Modified and based on the Fajita Bowl recipe, as part of "Cheap And Healthy Meals For The Week, Done In 1 Hour" by Joshua Weissman. ( https://www.joshuaweissman.com/post/meal-prep )
Measure out and wash 2-1/4c (about 16oz, 460g) of brown rice and water into a rice cooker and start it on the brown rice setting.
Take the two stalks of broccoli, about 10.5oz (302g):
Cut florets off.
Peel stem, and then cut into match-stick slices.
Seed, remove fibrous parts of the ribs, and julienne 2 large green bell peppers (about 2/3 of a pound, 303g) and 1 large red bell pepper (about 1/3lb, 151g).
Peel and then slice one onion (about 1/3lb, 143g) in a lyonnaise style cut.
Peel and julienne the 3 medium carrots (6.5oz, 183g).
Mince the 1/4 c parsley (about 1/2 oz, 15g) and 1/4 c cilantro leaves (about .15 oz, 2g)
Finely mince, mash, or grate 4 cloves of garlic (about 0.4233oz, 12g).
Juice the lemon, (about 1-1/2oz, 48g).
Cut 1 pint of cherry tomatoes in half (10oz, about 283g).
Prepare Sauce by whisking together:
Soy sauce
1tbsp water
Mashed garlic
Olive Oil
Flaxseed Oil
Parsley
Cilantro
Using cooking Spray on a hot griddle:
Fry the onion till it it has stopped weeping and pan starts to dry.
Add and saute the broccoli stem matchsticks and saute till they start to soften
Add in the carrot and saute till they soften.
Add the peppers and continue to saute.
Add the cherry tomatoes and continue to saute.
Brown vegetables. Remove while they still have texture.
Cook chicken.
Remove veggies from the heat and toss in sauce, reserving some of the chicken.
Toss the chicken in remaining sauce, and cut into bite sized pieces.
Split the brown rice evenly into 7 containers. On top of the rice, evenly split the chicken and vegetables. Close the containers.
Toss 1 bag (1lb about 454g) of frozen mango with 7 tsp of dextrin water soluble fiber (about 28g).
Even divide 1/2 container of non fat greek yogurt yogurt (1lb, about 454g) into 7 containers. On top of the yogurt, evenly divide 1
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.
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Fajita Bowls recipe nutrition value and analysis.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors.
All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice.
Please consult with your doctor before making any changes to your diet.
Nutrition labels presented on this site is for illustration purposes only.
Food images may show a similar or a related product and are not meant to be used for food identification.
Nutritional value of a cooked product is provided for the given weight of cooked food.
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Data from USDA National Nutrient Database.
