Skinny Recipes For the Fitness Fanatic: Garlic Pepper Chicken with Greens Over Fried Rice

Hello Friends and welcome back for another weekly recipe J. This week feels like cheat with out the extra pounds and jiggle after haha! We are going to take a classic Asian recipe and make it cleaner, leaner and greener! Garlic Pepper Chicken and Fried Rice are by far one of my favorite Asian dishes but let’s be honest here…. it is not good for you! There is no reason why we cannot revamp this recipe and make it clean without sacrificing that classic taste we have come to know and love! The level of this is pretty basic but it does require some multi-tasking so keep that PMA nearby and let us hit the kitchen for some fit food fun!

Skinny Grocery List:

This week we are going farm fresh and free range! Happy ingredients = happy tummies J

48oz Chicken Breast (Free Range is a Plus)

¾ C Carrots (Beta-carotene Hooray!)

½ C Green Onions

4 Baby Bok Choy

2 C Broccoli Florets

4 Egg Whites

2 C Brown Rice

¼ C Garlic

1 ¼ C Chicken Stock (I went Organic and Low Sodium)

1 Tbsp Stevia in the Raw (You can use Splenda here but it does change the Nutrition)

1 Tbsp Black Pepper

2 Tbsp Liquid Aminos or Reduced Sodium Soy Sauce

1 – 1 ½ Tsp Fish Sauce (Thai Kitchen carries amazing products! Check them out!)

2 Tsp Sea Salt

Non-stick Spray (our life saver!!!)

Kitchen Hardware:

(2) Non-stick Pans (Large preferably)

Large Sieve

(2) Pots

Mixing Bowl

Whisk or Fork (I always go for the fork)

Spatula

Paring Knife

Large Knife

Measuring Cup

Measuring Spoons

Cutting Board

- - - - r

- - - - Directions to a Delicious Dinner:
        
        Start by filling your pot with 4 cups of water and bring to a rapid boil
        
        When the water is boiling add 2 C of Brown Rice and reduce to Medium Heat
        
        Set Timer for 30 Minutes
        
        Our rice will cook the duration of our meal prep
        
        Meanwhile prep your chicken by removing all that icky fat and skin..yuck!
        
        Cut your cleaned chicken into 2” square pieces or smaller
        
        Rinse your Onions and Carrots and let drain
        
        1) Bring water to a boil 2) Stir in rice
        3) Prep Chicken 4) Rinse our Veggies :)
        
        In a greased skillet add ¼ C of Minced Garlic and Sautee on medium until Brown
        
        Add Chicken and ¼ C of Chicken stock stirring occasionally while chicken cooks
        
        Now prep your carrots by dicing them into small pieces (somewhere between itty bitty and dime size ha!)
        
        Cut your Green onions into small pieces and set both carrots and onions aside
        
        Remember to wash your greens!
        
        Rinse your Broccoli and Bok Choy
        
        Take your other pot and bring 4-6 Cups of water to a rapid boil
        
        Prep your Broccoli into bite size pieces
        
        Once Water is boiling Place broccoli into your Sieve first the stand bok choy up on top
        
        Let steam for approx. 15 minutes (or until reaching the desired doneness)
        
        1) Bring Water to a Boil 2) Steam Broccoli and Bok Choy
        3) Add Stock to Rice 4) Add Carrots and Stir
        
        Back to our rice ;)
        
        Add 1 C Chicken Stock and Stir in carrots, reduce heat to medium – medium low
        
        Almost done! Hang in there!
        
        Add 10 minutes to your timer
        
        Ok Back to our chicken haha (back and forth, back and forth)
        
        Add Black Pepper, Stevia, Fish Sauce and water bring heat up to high
        
        1) Spray Pan with Non-stick Spray 2) Brown Garlic
        3) Add Stock and Chicken 4) Cook Chicken through
        
        1) Add Pepper 2) Add Stevia
        3) Add Aminos 4) Add Water
        
        Stir in all your spices until sauce thickens around chicken and reduce to low
        
        To Finish up our rice we are going to take 1 Tbsp of Amino Acids and whisk it into our egg whites
        
        When Rice is Done add it to a large greased skillet and pat it down evenly
        
        Bring heat to high
        
        Remove Chicken From heat
        
        1) Add Amino Acids to Whites 2) Whisk
        3) Add Rice to Pan 4) Stir in Egg White Mixture
        
        Add Whisked eggs and stir very quickly scrabbling the egg into the rice
        
        1) Drop Veggies into Water 2) Stir in Chives
        3) Add Sea Salt 4) Strain Veggies
        
        We will now reduce the heat on our steamed veggies to medium low and drop them into the boiling water
        
        Meanwhile add Chives and 1 Tsp of sea salt into our rice and stir well
        
        Remove Rice from heat
        
        Strain Veggies and Salt them with remainder of salt (Optional)