. Preheat oven to 425F/215C. In a medium bowl, combine 1 tbsp olive oil, mustard, garlic, shallot, rosemary, paprika, lemon zest and juice, salt and pepper. Add the chicken and toss well to combine. Let sit 15 min.

2. On a baking sheet, toss the potatoes with 1 tbsp olive oil and the sesame seeds. Season with salt and black pepper. Roast for 20 minutes.

3. Remove the potatoes from the oven and push them to one side of the pan. Put the chicken on the other side. Return the pan to oven and roast for 25 mins.

4. Combine the feta, yogurt, garlic, and lemon juice in a blender and blend until smooth and creamy. Stir in the herbs, paprika, and a pinch of red pepper flakes. If desired, thin with additional lemon juice.

5. Remove from the oven to add the asparagus in for the last 10 minutes of cooking, season with salt and pepper.

Makes 7 servings

Nutrition:

Cals: 411 calories
Protein: 38g
Carbs: 33g
Fiber: 3g
Fat: 14g

Kung Pow Chicken

When people think “meal prep” or “healthy eating” one of the first things that often come to mind is rice, chicken and vegetables - but not like this.

This Kung Pao chicken is so simple but has a ton of flavour and is a great no-fuss meal to prep for the week ahead. This can easily be poured over a hearty serving of rice or on top of your favourite salad greens.

INGREDIENTS:

• 450g boneless skinless chicken thighs, cubed⁠

• 3 teaspoons cornstarch⁠

• 1/2 cup + 1 tablespoon low sodium soy sauce⁠

• 2 tablespoons honey⁠

• 2 tablespoons balsamic vinegar⁠

• 1 tablespoon hoisin sauce ⁠

• 2 teaspoons red pepper flakes⁠

• 1 tablespoons avocado oil⁠

• 2 red bell peppers, thinly sliced⁠

• 1-2 red fresno peppers, seeded, if desired and thinly sliced⁠

• 4 cloves garlic, finely chopped or grated⁠

• 1 inch fresh ginger, grated⁠

• 1 teaspoon toasted sesame oil⁠

• 1/4 cup (35g) roasted peanuts⁠

• 4 green onions thinly, sliced, plus more for serving⁠ ⁠

DIRECTIONS:

1. In a medium bowl, toss together the chicken, 2 tsp cornstarch, and 2 tablespoons soy sauce.⁠

2. To make the sauce: Combine 3/4 cup water, 1/2 cup soy sauce, the honey, hoisin, balsamic, red pepper flakes, and 1 teaspoon cornstarch.⁠ ⁠

3. Heat the oil oil over medium heat. When the oil shimmers, add the chicken and cook, tossing 1-2 times, until it becomes crispy, about 5 minutes. Add the bell peppers, fresno peppers, garlic, and ginger, cook another 2-3 minutes. ⁠ ⁠

4. Pour in the sauce and bring to a boil over medium-high heat. ⁠ ⁠

5. Cook until the sauce thickens and coats the chicken, about 5 minutes. Stir in the sesame oil, peanuts and green onions, cook another 2 minutes.⁠ ⁠

6. Serve the chicken over bowls of rice. Top with additional green onions.⁠ ⁠

Makes 5 servings

Nutrition (without rice):

Cals: 281 calories
Protein: 27g
Carbs: 14g
Fiber: 2g
Fat: 13g

Sweet Potato Chicken Poppers (Gluten and Egg Free)

These chicken poppers are so versatile and make for a great protein source for dinner, a snack or even breakfast. This recipe is both gluten-free and egg-free so great for any households with dietary restrictions.

INGREDIENTS:

• 450g (1lbs) extra lean ground chicken

• 100g sweet potato

• 70g onion (~1/2 small onion)

• 2 tbsp coconut flour

• 1 tbsp nutritional yeast

• 1 tbsp Italian seasoning

• 2 tsp garlic powder

• 1/2 tbsp salt

DIRECTIONS:

1. Pre-heat the oven to 400 degrees F (200 degrees C)

2. While the oven is pre-heating, saute the sweet potato and onion in a pan (medium heat) until soft (~5-7 mins).

3. Combine the ground chicken, cooked sweet potato and onion mixture and seasonings together in a bowl.

4. Portion the mixture into 15 evenly sized balls on a baking sheet.

5. Using the bottom of a glass or a fork, flatten the balls into a ‘popper’ shape.

6. Cook the poppers in the oven for 20 minutes

Makes 3 servings (5 poppers = 1 serving)

Nutrition:

Cals: 271 calories
Protein: 30g
Carbs: 13g
Fiber: 4g
Fat: 11g

*For higher fats, guacamole (or mashed avocado) makes for a great dipping sauce

Simple Roast Chicken (Easy Meal Prep)

This recipe is perfect for a family dinner or for doing a week's worth of meal prep. Best of all, preparation takes under 5 minutes.

INGREDIENTS:

• 1 whole roast chicken (approx. 3 to 4lbs)

• 2 tbsp olive oil

• 1 tbsp salt

• 2 tsp garlic powder

• 2 tsp onion powder

• 1/2 tbsp paprika

• 1/2 tbsp pepper

DIRECTIONS:

1. Pre-heat the oven to 500 degrees (Fahrenheit) with a cast-iron skillet (or baking sheet) in the oven while it heats up.

2. Combine the seasoning together in a small bowl.

3. Rub the olive oil all over the chicken and sprinkle with the seasoning mix.

4. Once the oven in preheated, remove the cast-iron skillet and place the chicken inside breast side up.

5. Allow the chicken to roast for 15 minutes then turn the oven temperature down to 350 degrees (Fahrenheit).

6. Continue to let the chicken to roast for approximately 30 minutes until the thickest part of the chicken thigh is 165 degrees (Fahrenheit).

7. Once done roasting, remove the chicken from the pan allowing the juices to drain off. Place on platter and allow to rest for five minutes before carving and serving.

Nutrition:

4oz serving of white meat, skinless

Cals: 169 calories
Protein: 34g protein
Carbs: 0g
Fiber: 0g
Fat: 4g

4oz serving of white meat, with skin

Cals: 209 calories
Protein: 31g protein
Carbs: 0g
Fiber: 0g
Fat: 8g

4oz serving of dark meat, skinless

Cals: 196 calories
Protein: 32g protein
Carbs: 0g
Fiber: 0g
Fat: 7g

4oz serving of dark meat, with skin

Cals: 271 calories
Protein: 32g protein
Carbs: 0g
Fiber: 0g
Fat: 15g

Stuffed Chicken Breast

Ingredients

• 400g chicken breast (4 chicken breasts)

• 2 tbsp olive oil

• 1 pepper, diced

• ½ onion, diced

• 2 handfuls spinach

• 2 cloves of chopped garlic

Directions

1. Cut your chicken breasts in half and lay flat open, then flatted them as much as you can with your palm

2. Saute the peppers, onion, spinach and garlic in olive oil

3. Put ¼ of the veggies into each chicken breast and fold closed

4. Bake at 400 for 30 minutes

Nutrition (per serving, makes 4 servings):

Calories: 200

Fat: 10g

Carbohydrates: 2g

Fibre: 1g

Protein: 24g

Buffalo Chicken Stuffed Avocado

Ingredients

• 4 medium avocados

• 1/3 cup yogurt (2% plain Greek)

• Hot sauce to taste

• 400g shredded chicken breast (cooked)

• 2 green onions – diced

Directions

1. Preheat oven to 400

2. Halve the avocados and pit them, pop onto a baking sheet

3. Mix together hot sauce and yogurt to taste; mix in chicken and ¾ of the green onions

4. Stuff avocados with equal amounts of the buffalo chicken mixture,

5. Bake for 15 mins and top with remaining green onion

Nutrition per serving (makes 4 servings):

Calories: 355

Fat: 22g

Carbohydrates: 13g

Protein: 35g

Peanut Sauce Chicken Bowl

Ingredients

For the sauce: 

• 3 tbsp (45g) peanut butter / nut butter substitute

• 2 tbsp fresh lime juice (about 2 limes)

• 1 tbsp soy sauce

• 2 tsp brown sugar / cane sugar

• 2 tsp chilli paste

For the bowl:

• 200g chicken breast, measured raw

• 90g rice (1/2 cup), measured dry

• Romaine lettuce (lots!)

• 1 cup shredded cabbage

• 1/2 tbsp olive oil

• Bean sprouts (lots!)

• 50g avocado (about 1/2 a small - medium avocado)

Directions:

1. For the sauce, mix everything together and add warm water if it's too thick.

2. Bake/pan fry/ air fry your chicken breast. Pan fry the cabbage in the olive oil. Use romaine lettuce as the base for your bowls, and add everything else on top!

Nutrition (per serving):

Calories: 569

Fat: 23 g⁠

Carbohydrates: 58 g⁠

Fibre: 4.5 g⁠

Protein: 34 g⁠

For just the sauce (per serving):

Calories: 192

Fat: 15 g

Carbohydrates: 11 ⁠g

Fibre: 3 g⁠

Protein: 6 g

Adjust your rice, chicken and/or avocado serving as needed to hit your macros!

Pretzel Coated Chicken Fingers

Ingredients

• 400g chicken breast

• 2 tbsp plain Greek yogurt

• 2 tbsp dijon mustard

• 2 tsp honey

• 1 cup (30g) pretzel crumbs

• 1 tsp cayenne (or more if you like it spicy!)

• 1 tsp garlic salt

• 1 tsp paprika

• 1 tsp chili powder

Directions

1. Slice your chicken breast into strips.

2. In a bowl mix the yogurt, mustard and honey and coat the chicken strips.

3. In another bowl, mix together the pretzels and spices.

4. Coat the chicken breast in the pretzel mixture and place on a parchment paper lined baking sheet.

5. Bake at 425 F / 215 C for 15 - 20 minutes (or in the air fryer, at 400 for 15 minutes) until crispy and the chicken is cooked through.

6. If you want a dipping sauce, mix 2 tbsp plain Greek yogurt, 2 tbsp dijon mustard, 1 tsp cayenne, 1 tsp garlic salt, 1 tsp paprika, 1 tsp chili powder and 1 tsp honey together - voila!

Nutrition (per serving, recipe makes 4 servings):

Calories: 252

Protein: 33g

Carbohydrates: 18g

Fibre: 1g

Fat: 5 g

Protein: 33 g

Coconut Popcorn Chicken

Ingredients

• 2 lbs chicken breast

• 1/4 cup plain Greek yogurt

• 1 tbsp dijon mustard

• 1 1/2 cups unsweetened shredded coconut

• 1/2 cup panko bread crumbs

• 1/2 tsp paprika

• Salt and pepper

Directions

Preheat oven to 425 degrees Fahrenheit.

Dice chicken breast into bite sized pieces.

In a large bowl, mix together yogurt and dijon mustard. Toss the chicken to evenly coat.

In a separate bowl, mix together coconut, panko bread crumbs, and paprika, and add salt and pepper to taste.⁣

Remove each piece of chicken from the yogurt mixture and toss in the coconut/panko bowl until evenly coated. Place each piece onto a parchment paper lined baking sheet, making sure you don't overcrowd the pan!⁣

Bake at 425 for approximately 20 minutes.⁣

Macros per serving (this recipe makes 6): 314 calories, 40g protein, 7g carbs, 16g fat

Lemon Rosemary Dijon Chicken with Roasted Vegetables

Ingredients

• 1 tbsp dijon mustard

• 2 cloves garlic, minced

• 1/2 shallot, sliced

• 1 tbsp rosemary

• 1 tsp paprika

• Juice + zest of 1/2 lemon

• Pinch of salt and pepper

• 450g chicken breast

• 500g potatoes

• 1 tbsp olive oil

• 400g asparagus

Directions

Preheat the oven to 425 degrees Fahrenheit.

In a medium-large bowl, combine dijon mustard, garlic, shallot, rosemary, paprika, juice + zest from the lemon, and a pinch each of salt and pepper. Then add the chicken breast and toss well to combine. Let sit 15-20 minutes.⁣

On a rimmed baking sheet, toss the potatoes with 1 tablespoon olive oil. Season with salt and black pepper. Roast for 20 minutes, or until tender.⁣

Remove the potatoes from the oven and push them to one side of the pan. Put the chicken on the other side. Arrange the asparagus around the chicken and season with salt and pepper. Add the used and unused halves of the lemon to the pan for added flavour.⁣

Return the pan to oven and roast for 20-25 minutes more, until the chicken is cooked through.⁣

Inspired by Half Baked Harvest

Makes 4 servings, each with 265 calories / 28g protein / 23g carbs / 6g fat.⁣

Crispy Air Fried Chicken Nuggets

Ingredients

• 1lb chicken breast

• 2 tbsp dijon mustard

• 1/2 cup panko bread crumbs

• 2 tbsp fresh parsley (or 1 tbsp dried)

• 1 tsp lemon zest (optional)

• 1 tbsp parmesan cheese

• 1/2 tsp salt

Directions

Dice chicken breast and toss in dijon mustard.⁠ ⁠ Mix together panko, parsley, lemon zest, parmesan cheese and salt. Toss the mustard-coated chicken pieces in the panko-seasoning mixture.⁠ ⁠

Place chicken in the air fryer and spray with oil (this is super critical to make sure it's crispy)⁠. If using an air fryer, bake at 400 F / 200 C for 10 minutes.⁠ ⁠

If using an oven you can bake them at 400 F / 200 C for 15-20 minutes instead).⁠ ⁠

Macros: 1 serving (recipe makes four), 26g protein / 6g carbs / 4g fat⁠

Prosciutto Balsamic Peach Chicken with Burrata And Basil

Ingredients (makes 2 servings):

300g chicken breast
2 tsp fig preserves/jam
4 slices prosciutto
2 small shallots, halved
4 garlic cloves, smashed
1 peach, cut into 6 wedges
2 tbsp fresh thyme
1 tbsp olive oil
1 pinch crushed red pepper flakes
¼ cup balsamic vinegar
2 tbsp chicken broth
30g burrata cheese

Directions:

1.     Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper

2.     Cut your chicken breast in halves. Season the chicken with salt and pepper. Spread each cutlet with 1 tsp fig preserves, then wrap 2 pieces of prosciutto around each cutlet.

3.     Transfer the chicken to the prepared sheet. Arrange the shallots, peaches, and thyme around the chicken.

4.     Transfer to the oven and roast for 15-20 minutes, until the chicken is cooked.

5.     Switch the oven to broil Remove the peaches from the pan to a plate. Return the chicken to the oven and broil for 1-2 minutes, until the prosciutto is crisp. WATCH CLOSELY. 

6.     Remove from the oven, place the chicken on the plate with the peaches.

7.     Heat a pan with the olive oil and add the shallots and garlic over medium heat.

8.     Add the pinch of red pepper flakes, balsamic vinegar and broth.

9.     Bring to a boil over high heat. Boil 3-5 minutes, until reduced by half.

10.  Slide the chicken and peaches back into the pan, simmer 1 minute. Remove from the heat.

11.  Serve the chicken topped with peaches, burrata, and fresh basil. Drizzle over any remaining pan sauce. Serve alongside rice and veggies.

Nutrition (per serving):

 Calories: 344

Fat: 18 g

Carbohydrates: 7g

Fibre: 2g⁠

Protein: 40 g