Chicken fried rice (for 4 people)
This lunch is made healthy and nutritious by adding lots of fresh vegetables, less brown rice, and just a little oil to crisp up the rice.
This low-calorie chicken fried rice lunch has just 390 calories per serving and only 2.5 grams of saturated fat.
This lunch contains 720 milligrams of sodium, so for those watching their salt intake, limit your soy sauce intake.
Ingredient:
- 1 tablespoon peanut oil or vegetable oil
- 4 green onions, separate the leaves and white parts, chop finely
- 1 tablespoon grated fresh ginger
- 2 cloves garlic, minced
- 1 medium sized zucchini, diced
- 2 carrots, diced
- 2 cups broccoli, cut into bite-sized pieces
- 2 cups mushrooms (preferably shiitake), stems removed, sliced
- 230 grams boneless, skinless chicken thighs, cut into thin, bite-sized pieces
- 600 grams of cooked brown rice
- 2 tablespoons soy sauce
- 2 eggs, lightly beaten
Making:
- Heat oil in a pan over medium high heat.
- When the oil is lightly smoking, add the green onions, ginger and garlic, cook for 30-45 seconds.
- Add zucchini, carrots, broccoli and mushrooms, cook for 4-5 minutes, mix well.
- Add the chicken and cook for another 2-3 minutes, until the chicken is no longer pink.
- Add rice and soy sauce, cook for another 5 minutes.
- Make a space in the middle of the pan and put the eggs in.
- Use a spoon to quickly stir the eggs until the mixture is light and fluffy, then stir well with the remaining ingredients.
- Garnish with green onions and enjoy.
Sweet and sour beef (for 4 people)
For a healthier alternative to lunch, this simple beef stir fry recipe is only 300 calories. Serve with rice, depending on your personal nutrition goals for the day.
Ingredient:
- 2 tablespoons soy sauce
- 2 teaspoons cornstarch
- 340 grams of beef tenderloin, thinly sliced
- 1/2 tablespoon peanut oil or vegetable oil
- 8 green onions, separate the green leaves and white parts, chop finely
- 4 cloves garlic, thinly sliced
- 2 cups mushrooms, thinly sliced
- 500 grams of green beans
- 1 tablespoon chili garlic sauce
Making:
- Mix soy sauce and cornstarch well.
- Add beef, mix well and let stand for 10 minutes.
- Heat oil in a pan over high heat.
- When the pan is hot, add green onions and garlic and cook for 30 seconds.
- Add mushrooms and beans and stir-fry for 3-4 minutes.
- Add beef, along with soy sauce and stir-fry for 3 minutes, until beef turns brown.
- Add the chili garlic sauce and cook until the sauce lightly coats the surface of the meat and vegetables.
- Garnish with green onions and enjoy.
