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

Deep Dish Chicken Casserole

What is your idea of a warm, home cooked comfort meal? This deep dish chicken casserole is a top pick of ours.

Warm, cheesy and full of flavour, colour, protein and just the right amount of carbs and fats for a well rounded meal!

This is a great dish to bring to a potluck, dinner party, family supper or to meal prep for your lunch/dinners for the week ahead!

Ingredients:

• Bacon (180g)

• Chicken Breast (1kg)

• Extra aged sharp cheddar (125g)

• Russet Potato (400g)

• Corn (275g)

• Kale (100g)

• Red bell pepper (375g)

• White/yellow Onion (275g)

• Green onion (for garnish)

• Olive oil mayo (130g)

Directions:

1. Bake, pan fry or BBQ the chicken breast and cut into bite sized pieces

2. Pre boil the potatoes

3. Pan fry or bake the bacon

4. Fry the onion, garlic and bell peppers until fragrant

5. Mix all of the ingredients together in a large bowl and transfer to a large baking dish (or two smaller ones)

6. Top with the shredded cheese and bacon

7. Bake for 25 minutes at 350

8. Top with green onion before serving (optional, but recommended!)

Macronutrient information per serving (makes 8 total servings): Cals: 423 / Protein: 42g / Carbs: 23g / Fat: 17g