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

Macro Friendly Holiday Feast

Macro Friendly Holiday Feast

Whether it’s the holiday season or you’re just craving a good ol' home cooked chicken dinner, here’s how MTMM does it without breaking your macro-bank! All the flavour and goodness of your classic turkey dinner but this rendition won’t leave you glued to the couch for hours afterwards.

INGREDIENTS:

• 1 roasted chicken

For the roasted brussel sprouts and yams:

• 400g brussel sprouts

• 750g yams

• 4 tbsp olive oil (divided)

• 1 tbsp balsamic vinegar

• 3 tbsp maple syrup

• 56g pecans

• Salt and pepper

For the cauliflower mash:

• 600g cauliflower

• Splash of almond milk

• 30g cream cheese

• 50g greek yogurt

• Garlic

• Salt and pepper

For the gravy:

• 1 tbsp olive oil

• 100g mushrooms

• 100g onions

• 1 tbsp rosemary

• 1/3 cup chicken broth

• 1 tbsp soy sauce

• 30g miso paste

• 30g almond flour (or all purpose)

• Salt and pepper

DIRECTIONS:

1. Roast your chicken

For the brussel sprouts and yams:

1. Place chopped brussel sprouts and yams in a baking dish and drizzle with 1 tbsp olive oil

2. Bake at 350 for 30 minutes

3. In a bowl, combine remaining 2 tbsp olive oil, 1 tbsp balsamic vinegar, 3 tbsp maple syrup and pecans

4. Mix with the brussel sprouts and yams and put back in the oven for 10-15 minutes

Makes 10 servings, each with 3g protein, 30g carbohydrates and 10g fat

For the cauliflower mash:

1. Steam cauliflower

2. Add greek yogurt, cream cheese, almond milk, garlic, salt and pepper to the cauliflower and blend with any kind of blender you have. Be patient!

Makes 10 servings each with 3g protein, 4g carbohydrates and less than 1g fat

For the gravy:

1. Sautee onions and mushrooms in olive oil and add rosemary

2. Once softened, add chicken broth, soy sauce and miso paste and mix well

3. Add almond flour, mix well and bring to a simmer

4. Remove heat and blend with any kind of blender. Salt and pepper to taste

Makes 10 servings, each with 1g protein, 2g carbohydrates and 2g fat