READY TO #MAKETHESWITCH
The items in the recipe that don’t have a measurement are detailed in the below weight bracket tables. Simply choose the measurements of ingredients for the current weight bracket you fall into.
INGREDIENTS
Brown or Basmati Rice (cooked)
Honey
Diced Free Range Chicken Breast or Pasture Raised Pork Fillet
Macadamia Oil
Chopped Fresh Pineapple
½ tsp Soy Sauce
1 Clove Crushed Garlic
1 Tbsp. Grated Ginger
Pinch Chilli Flakes
½ - 1 Small Washed Chopped Red Capsicum (2cm²)
½ - 1 Small Washed Chopped Green Capsicum (2cm²)
¼ - ½ Small Chopped Onion (2cm²)
1 Sprig Finely Chopped Fresh Coriander
METHOD
- Prepare rice using the absorption method on the stove top or microwave and set aside.
- Mix soy sauce, honey, garlic, ginger and chilli into a large bowl and then add chicken or pork.
- Place covered in a refrigerator for 30 mins.
- Remove chicken / pork from the fridge and sauté over a medium to high heat in oil for 5 mins constantly stirring.
- Add capsicum, pineapple and onion and cook for a further 3-5mins.
- Put rice in a bowl add chicken mixture and garnish with coriander to serve.
MALE | 65-75KG | 75-85KG | 85-95KG | 95-105KG | 105-135KG | 135KG + |
Chicken | 150g | 160g | 170g | 170g | 180g | 180g |
Honey | 1 tsp | 1 tsp | 1 tsp | 2 tsp | 2 tsp | 3 tsp |
Macadamia Oil | 1 tsp | 1 tsp | 1 tsp | 1 tsp | 2 tsp | 2 tsp |
Pineapple | 30g | 30g | 40g | 50g | 50g | 50g |
Rice | 140g | 150g | 150g | 160g | 160g | 160g |
FEMALE | Up to 65KG | 65-75KG | 75-85KG | 85-95KG | 95-120KG | 120KG + |
Chicken | 140g | 150g | 150g | 160g | 160g | 160g |
Honey | 1 tsp | 1 tsp | 1 tsp | 1 tsp | 1 tsp | 1 tsp |
Macadamia Oil | 1 tsp | 1 tsp | 1 tsp | 1 tsp | 2 tsp | 2 tsp |
Pineapple | 30g | 30g | 30g | 30g | 40g | 50g |
Rice | 100g | 120g | 120g | 120g | 140g | 150g |
