Recipes, Simple Bachelor Food Prep / By

CHICKEN TENDERLOIN + JASMINE RICE + STEAMED BROCCOLI, CARROTS & GREEN PEPPER

Very basic Simple Bachelor Food Prep bowl with some extra added variety in vegetables.

INGREDIENTS:

  • 2+ lbs. chicken tenderloin
  • Jasmine rice
  • 3+ bunches of Broccoli
  • 2+ Carrots
  • 1 Green Pepper
  • Black Peppercorn Grinder
  • Pink Himalayan Sea Salt
  • Goya Adobo
  • Avocado or Olive Oil

PREPARATION:

  1. Throw at least 3 cups of dry rice into your rice cooker. Do this first as it will take the longest.
  2. Follow the instructions for preparing your chicken tenderloin here.
  3. Prepare the broccoli by removing the stem from the florets.
  4. Prepare the carrot by chopping them into half inch slices.
  5. Prepare the pepper by chopping it up into half inch chunks.
  6. Add your broccoli florets, carrot slices, and pepper chunks into a non-stick frying pan with a few tablespoons of water and cover with a lid. Cook on medium to medium high for about 6 minutes for a more firm cooked broccoli.

BUILDING THE BOWL:

  • Rice first. 300+ grams of rice. This number can scale up or down based on your daily carbohydrate requirements
  • 125+ grams of chicken tenderloin goes on top
  • 100+ grams of broccoli
  • 50+ grams of carrots
  • 50+ grams of green pepper
  • Top it with more fresh ground black pepper and sea salt on top of everything

MACROS:

  • 48g Protein | 78g Carbohydrate | 8g Fat | 576 Calories

TIPS:

  • If eating this meal post workout, you can scale the carbohydrates up to meet your post workout carbohydrate ratio.
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