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MEAL PREP MONDAY – Butternut squash & Wild rice


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MEAL PREP MONDAY – Butternut squash & Wild rice

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RECIPE:

MEAL PREP
Makes 4
Takes 45 minutes

INGREDIENTS:
300g rice
700ml water
one 28g knor chicken stock pot
3/4 teaspoon garlic
3/4 sliced red onion
Juice of half a lime
350g butternut squash mix
1 tablespoon white wine vinegar
1 tablespoon coconut oil
Salt and pepper to taste

650g chicken, sliced into small pieces
Half a table spoon of thyme
Cajun seasoning 1.5 tablespoons
Half a teaspoon of aromat season all
1/4 red onion
Salt and pepper to tase
2 tablespoons olive oil

3 plantains, sliced
Fry light spray

METHOD
In a non stick pot, fry the 3/4 of a red onion in the coconut oil until slightly brown. Add the garlic, lime juice, vinegar, chicken stock, salt and pepper and rice. Stir until rice is coated evenly. Add 700mls of water and bring to the boil. The water should cover the rice with a bit to spare. If adjusting quantities please note it is better to add too little water than too much! The rice is jollof style and won’t be drained. Let the rice simmer for 15 minutes (set a timer reminder!)

Meanwhile, place the sliced plantain on a sheet of baking paper and sprits with fry light spray until coated. Place in the just below top shelf under the grill on 180 degrees. (Set a timer reminder for 15 minutes)

Fry the remaining quarter of the red onions in a the olive oil in a pan, add chicken, cajun, thyme and salt and pepper, add a splash of water. Fry on high heat until browned then reduce heat slightly and fry for a further 15 to 20 minutes until cooked through.

Once the rice has been cooking for 15 minutes, add the butternut squash to the rice and stir – cook for a further 10 minutes until rice done

Increase the grill heat for the plantains to 250 degrees, spritz them with fry light again and brown for 1 to 2 minutes on each side, turning once brown. Keep a close eye!

Serve the rice, chicken and plantain makes 4 to 5 portions depending on your portion size!
(I made 5 meals)

Put one in the fridge (lasts two days), freeze the rest! Always follow the instructions for reheating on the products you buy (some rice packets are precooked and not made for reheating)

Let me know if you like it! Tag me, I’d love to see pictures!

xoxo
SAZ

DISCLAIMER:

@DrSaraOtung strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge @DrSaraOtung from any and all claims or causes of action, known or unknown, arising out of@DrSaraOtung’s video. ✩ Don’t Forget to SUBSCRIBE! ✩
Business contact – Info@DrSaraOtung@Gmail.com
✭ Instagram: https://www.Instagram.com/drsaraotung
✭ Twitter: https://Twitter.com/drsaraotung
✭ Facebook: https://www.Facebook.com/drsaraotung
✭ www.DrSaraOtung.com ✭

✩Camera that I use for photography: https://amzn.to/2KSE1ss
✩ Camera that I use for filming: https://amzn.to/2Nrihqz
✩MAC for editing: https://amzn.to/2MqBfgZ
✩ Meal prep Tupperware: https://amzn.to/2TPbCHQ
✩ Great Exercise Bands! – https://amzn.to/2KFHTOp
✩ My coffee Machine https://amzn.to/2NfqNZn

DISCLAIMER:

@DrSaraOtung strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge @DrSaraOtung from any and all claims or causes of action, known or unknown, arising out of@DrSaraOtung’s video.
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