How To make Garlic Chicken (Oriental) Low Fat
Ingredients
1
pound
chicken breasts, boneless, skinless
1/4
teaspoon
cornstarch
3
tablespoon
chicken stock
1/4
cup
garlic, chopped
1/3
cup
water chestnuts, sliced
1/3
cup
bamboo shoots, sliced
1/2
teaspoon
salt
1/2
teaspoon
sugar
3
tablespoon
soy sauce
1/2
cup
water
1
teaspoon
sesame oil
MARINADE
:
1
teaspoon
sherry, dry or sake
1/4
teaspoon
salt
1
tablespoon
sesame oil
1
each
egg white
Directions:
Chop chicken breasts into 2 inch square pieces; mix marinade ingredients in a medium bowl; add chicken pieces and mix well; let stand at least 20 minutes.
Heat 1 tablespoon oil in a wok over medium heat 1 minute; add chicken pieces and stir-fry until chicken is almost cooked, 3 to 4 minutes. Remove chicken, draining well over the wok; set aside. Dissolve cornstarch in chicken stock to make a paste; set aside. Heat oil in wok over medium heat 1 minute; add cooked chicken, garlic, water chestnuts and bamboo shoots; stir-fry about 2 minutes. Add salt, sugar, soy sauce and water; cover and cook over low heat 10 minutes.
Add cornstarch paste; stir-fry until sauce thickens slightly, about 30 seconds; stir in 1 teaspoon of sesame oil; serve hot.
Makes 4 servings.
Nutrition Facts
Amount Per Serving:
Calories 268
Calories from Fat 104
Percent Total Calories
From: Fat 39 %
Protein 47%
Carbohydrate 15%
Totals and Percent Daily Values (2000 calories):
Fat 12g,
Saturated Fat 2g
Cholesterol 77mg
Sodium 1362 mg
Total Carbohydrate 10g
Dietary Fiber 1g
Sugars 0g
Protein 31g
Vitamin A 22 units
Vitamin C 6 units
Calcium 0 units
Iron 2 units
How To make Garlic Chicken (Oriental) Low Fat's Videos
Honey chicken meal prep done in 30 minutes to set you up for the whole week | Episode 1
Meal prep is about making our lives easier, saving money, portion control and control of cravings and temptations. This delicious honey chicken meal prep is done in 30 minutes or less to set you up for the whole week and the portion sizes are filling. Nothing is worse than still being hungry after eating a delicious meal, whether it be breakfast, lunch or dinner. This is the start of maybe a new series - Meal Prep Mondays.
Join The Patreon (Early Access To Each New Video, Exclusive Videos & Shoutouts)
Patreon -
Follow Me On Socials -
Instagram - (Lots of behind-the-scenes!)
TikTok -
My Website -
Recipe & Method - Coming Soon!
If you can, please leave some comments over on the website to help me out. Thank you!
Get your own Koi Knives Here - (I'm not being paid for this, the knives are genuinely incredible and I'm helping out a local new business that specialises in Japanese knives) ps. I'll be using these knives in every video, I'm so happy with them -
Nakiri -
Gayuto -
Petty -
My Meal Prep Glass Containers -
Makes - 5 (1 Litre Containers)
Ingredients -
Chicken & Seasoning -
1 Tbsp (20ml) - Peanut Oil
1kg (2.2lbs) - Boneless & Skinless Chicken Thighs, Diced
1 tsp (2.5g) - Onion Powder
4 - Garlic Cloves, Minced
Salt & Pepper To Taste
Honey Sauce -
70g (2.4oz) - Honey
50g (1.7oz) - Sriracha Sauce
30g (1.06oz) - Apple Cider Vinegar
10g (0.3oz) - Sesame Oil
Salt To Taste
Rice, Broccoli & Garnishes -
350g (12.3oz) - Basmati Rice, Washed
700ml (700g) - Cold Water
Salt & Pepper To Taste
1/2 Tbsp (10ml) - Peanut Oil
2 - Medium Sized Heads of Broccoli, Florets & Stalks Trimmed
1 - Spring Onion (Scallion), Thinly Sliced (Green Stem Only)
1 1/2 Tbsp (14g) - Black & White Sesame Seeds
Here’s the breakdown of nutrients per serving -
Sodium: 897mg (39%)
Calcium: 75mg (8%)
Vitamin C: 10mg (12%)
Vitamin A: 225IU (5%)
Sugar: 12g (13%)
Fiber: 2g (8%)
Potassium: 557mg (16%)
Cholesterol: 196mg (65%)
Calories: 714kcal (37%)
Trans Fat: 1g
Monounsaturated Fat: 17g
Polyunsaturated Fat: 10g
Saturated Fat: 10g (63%)
Fat: 41g (63%)
Protein: 38g (76%)
Carbohydrates: 70g (23%)
Iron: 3mg (17%)
To store, place the containers in the fridge for up to 5 days and in the freezer for up to 4 months. Thaw in the fridge overnight, before reheating or taking it out with you. It will start losing flavour after day 3 so make sure to freeze it if you know you’re not going to eat it all within that time frame.
*It’s recommended to freeze straight away and thaw overnight when needed*
To heat, place in the microwave, pop the air vent on the lid of the container and heat in bursts until the chicken is hot in the centre.
#mealprep #howtomealprep #mealprepideas
if you only have 20 minutes, make Spicy Garlic Chicken!
#food #foodie #cooking #shortsvideo #recipes #dinner #easyrecipe #chicken
FULL RECIPE:
STOP EATING Plain Chicken & Rice! Try this High Protein Halal Cart Chicken Instead! #recipe #foodie
High Protein Delicious Chicken & Rice Halal Cart-Style for Meal Prep!
There’s no reason to be eating plain chicken and rice when you can make this incredibly easy and delicious chicken recipe! Packed with flavor, so filling while being low calorie! Perfect for meal prep too????????????
Macros per serving (total 4)
430 Calories | 41g Protein | 42g Carbs | 11g Fat
Ingredients (for 4 servings)
- 700g Raw Cubed Chicken Breast
- 1 tbps Oregano
- 1 tbsp Cumin
- 1 tbsp Paprika
- 1 tsp Chilli Powder
- 1 tbsp Garlic Powder
- 1 tsp Salt
- 1 tsp Olive Oil
- 1/2 Lemon Juice
Cook on high heat for 3-4 mins each side till golden brown
- Shredded Lettuce
- Chopped Tomatoes
- Garnish Coriander (optional)
Garlic Sauce
- 150g Fat Free Greek Yogurt (any yogurt works)
- 50g Light Mayo
- 2 Minced Garlic Cloves
- Chopped Coriander/Cilantro
- 1/2 tsp Cumin, Salt, Pepper
- 1/2 Lemon Juice
You can store this sauce for multiple days in a bottle or container, perfect to prep in batches
Golden Rice
- Basmati Rice (207g uncooked gives about 560g cooked weight | 140g Cooked Rice per serving)
- season with Turmeric, Cumin, Paprika, Garlic, Salt
- Add water then bring to a boil then simmer on low heat for 8-10 mins till fully cooked
Distribute into 4 equal servings and enjoy!
Find more Easy & Delicious Recipes like this in my Digital Cookbook!????????????❤️
Important notes
- When reheating the meal prep, i would put the sauce and lettuce seperately then heat the rice and chicken in a microwave
- You can store the sauces in little containers in the meal prep box
Hope you all have a great weekend and let me know if you try this recipes!
4 Amazing Chicken Meal Prep Dishes to Add to Your Daily Routine
Make life easy by adding unique flavors to a simple dish!
___
Subscribe to Tastemade:
LIKE us on Facebook:
FOLLOW us on Instagram:
FIND us on Snapchat Discover:
JOIN us on Tastemade Makers:
High Protein Crispy Orange Chicken! #chinesefood #chicken #recipe #weightloss #shorts #mealprep
Crispy & Sticky Orange Chicken! All for 336 Calories with 47g of protein!
A popular takeout meal made healthier, with lower calories and better macros! You can still enjoy your favourite foods for weight loss!
Macros per serving without rice
336 calories - 47g protein / 24g carbs / 6g fat
Macros per serving with 120g cooked rice
455 calories - 48g protein / 57g carbs / 6g fat
INGREDIENTS (for 2 servings)
For the Crispy Chicken:
• 300g raw chicken breast (cut into cubes)
• 1 tsp salt & pepper
• 1 tsp garlic powder
• 1 tsp paprika or smoked paprika
• 25g cornflour or cornstarch
• 1 tsp baking powder
For the Sticky Orange Sauce:
• 150ml fresh orange juice (you can squeeze from fresh oranges)
• 25 ml low sodium soy sauce
• 15g honey
• 5g cornflour or cornstarch
• 40-50ml water
• 1/2 tsp chilli flakes
• 3 garlic cloves chopped
• 1 tbsp ginger chopped
• Orange zest (optional)
For Garnish:
• Sesame seeds
• Green onion / Scallion
To serve:
• 120g cooked white rice per serving
Calories and macros may vary based on ingredients you use!
ENJOY!
Can’t wait for you to try this!
Find more Easy, Healthy & Delicious Recipes like this in My Cookbook!
MOST DELICIOUS High Protein Creamy Garlic Cheesy Chicken & Potatoes! ONLY 502 CALS #recipe #fitness
High Protein Creamy Garlic Cheesy Chicken & Potatoes! ONLY 502 Calories????????????
This might just be the best chicken recipe i’ve made! Creamy Garlic Parm Chicken with Cheesy Potatoes all in one pan perfect for weight loss!
Macros per serving (4 total)
502 Calories | 53g Protein | 38g Carbs | 15g Fat
Ingredients (4 servings)
- 800 Cubed Chicken Breast
- 3-4 Garlic Cloves Minced
- 2 tsp Onion Powder
- 2 tsp Mixed Herbs
- 1 tsp Chilli Flakes
- 2 tsp Paprika
- 1 tsp Salt
- 2 tsp Olive Oil
Crispy Potatoes
- 800g Uncooked Potatoes
- 1 tsp Salt, Garlic Powder, Mixed Herbs, Chilli Flakes, Paprika
- Optional Olive Oil or Cooking Spray
Air Fry for 18-20 mins at 200C / 400F
Oven Bake for 20-23 mins at 200C
Creamy Garlic Parm Sauce + Mix
- 120ml any milk of your choice
- 100g Light Cream Cheese (Philadelphia Lightest)
- 40g Grated Parmesan
- Extra Seasoning (Salt, Garlic, Mixed Herbs)
- 50g Shredded Mozzarella (or any low fat cheese)
- Garnish with Fresh Parsley
Find more Easy & Delicious Recipes like this in my Digital Cookbook???????? NEW Print Friendly PDF version is OUT NOW!
Important Cooking Notes
- When cooking the potatoes make sure they do not burn and get too dry. You can skip the olive oil and use cooking spray instead
- After cooking the chicken for 5-6 mins, make sure you lower the heat before adding the milk and cream cheese
- Mix the cream cheese till it melts and becomes smooth and creamy
- After adding the potatoes in, mix till combined then add cheese, cover for 4-5 mins till the cheese is melted
SERVE & ENJOY!
.
.
.
.
#chicken #chickenrecipes #potatoes #potato #fries #mealprep #garlicparmesan #creamychicken #cheese #highprotein #lowcalorie #healthyrecipes #healthymeals #easyrecipes #weightloss #fatloss #fitness #foodie