Want to gain muscle and lose fat? Experts teach you how to easily serve restaurant-level dishes. Homemade chicken, pumpkin and soy milk stew is delicious and nutritious

Brown rice stew is easy to digest and makes it easy to get a nutritionally balanced diet. Using chicken and soy milk can also thoroughly supplement protein. Adding chunky toppings makes it more satisfying.

★Chicken Pumpkin Soy Milk Rice

Ingredients (4 servings):

Chicken thigh (skinless)…2 pieces (400g).

Salt, pepper...a little bit each.

Pumpkin…300g.

Water…150ml.

A:

Unadjusted soy milk…600ml.

Salt…1 tsp.

Pepper...a little.

Brown rice…600g.

Pumpkin seeds…15g. (Contains rich high-quality fatty acids and other nutrients, can also be replaced by walnuts)

practice:

1.Cut the pumpkin into 1.5cm dices.

2.Cut the chicken into bite-sized pieces and sprinkle with salt and pepper.

3. Pour ingredients 1, 2 and water into the pot, cover the pot and steam over medium heat for about 5 minutes.

4. Turn off the heat when the pumpkin is soft, add ingredient A, mix well and let cool.

5. Pour 4 over the cooled brown rice and sprinkle with pumpkin seeds.

CHECK

[Reheating time]: Microwave at 600W for 7 minutes.

[POINT]: It is recommended to use brown rice because brown rice will not absorb too much soup like whole grain rice. Turn off the heat before adding soy milk to shorten the cooling time.

TOTAL (1 meal)

Calories: 534kcal.

Protein: 31.0g.

Lipids: 11.7 g.

Carbohydrates: 74.0g.

Salt content: 1.8 g.

This article is from Caishi Culture's "Muscle Gain. Reduce fat. High-protein MEAL PREP meal preparation lunch box: Developed by nutritionists, 500-calorie fitness and weight loss lunch box