Creamy Chicken & Rice with 63g of Protein
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
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Macros entire recipe: 665 calories, 81C, 11F, 63P
rice 60g (Optional 1 lemongrass)
chicken breast 200g
red bell pepper 150g
carrot 100g
onion 50g
garlic powder, smoked paprika 1/4 tsp
salt pepper
cottage cheese 100g
gochujang 10g
honey 5g
garlic powder 1/4 tsp
black pepper
Start by cooking the rice with an optional lemongrass cut into pieces.
Chop up vegetables into smaller pieces. Put chicken breast into a plastic bag and smash it with something heavy like a pot, focussing on the thicker side until it is even. Add garlic powder, smoked paprika, salt and pepper on top of chicken.
Add oil to a pan on medium heat and fry the vegetables for 5-7 minutes. Remove vegetables from the pan, add in another touch of oil, and fry the chicken breast, flipping it every minute until cooked through. Use a food thermometer to be safe, temp should arrive at 74°C or 165°F.
Add to a blender cottage cheese, gochujang, honey, garlic powder, black pepper, and vegetables. Blend for 1 minute until smooth.
Put on a plate rice with the chicken breast and top with the sauce, done!
00:00 Preparing the chicken
02:07 Ad (LMNT)
03:05 Cooking chicken and rice
05:15 Macros
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My cookbook: payhip.com/b/7ubMY
professional chefs books costs 20-30, pricing a book at $50 is quite ridiculous.
Nice idea blending the vegetables!!, Im actually trying to fit in green vegetables daily in my diet and your technques of converting vegetables to sauce gave me an idea! Can you suggest a low calorie sauce that uses mostly green vegetables?
Guarantee that powder electrolyte drink contains artificial sweetener sucrolose which does more harm then good .
I always see you add gochujang to a lot of the meals and find it completely unnecessary. Gochujang is EXTREMELY high in sodium. Just 1 table spoon has over 800 gram of sodium. There are so many healthier alternatives.
@@DanA-zt5tfyes
you can also use greek yogurt It's usually my go-to when making green sauces or whatever else color sauces work as well
I love your channel and recipes you've really helped me. I found you from your overnight oats video and that's been my lunch almost everyday for a year. It's helped me in my journey from 240lbs to 163lbs. Happy to see others loving your videos as well!
goals. im 5'11 and 240 lbs rn wanna get down to 170-180
@@hanford_adventures you can absolutely do it too! I just focused on eating at a caloric deficit everyday, high protein, and be active. Also helps to find a physical hobby - mine was Bouldering
@ExiledAssassin55 I hike but not nearly as much as I'd like/want to due to where I live and my work schedule but i so 7-12 miles every few weeks when I can gk
@@ExiledAssassin55 I just need to not be lazy and cook more lol
Wow, losing 77lbs is crazy, good job!
Just got done eating this and it was pretty good. I didn't have any cottage cheese, so I subbed in low fat greek yogurt along with fresh garlic. Also strained the sauce just to make it a little extra silky (though it might just be time for a new blender lol). Had some broccoli on the side and added turmeric to the chicken as well.
Amaziiing, i have done it 2 times already, i just recommend adding olive oil to the sauce, i love it!!!!
Wow, thank you so much for this! I am working out and staying on maintenance calories regularly but lenient on my nutrition intake. I would love to try your recipe as it is so easy but looks so yummy, you had me on the food processor/blender as I have the exact one I use for grinding coffee beans lol. What I lack is the spices which is easily attainable since I live in an asian country 😅
I've been following your channel for a while now and it's great seeing you grow in such a fast pace. You deserve all the success seeing the effort you put it, keep at it!
Thank you draven, I really have fun making these videos and won't stop anytime soon :)
Now That is a new way to use the vegetables!
I definitely expected a cheese powder sponsor but this is really cool!
I learnt somthing new in cooking & this is the 1st video I see of yours, you got a new subscriber. Keep up the good work 👌
Felu, please stop coming out with so many amazing recipes, I can't keep up with trying all the options you give in the cookbook xD
But for real, great stuff!
Thank you :)
Such a greattt recepi!! It's a must for you to have this!
Congratulations
I'm absolutely meal prepping this for my meals next week. Thanks for another fantastic recipe!
Thank you and I hope you will enjoy the recipe :)
I got a question,I want to meal prep this meal too but how do you know the quantity needed to make a meal prep for the week?how do you calculate that?
@@lemoudu68 I usually use his recipe in the description as a guide post and multiply everything by 4 or 5, depending on the number of meals I want. Then portion across my meal containers and away I go. If I wanted to be more specific on the macro count per day I'd likely weigh it as I portion it out. But the lovely thing about Felu's recipes here, and in his cookbook is with the focus being on high protein I don't feel like I need to fuss too much with the specific macros each day. That being said I'm working on dropping some body fat so I'll be more mindful of macros for the next few months and will likely weigh and portion accordingly. Hope this is helpful :)
@@mindymac_does_stuff Thank you so much for your answer,I always want to meal preap some of the Felu recipe but never know how😅now thanks to you I will do your method😁and thank you for your advice too😉
@@lemoudu68 Happy to help,.I'm making it all up tonight with chicken thighs, I'm really excited to try the sauce, it looks so tasty 😊
Great video! Thank you for all these recipes
Just subscribed, your stuff looks great and I can't wait to try it. Also, if you don't want to make a whole bunch of noise, or don't have a way to pound out the chicken, I recommend butterflying it. Achieves the same result, but just uses a knife. Also, since things keep cooking after being removed from the heat, I get even juicier chicken by removing it when it's around 160 degree F. It will come up to 165 as it rests, just don't cut it for a few minutes.
Just made this. Absolutely delicious and filling
Thanks for the recipe 👍🏾 I made it today and really enjoyed it . Have some leftovers , can this be reheated even though it contains cottage cheese?
Really tasty 🙏
Thanks a lot again for these recipes 😉
Just made it, its amazing. Gonna do it often. I didnt add honey to the sauce because carmelized carrot and onion are so sweet so its not necessary. Also i used skyr because just had it in the fridge and it worked as well. 100% recommended ❤❤❤
Sounds great, glad you liked it :)
Try Mikes Hot Honey its beautiful.
awesom that you have the nutritional values at the end
The SAUCE!!!! 0MG! simply amazing 🎉🎉🎉 thank you!
Looks great - and easy! I will try it!
that sauce looks amazing its really hard to find good sauce that does not blow the calories of the dish out of the water, I'm excited to try it
It does LOOK amazing
I made it last night and that gochujan made it smell like a cigarette ashtray
Not for me
Will look for an alternative ingredient next time
Hey Felu! I’d love to see a video from you about the diet of Byran Johnson. Love your recipes!
Just cooked this dish, the sauce is very tasty! Also very easy to make. Thanks!
Great to hear!
surely the sauce won't be hot enough will it? The cottage cheese goes in cold...?
Was hot enough for me, blended it with the veggies straight of the pan. Came out a bit thick though so you might want to add some liquid if you like a more runny sauce
Again a new delicious recipe,I will try it this week end,thank you Felu😁
Hope you like it!
Got to ask, since you already have the chopping board out and will run it through a blender/mixer - why garlic powder instead of fresh garlic?
Tips for home cooks - If you don't have something like the Nutriblender or his exact model, the sauce will be chunky.
Felu what type of pans do you suggest a noobie start cooking with?
Just made this sauce. Very delicious with sous vide chicken breast
Love your recipes! The only difficulty I have is that the written instructions say 1/4 tsp of garlic powder and smoked paprika but in the video you definitely use a lot more than 1/4 tsp.
Follow the written recipe then adjust to suit
Lemon zest can be substituted for lemongrass if you don't feel like going to an Asian grocery store
I love your recipes!, for less carbs next time use parboiled rice ,I’ll make this recipe TODAY for dinner ,thank you❤️
Do you mean you would eat partially cooked rice?
@@micah1754 Parboiled rice is a type of rice that has been precooked before packaging. Basically it's a quick cook rice. Commonly available in America.
@@kelgbrown007 thanks for explaining - we have that here too. Just curious - do you still fully cook it once opened or have it par boiled? just trying to understand if its still lower carb even once fully cooked
@@micah1754 awww. Yea. You would still fully cook it like you would regular rice. It will still have lower carbs than regular rice when its fully cooked. The reason it has lower carbs, is the parboiling manufacturing process removes some of the carbs.
Wondering where I can find cottage cheese with that amount of protein (30g per 100g of product). All I can find has 11g max
Hi Felu i’ve been watching you for a while. Idk if you take request or suggestions, but would you make a recipe for a one pan dish?
I just have an feeling this is going to be incredible.
Here come Felu with another certified banger.
Sauce is definitely a banger!
Oh man, I'm trying this this week.
Can't wait to try this 🥰
How long is the sauce shelf stable for if I were to meal prep it in bulk?
Great recipe but sadly we don't get cottage cheese in country I'm at. Any alternatives?
This was fire! I wish you had a discord so I could share mine with your community 😍
Can't wait to make a batch of these!
Is the sauce safe for 4 days meal prep? Since it has cheese that is not cooked I wonder if it will go bad quicker than cooked sauces
Sounds amazing!
Could you freeze this in a mealprep container if you put the rice, sauce and chicken together? I like to bulk prep 😅
Yes, absolutely. Freezing meals is better than the fridge imo
@@Felu thanks! Wasnt sure if it would affect the sauce. 😀
This looks absolutely delicious 🙌
what is a good alternative for the jam
Outstanding 👏🏼👏🏼
Will it be good without the gojuchang? Here in Brazil is reaaaly hard to find.
Will do that for some meal prep and cube the chicken and cook it in the sauce :)
Sounds great!
Love your recipes! Just a question, if I want to make this recipe or your other recipes with 600g of chicken, do I just triple the rest of the ingredients?
Yes except the gochujang, use only 15-20g, that will be enough
We need a name for the sauce! Just finished dinner. My whole family loved it.
been looking for a channel like this :)
Welcome :)
You can pull chicken breast of the heat a few degrees before 165 to keep it extra moist, just dont do it with bone in chicken.
looks great… can you suggest a substitute for the gochuyang as I don’t like anything too spicy and not sure my local supermarket stocks it anyway.
Might want to just make something else...or you could try Greek yogurt and low fat cream cheese for a creamy sauce
Yes, you can try to add tomato puree instead and try it with that
@@Felu tomato paste with either white pepper or chilli powder for that bit of kick
@@Felu thankyou!
That’s an epic looking sauce
To actually learn how to cook well, i learned to judge doneness of protein by texture (without the interruptions of thermometer insertion), pushing lightly with end of spatula to see how the protein reacts to pressure. Raw is flaccid, overcooked is hard, just done has some rebound. The are videos on this galore using steak, just apply the principal to any protein except various fishes that become flaky. Shrimp is by color change.
Great recipie, that sauce is definately one I'm going to try! However, I'd recommend cooking your chicken to 65 C instead of 75 C as the higher temperature makes it a lot dryer. 65 C is still a safe temp if you maintain it for a couple of minutes.
Any alternative to cottage cheese if ur lactose intolerant?
Guys, what can I substitute the fermented chili paste with?
Do you think the electrolytes are necessary for working out if you don’t think you’re deficient?
Or probably take it anyway because of workouts
I think electrolytes are a good supplement if you sweat a lot but like all supplements not necessary
Can the cottage cheese substitute with something else ?
good job Champeen
Need to get my hands on some Gochujang!
Hard to come by where I live.
Can you replace cottage cheese with green yogurt?
funny, I just finished my cottage cheese with the same expiration date as you have in your video
I thouht you over exaggerate on the sauce taste... but holy shit! I added some harrisa, it's mindblowing. I'm surprised. Thank you!
Hey I tried your recipe can you try to make something for students its high in protein kinda healthy prepared in 10 min
Oh my god yes.
If you can't find gochujang, use chipotle peppers in adobo sauce!
Hi Felu, what can I substitute for cottage cheese?
I tried skyr and it worked. Maybe skyr + some other cheese?
So good I found my new youtube fitness chef
Welcome aboard!
Great
Hi ! Thanks for this amazing recipe :)
However, I get that it is important to have high protein meals, but don't you think that 63g of protein absorbed in one meal is too much ? I know the 30g/meal is kind of a myth. But if you follow the recommandations of 1.5 to 2g of protein per kg of bodyweight, more than 60g of protein will be more than half of what most people will need in an entire day.
What is you view on that ?
People in that space theorize that closer to 50g is hypothetically optimal per meal (depending on the person). While doing a meal like this is overkill for every meal in the diet, I think that having a super high protein meal can make it easier to fit in other meals throughout the day with relatively less protein. Not all dishes scale well to a high protein variant and things like this one could help balance things out.
there has been studies that show that it basically doesn't matter how much protein you have in a certain meal, as long as you hit your daily goal
Maintenance protein intake is more like 0.8g per kg, i.e. 64g protein for an 80kg (176lb) person. 1.5g per kg is appropriate when actively increasing muscle mass through strength training - a 2022 systematic review in Sports Medicine (Tagawa et al) showed that muscle gains plateaued at 1.5g/kg. That means that this meal contains a full day's protein for maintenance purposes. If you're not pushing in the gym, you don't need 1.5g/kg per day (it's wasteful anyway and gives your kidneys extra work to remove the byproducts).
This is basically how to make a curry base so you can play around with vegetables and spices pretty freely
Is it okay 3 times a day this meal ?
could i swap the cottage cheese for greek yogurt? i know its less protein but i really really dont like cottage cheese
Can't wait to make the sauce on the side with some BBQ chicken thighs
Instead of using ziplock bags everytime and a pan, since you smash a chicken breast everytime you cook it, it ma be a worthwhile investment to get a meat tenderizer or mallet. It's not much space and it'll be eventually better than wasting ziplock bags all the time.
Just some cling film is the way to go, or serran wrap or whatever it's called in 'Murica
Look delicious bruder, huge fan
Thank you 😋
could youu swap the cottage cheese for a soft cheese ;like light philadelphia spread?
probably, but protein wont be as much im afraid
Is there any alternative to the cottage cheese? It is very hard to find in my country. TIA
thick yogurt
Any alternative to Gochujang, can it just be skipped? I have no idea where to buy it near me.
If you live in the US then it should be in the Asian section of pretty much any major grocery store has it has become a very popular/trendy ingredient over the past few years. You could always order it online too. Pretty cheap and long shelf life.
You can use either sriracha or just leave it but then you need to add some salt to the sauce
If I saw another skyr based sauce, I would have been cranky.
do you have a website where i can see a written version of the recipe?
buy his book
why use normal rice as opposed to shiritaki rice?
Did you wash the rice first?
He didnt, i cant take anything serious after that.
Could you make japanese curry.
3:47 Your chicken has black burnt spots because you didn't use enough oil.
The oil sits between chicken and pan and helps transfer heat. Without oil only some parts touch the pan and burn. Some more oil wont change the calories on the plate by much, but improve the browning by a lot.
So Rob, are you going to play Starfield when it comes out?
Exactly. Heavily browned or blackened food isn't great for health plus the burnt bits are bitter. Just use slightly more oil during cooking and pat off excess oil at the end. Or bake or air-fry instead.
aint the sauce not cold?? im try make it tonight :-)
You can cook it to 155-160 the carryover cooking while it rests will get it to 165
I prepared this last week. I was not impressed by the sauce. It was a little too sweet for my taste. But maybe it was just my taste buds :D
How well does this smashing the chicken down in a bag work compared to butterflying the breast?
It's the same IMO so I would just do what is easier to you
How long can the sauce store for?
In the fridge for a couple days
Always wash your rice, fellas!!! hehe
Pro tip: for a vegan/non-dairy version of the sauce, use SILKEN TOFU instead of cottage cheese! Has the same cream effect 🫂
Was looking for this because I'm intolerant of dairy! Thank you!
I just finished watching this and I was thinking about trying that. Silken tofu should work perfectly for this
Brown rice has the highest protein I'd use that.
What's a cottage cheese alternative
quark
Chicken to 165... Juicy... Okay. lol
you didn't wash your rice????