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Bulking Chicken Broccoli Stir Fry W Rice, Apple

Healthy Recipe To Create A Meal With Portion Size Dynamically Adjusted To Meet Your Metabolic Needs Perfectly For Muscle Gain And Fat Loss - Bulking Chicken Broccoli Stir Fry W Rice, Apple


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Recipe For Bulking Chicken Broccoli Stir Fry W Rice, Apple To Make Healthy Bodybuilding Meal For Gaining Muscle, Losing Fat, And Getting Healthy.
Super easy to make and delicious too.
FoodQuantityHow MeasureProteinCarbsFiberNet CarbsFatCalories
broccoli(?)95.5 gweigh after boiling or steaming2.4 g6.8 g3.1 g3.8 g0.3 g33.4 cals
oil, peanut(?)6.3 gweigh0 g0 g0 g0 g6.3 g55.5 cals
garlic, fresh(?)7.4 gweigh after peeling and chopping0.5 g2.5 g0.2 g2.3 g0.1 g11.1 cals
red pepper flakes(?)1.3ml / 0.3tsp measuring spoon0 g0 g0 g0 g0 g0 cals
soy sauce, low sodium(?)26.6 gweigh1.4 g2.3 g0.2 g2.1 g0 g14.1 cals
honey(?)14.7 gweigh liquid honey0 g12.1 g0 g12 g0 g44.6 cals
ginger, ground(?)5ml / 1tsp measuring spoon0 g0 g0 g0 g0 g0 cals
corn starch(?)9.4 gweigh0 g8.3 g0 g8.3 g0 g35.2 cals
water(?)30ml / 6tsp weigh0 g0 g0 g0 g0 g0 cals
rice, brown, cooked(?)52 gweigh after cooking1.4 g13.3 g0.8 g12.5 g0.5 g63.9 cals
apple(?)1apple(s)0 g31 g5 g26 g0 g116 cals
chicken breast, skinless, boneless, raw(?)145.2 gweigh before cooking32.7 g0 g0 g0 g3.8 g174.2 cals
 
MEAL TOTALS38.4 g76.2 g 9.3 g 66.9 g 11 g 548 cal
MACRO PERCENTAGES28%54%  18% 
TOTAL EFFECTIVE PROTEIN:31.3g

1) Weigh out proper portion of raw broccoli, rinse, then microwave 6 minutes.
2) Weigh out proper portion of raw chicken breast and chop into small cubes.
3) Weigh out proper amount of peanut oil and put into deep skillet with chicken, garlic, and red pepper flakes. Cook on medium high stirring regularly.
4) While broccoli and chicken are cooking, make sauce by combining soy sauce, honey, water, ginger, and cornstarch in a mixing bowl. Crush all cornstarch lumps.
5) When chicken is done, add sauce mixture while stirring constantly until sauce becomes clear then add cooked broccoli and stir well.
6) Reduce heat to low and simmer covered for two minutes.
7) Weigh cooked rice and reheat then pour stir fry over rice.

Have apple for desert. Red pepper flakes are optional! For a more traditional flavor, substitute brown sugar for honey.

Enjoy!
Vitimans, Fiber and Anti-oxidants
Essential Fatty Acids (?): 0/3
Fiber (?): 9/40
Leafy greens (?): 33/210
Carotenoids (?): 0/150
Berries (?): 116/140
 
Meal Cautions
Sodium:992/1500
Highly Processed:90/250
Animal Calories:218/1250