Calories: 967 kcal (or 636 kcal smaller portion)
Macros: 137g Protein, 46g Carb & 25g Fat
This meal joins the AdapNation’s Chicken & Sweet Potato Hash Medley as my two favourite go-to dishes at dinner or lunch. Why – because it’s so so tasty, quick to knock up, really filling, easy on your gut and surprisingly low on the calorie front. It’s a one pot ‘throw it all in’ kinda deal, and if you’re keen on boosting your protein sources up without slamming down loads of extra carbs and fats (say you’re on a diet/cut), then this could well become your new go-to. The flavours burrow a lot from a traditional paella, but of course it’s not as finessed and packed-full of seafood as the traditional recipes. Looking forward to my next bowl already… 😋
For a smaller portion, drop to 192g Chicken, 125g of Rice (half pack) and halve the Garlic and Onion. We tried this portion-size for a post-workout lunch and it was incredibly filling. This will save you 331 calories without sacrificing the flavour or experience whatsoever.
Cooking Time: 20mins
- ‘Brazilian-Samba’ Basmati Rice (packet) – 250g
- Chicken Breast – 466g
- King Prawns – 150g
- Diced Onions – 2x tablespo
- Diced Chorizo – 20g
- Sliced Mixed Peppers – 40g
- Crushed Garlic (lazy) – 2x teaspoon
- Ground Cumin – 1x teaspoon
- Harissa Seasoning – 1x teaspoon
- Ground Cinnamon – 1x teaspoon
- Hot Paprika – 1x teaspoon
- Smoky Paprika – 2x Paprika
- Nutmeg – 1x teaspoon
- Rock Salt – to season
- Fresh Coriander Leaf – to garnish
- Chicken is a great source of healthy lean protein. With 31 grams of protein per 100 grams, is one of the best foods for protein. A good source of Magnesium, Vitamin A, Potassium, Pantothenic Acid, Phosphorus and a variety of Vitamin B’s, with trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D.
- Prawns are even lower in calories and fat than chicken yet with much more protein, and therefore a great lean protein source. The are rich in Omega 3 oils that assist with reduced risk of heart issues and are anti-inflammatory. Prawns are an excellent source of vitamins including iodine which is essential for thyroid gland function, Iron and Zinc. They are especially rich in Niacin, essential for a healthy skin and for the release of energy in the body.
Onions & Garlic are great sources of indigestible fibre (inulin) and have prebiotic benefits for your guts microbiome.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
White Rice is pretty empty when it comes to nutrients to be honest, but it is so much better than choosing Brown Rice as the harmful Lectins (such as Gluten) in the wholegrain have mostly been removed. Great for getting in easily digested carbs and calories.
- Red Bell Peppers are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fibre, however, compared to green bell peppers, Red Peppers have almost 11 times more beta-carotene and 1.5 times more vitamin C. They have strong antioxidant properties.
- Paprika helps with indigestion, cardiovascular health, and circulation; is antibacterial and anti-inflammatory; and contains vitamins A, E, K, and C. Antioxidants include Vitamin A, Lutein and Zeaxanthin. However, some people do not process peppers that well – so good to carefully monitor gut response.
- Cinnamon has antioxidant benefits combined with manganese, calcium, iron, vitamin k, making it a powerful spice that has been used medicinally around the world for thousands of years
- Cumin is high in iron, so it’s especially helpful for anemia when you consume it along with foods that are high in vitamin C. Cumin is widely used in India to aid in digestion, lower blood sugar levels and to help in cancer prevention
More Meal Ideas?