1Slice the chicken thighs in half and then toss them in the slow cooker.
2Add 4 tablespoons chili garlic sauce, 2 tablespoons soy sauce, 3 tablespoons honey, 1 tablespoon rice vinegar, 1 tablespoon minced ginger, and salt & pepper to taste to the slow cooker with the chicken.
3Give it a good mix and let it cook for a couple of hours (2-3 hours on high or 3-4 hours on low).
4Once done, break the chicken apart using tongs (or shred if preferred).
5Pre-heat oven to 475 degrees F.
6Add 1400g day-old cooked rice to a large sheet pan.
7Pour over a sauce made from 4 tablespoons soy sauce, 2 tablespoons fish sauce, 3 tablespoons honey, 2 tablespoons rice vinegar, and 2 tablespoons toasted sesame oil.
8Switch the oven to HIGH broil (usually ~525 degrees F) right before adding in the sheet pan with rice.
9Cook the rice under broil for 10-25 minutes, checking every 5 minutes for crispy bits and slight browning.
10Scrape the edges and mix the rice.
11Add 600g mixed frozen vegetables of choice over the top of the rice.
12Add the sheet pan back to the oven under broil for 10-15 minutes.
13Add the cooked rice and vegetables to the slow cooked chicken and mix.
14To the same sheet pan, add a mixture of 400g egg whites and 6 eggs.
15Bake for 3-4 minutes or until mostly cooked through.
16Chop up the cooked eggs into small pieces and add to your fried rice and chicken.
17Add 2 tablespoons toasted sesame oil and chopped green onions, and mix it all up.
18For the low-calorie spicy mayo, mix together 150g nonfat skyr or greek yogurt, 50g light Mayo, 2 tablespoons gochujang, 2 tablespoons sriracha, a splash of rice vinegar, salt & pepper to taste, and add water until desired consistency.
19Allocate the fried rice across 10 equal servings.
20Store frozen and reheat by microwaving for 4-5 minutes, mixing, then microwaving another ~1 minute to finish.
Ingredients
48 oz chicken thighs, sliced in half
4 tablespoons chili garlic sauce
2 tablespoons soy sauce
3 tablespoons honey
1 tablespoon rice vinegar
1 tablespoon minced ginger
to taste Salt & pepper
1400 g day-old cooked rice
4 tablespoons soy sauce
2 tablespoons fish sauce
3 tablespoons honey
2 tablespoons rice vinegar
2 tablespoons toasted sesame oil
600 g mixed frozen veggies of choice
400 g egg whites
6 eggs
2 tablespoons toasted sesame oil
Chopped green onions
150 g nonfat skyr or greek yogurt
50 g light Mayo
2 tablespoons gochujang
2 tablespoons sriracha
Splash rice vinegar
to taste Salt & pepper
as needed water
Equipment
slow cookerlarge sheet panoventongs
Tips
Chicken thighs can be cooked on high for 2-3 hours or low for 3-4 hours.
When breaking apart the chicken, you can use tongs instead of fully shredding.
For the fried rice, pre-heat oven to 475 degrees F and then switch to HIGH broil (usually ~525 degrees F) right before adding the sheet pan with rice.
The fried rice cook time will vary significantly (10-25 minutes), check every 5 minutes for crispy bits and slight browning.
Store frozen servings for at least 3 months. To reheat, microwave 4-5 minutes, mix, then microwave another ~1 minute.