People who exercise a lot seem to be obsessed with protein. So here is a high protein, low-calorie, filling, easy, and delicious meal. It was also, conveniently, a good way for me to use up some leftover ingredients
There isn’t much else to say about this recipe other than how awesome it is. Throughout the recipe I used cooking spray when I was changing the ingredients in the pan (you’ll see what I mean) instead of adding a lot of olive oil or vegetable oil because it’s easier to control and you really don’t need all that much oil. And the only time I really used salt and pepper was on the chicken because the soy sauce will add enough sodium for you when it all comes together.
For the brown rice I just used Minute Brown Rice and followed the directions using 2 cups of uncooked rice. You can do whatever you want, which is why I put the amount of cooked brown rice instead of giving you directions on how to cook rice.
Chicken and Spinach Stir-Fry
Serving Size: about 1 ¼ cup
2 2/3 cups cooked brown rice
2 whole eggs, whisked
1 ½ lbs. boneless, skinless chicken tenders(or breasts), cut into ½ inch cubes
½ onion, finely chopped
8 oz. mushrooms, chopped
1 garlic clove, minced
8 oz spinach, roughly chopped
1 Tbsp. Sesame oil
1 Tbsp. soy sauce
2 tsp. Hoisin sauce
1 tsp. vinegar
Salt and Pepper to taste
Lightly coat a large non-stick skillet with cooking spray, and scramble the eggs until cooked through, making sure to break it apart into small pieces. Remove from pan, spray again, and cook chicken until cooked through.
Meanwhile, make the sauce by mixing the sesame oil, soy sauce, hoisin, and vinegar in a small bowl.
Remove chicken from pan when cooked. Add onion, garlic, and mushrooms, and cook until tender. Add the spinach, cooking until wilted, then add the brown rice and stir to thoroughly incorporate it. Add the sauce, stir, and cook for 1 minute. Add in the cooked chicken and egg and heat through.
Nutritional info per serving: Calories 409, Fat 10g, Carbs 39g, Protein 48g