This meal of the week is a bit different. Although I have
aimed this at bodybuilders on a pre contest diet, this recipe is one of the
best choices for anyone with weight loss plans who are after a tasty meal idea. As I am really into my food, I looked at better ways to cook chicken and rice
for pre contest. As this diet is extremely strict you are very limited with the
type of seasoning you can use. Anything with sugar is a massive "NO
NO" and if you look at the ingredients on most seasonings you will see sugar
and salt. All sauces are out of the question as these have a big calorie
content, most again are loaded with sugar and salt.
Ingredients
4 chicken breasts
300g of wholegrain rice (uncooked)
Ground Black pepper
1 chili
1 clove of garlic
A bunch of fresh coriander
No sugar/ salt seasoning.
Olive oil or "1 cal none stick spray"
Step 1
Cook the rice so it is ready to eat, leave this to cool slightly but don't allow it to go totally cold
Step 2
Wash and cut the chicken breast into chunks. We are not looking for anything pretty here, just chop it up and spray with the 1 cal none stick spray a few times.
Step 3
Crush or finely chop the garlic (If you have seen good fellas, you can use a razor blade) and cut the chili up. Make sure you remove the seeds from the chili here if you don't want it to be too hot.
Step 4
Pull apart or chop the coriander finely and mix with the garlic, chili and coriander.
Step 5
Season the chopped chicken with the Singapore seasoning or what ever you chose to use. (the Singapore seasoning will give the food a nice spicy Asian taste). Then mix in the chili, garlic, pepper and coriander. It is best to coat all of the chicken with this seasoning, so get stuck in to it with your hands.
Step 6
Put the raw chicken covered in seasoning into a food processor and also add the rice. Blend this in short bursts, you don't want to make a raw chicken and rice soup! It is personal preference on how fine you want to go here but I like to keep it fairly course.
Step 7
Once this is mixed or "Blended" take this out of the blender and put into a bowl. Make the mixture into a ball. Half the ball and half this again, you should end up with 4 balls... Nice! Squash these balls down so they are about an inch thick
Step 8
Use the 1 cal spray to lightly grease a baking tray or some tin foil, then place the 4 cakes onto the tray and again spray with 1 cal spray (This will give the cakes a crispy finish) or if you are not on a pre- contest diet, you could top with Parmesan cheese. (I haven't tried this but I imagine that it would finish off the cakes nicely)
Step 9
Put in a preheated oven at 180 Celsius or gas mark 4 for around 30 mins or until they have started to brown. Make sure that these are cooked thoroughly before eating.
Step 10
Serve with your favorite veg and eat while hot if you can. I have also eaten these cold as I will normally make a big batch. It's best not to reheat these as reheated chicken can cause you problems if it's not done right.
300g of wholegrain rice (uncooked)
Ground Black pepper
1 chili
1 clove of garlic
A bunch of fresh coriander
No sugar/ salt seasoning.
Olive oil or "1 cal none stick spray"
Step 1
Cook the rice so it is ready to eat, leave this to cool slightly but don't allow it to go totally cold
Step 2
Wash and cut the chicken breast into chunks. We are not looking for anything pretty here, just chop it up and spray with the 1 cal none stick spray a few times.
Step 3
Crush or finely chop the garlic (If you have seen good fellas, you can use a razor blade) and cut the chili up. Make sure you remove the seeds from the chili here if you don't want it to be too hot.
Step 4
Pull apart or chop the coriander finely and mix with the garlic, chili and coriander.
Step 5
Season the chopped chicken with the Singapore seasoning or what ever you chose to use. (the Singapore seasoning will give the food a nice spicy Asian taste). Then mix in the chili, garlic, pepper and coriander. It is best to coat all of the chicken with this seasoning, so get stuck in to it with your hands.
Step 6
Put the raw chicken covered in seasoning into a food processor and also add the rice. Blend this in short bursts, you don't want to make a raw chicken and rice soup! It is personal preference on how fine you want to go here but I like to keep it fairly course.
Step 7
Once this is mixed or "Blended" take this out of the blender and put into a bowl. Make the mixture into a ball. Half the ball and half this again, you should end up with 4 balls... Nice! Squash these balls down so they are about an inch thick
Step 8
Use the 1 cal spray to lightly grease a baking tray or some tin foil, then place the 4 cakes onto the tray and again spray with 1 cal spray (This will give the cakes a crispy finish) or if you are not on a pre- contest diet, you could top with Parmesan cheese. (I haven't tried this but I imagine that it would finish off the cakes nicely)
Step 9
Put in a preheated oven at 180 Celsius or gas mark 4 for around 30 mins or until they have started to brown. Make sure that these are cooked thoroughly before eating.
Step 10
Serve with your favorite veg and eat while hot if you can. I have also eaten these cold as I will normally make a big batch. It's best not to reheat these as reheated chicken can cause you problems if it's not done right.
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