Naked Nashville Hot Chicken with Rice (Diet)

Ingredients

• 900g raw skinless chicken breast, thinly sliced
• 200g dry white rice, cooked to serve (replaces potatoes) — staple
• 571.428571g frozen mixed vegetables, cooked through
• 8ml olive or neutral oil, measured total — staple
• 36ml vinegar-based hot sauce (already on hand)
• 1.6g cayenne pepper, or less to taste — staple
• 2.1g chilli powder (already on hand)
• 5g garlic powder (already on hand) — staple
• 30g brown sugar — staple
• Salt and pepper, to taste (already on hand)

Add this — Thanja

• 20g additional dry white rice, cooked separately
• 10g butter, melted through her hot vegetables only

Quantities below are for her two serves of the four-serve batch; keep separate from Declan’s portions. Adds per Thanja serve: ~72 kcal, 4.1g fat, 8.0g carbs.

Method

1. Cook the measured dry rice. Mix hot sauce, cayenne, chilli powder, garlic powder, brown sugar and a little water.
2. Toss thinly sliced breast with the measured oil. Cook in batches on a hot non-stick grill pan or skillet until the chicken reaches 75°C in the centre; do not add unmeasured oil.
3. Bring the sauce to a light boil in a pan, simmer briefly to thicken, then toss through the thoroughly cooked chicken.
4. Cook frozen vegetables until piping hot throughout, without butter in the shared base. Divide chicken, measured rice and vegetables into equal portions. Add separately cooked extra rice and butter only to Thanja’s portions.
5. Cool promptly in shallow containers. Freeze portions not needed within two days; do not keep all 14 lunches refrigerated for a week. Reheat chicken, rice and vegetables piping hot throughout.
6. Before serving, split the shared batch into four equal base portions. Keep two for Declan; add the listed extras only to Thanja’s two portions. Cook extra rice/pasta separately and divide the add-ons equally.

Notes

- Regular rice adaptation of the fetched Meal Prep Manual recipe, normalised to four serves. Source: 5 serves, 2½lb raw breast, hot sauce/cayenne/chilli/garlic/sugar sauce, grilled chicken, peas/carrots and butter, with potatoes. Rice replaces potatoes and the household requested 2kg mixed veg for 14 lunches. - Source’s 482 kcal/52g protein includes potatoes and source quantities; it is not copied as the macros for this adapted rice meal. - For 14 servings multiply four-serve quantities by 3.5: 3150g raw breast, 700g dry rice, exactly 2000g frozen veg. The combined dinner/lunch breast order rounds 3950g to 4000g (100g steps), leaving about 3200g breast for the lunches. - Declan confirms lunch sauces and seasonings are on hand. Frozen mixed veg is an explicitly approved lunch-only exception; pea content is not exposed by the CLI, so check the selected Oriental mix bag. - Diet version reduces shared cooking oil from 12ml to 8ml and removes shared butter. Add-ons are for two Thanja serves per four-serve batch; for the 14-lunch run (seven lunches each), her total add-ons are 70g dry rice and 35g butter. Total lunch rice including her add-on is 770g dry. - Macros are estimates for the entire served plate including carbs and all measured oil; Thanja’s add-ons are excluded from Declan’s front-matter macros. The CLI does not expose nutrition labels; check pack fat/protein and revise estimates if they differ. Breast uses 23g raw protein/100g, trimmed pork 21g/5g fat, premium beef 21.5g/5g fat. No label verification is claimed. - Cook all meat to 75°C and all vegetables through. Cool leftovers promptly; refrigerate or freeze promptly and reheat piping hot. Freeze later portions rather than refrigerating the full week.