Looking for a quick, high-protein lunch using everyday German supermarket finds? This Egg + Veggie + Chicken Fried Rice is perfect for meal prep, post-workout fuel, or a satisfying mid-day meal!
🌟 26.8g protein + 4.3g fiber per plate — boosted to 8g with an apple or banana!
Healthy, Easy and takes just 20 minutes in total for the whole meal
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Method:
For the CHICKEN (Prep time: 5 mins, Cook time: 9 mins)
Mix 1 chicken breast with 2 tbsp olive oil, 1 tbsp Apple Cider Vinegar or Lemon juice, 1 tsp paprika, ½ tsp garlic powder, 1 tsp dried thyme, ½ tsp salt
Air-fry at 190°C for 9 mins
RICE:
Ingredients:
100g uncooked basmati rice(Aldi)
2 eggs
160g frozen wok veggie mix (REWE)
1 small onion, spring onions , 2 garlic cloves
1.5 tbsp soy sauce, 1 tsp black pepper, ½ tsp salt
Sesame or sunflower or canola oil
1 handful (28g) roasted peanuts per plate(for crunch, more protein & fiber)
Dessert/Side: 1 apple or banana for extra fiber
Method:
1. Scramble 2 eggs with a pinch of salt in 1 tbsp oil. Set aside.
2. In 2 tbsp oil, sauté garlic, onion, and spring onion whites.
3. Add frozen veggies. Cook on high for 5–6 mins. Add little salt & pepper.
4. Add cooked basmati rice, soy sauce, pepper, salt. Mix well.
5. Stir in scrambled eggs. Garnish with spring onions.
6. Plate with 100g chicken and handful of peanuts.
In One Serving I had 250gms of cooked rice & 100gms of chicken & a handful of peanuts.
Guten Appetit! 😄