alright so untuk healthy lunch, this is what i eat and honestly sangat berbaloi because you will be full after eating this.
I call this home made power lunch guilt free.
what you need to have is basically :
1. chicken breast - kat giant 1 packet is roughly about RM 6.Ada yang RM5 and also RM 8 depending on the weight and berapa banyak pieces in the packaging.
2. Highland Salad - kat giant if iam not mistaken is RM 4.90 ( it can last you literally 1 whole week)
3. Cajun spices- get the cheapest one available about RM 4
4. Left over rice ( just a handful)- preferably basmati rice because less kanji
how to prepare it? :
1. get the chicken breast and season it with the cajun spices..the spices are well balanced so you don't need to add salt.For extra kick , you can add black pepper, jintan putih and jintan hitam ( guaranteed awsome). Next, bake the chicken in the oven for about 15 -20 minutes. You need to flip the chicken after the first 10 minutes.
2. For the Nasi goreng- you need to blend or tumbuk guna batu lesung 2 small onions, 2 cloves of garlic, 1 red chili or green chili, about 5 medium sized anchovies or ikan bilis. Once all of the ingredient are sebati, tumiskan it in a non stick pan ( you dont need oil for this)..once ada bau, add in the rice and just mix it well. Again since the ikan bilis has some good salt in it, you don't need to add any.
3. break 2 egg whites and 1 yolk into a bowl and immediately fry it on a non stick pan without any oil or butter. Just sprinkle few dashes of black pepper and cajun spices.
4. just pluck as much salad as you want as they have practically 0 calories. The more the better.
so total calories and protein:
calories : total = 430 ( chicken breast= 140, handful of basmati nasi goreng=
190, 2 egg whites 1 yolk = 100)
protein : chicken breast = 26grams
2 egg whites =7.2 grams.
details:
name: mohd shazuan
email : mohdshazuan@gmail.com
FB: shazuansidek
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