Garlic/Soy Chicken and Rice:
6 oz raw chicken breast (cubed)
1 clove garlic (minced, a garlic press is perfect for this)
1 tsp soy sauce
2 tsp olive oil (or other oil)
1/2 cup diced mixture of peppers/onions
1/2 cup raw rice (brown, white, whatever ... Basmati is a nice aromatic rice, Jasmine is also good)
Raw egg yolks (1 or 2)
1. Put chicken, soy sauce, garlic, and olive oil in a bag and mix well (let sit for 1/2 hour in the fridge)
2. Cook the rice in 1C of water with maybe a pinch of salt and a dash of oil. Get the water boiling, then put on the lid and turn to medium-low heat. This should take 20-25 minutes until all of the water is absorbed.
3. Put the chicken mixture and diced onions/peppers into a HOT pan and flip for about 1 minute to allow it to sear all around. Turn the heat down to medium and let cook for about another 4 minutes, mixing it up about once/minute.
4. Eat with rice. Instead of butter or oil on the rice, try the raw egg yolk(s). I think you'll be very pleasantly surprised.
Chicken/Rice with One Yolk: 49/80/15 (651 cals)
Chicken/Rice with Two Yolks: 53/80/19 (703 cals)