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jalalsamfit

Jalalsamfit

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🍔Healthy, High Protein & Delicious Recipes 🔥MY DIGITAL COOKBOOK!👇🏽

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High Protein Chicken Fajita Rice! Only 408 Calories🔥 There’s no reason to be eating plain Chicken & Rice! This One Pan Chicken Fajita Rice is a game changer for meal prep! Macros per serving (4 Total) 408 Calories | 39g Protein | 41g Carbs | 9g Fat Ingredients For the Chicken - 2 Chicken Breasts cut into thin fillets (Approx 150g each fillet - 4 total pieces) - 1 tbsp Oregano - 1 tbsp Garlic Powder - 2 tsp Cumin - 1 tbsp Smoked Paprika or Regular Paprika - 1 tsp Salt & Pepper - 2 tsp Olive Oil For the Rice - 230g Uncooked Basmati Rice (Approx. 540g Cooked Rice - 130g per serving) - 400-440ml Water - 1 tsp Salt, Paprika, Cumin, Turmeric - 1/2 Medium Red & White Onion Sliced - 1/2 Red Bell Pepper Sliced - 1/2 Green Bell Pepper Sliced For the Green Sauce (You will use a smaller amount per serving) - 200g Fat Free Greek Yogurt (Brand: Milbona) - 60g Light Mayo (Brand: Hellmans) - 4 Garlic Cloves - Big Handful of Coriander/Cilantro - 1/2 tsp Salt & Pepper - 1/4 Lemon Juice Find more Easy & Delicious Recipes like this in my Digital Cookbook!👨‍🍳📖❤️ Important Cooking Notes - Make sure you season the chicken on both sides. Cook on medium low heat for 3-4 mins each side till you get a good crust - When cooking the rice, toast with the veggies and spices before adding water - Bring the rice to a light bubble then cover and simmer till fully cooked, about 8-10 mins . . . . . #fajita #fajitas #chickenrecipes #mealprep #healthyrecipes #chickenrice #highprotein #lowcalorie #lowcaloriemeals #healthyeating #easyrecipes #quickrecipes #weightloss #fatloss #foodie #fitness #healthymeals  created by Jalalsamfit with Jalalsamfit's original sound
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High Protein Chicken Fajita Rice! Only 408 Calories🔥

There’s no reason to be eating plain Chicken & Rice! This One Pan Chicken Fajita Rice is a game changer for meal prep!

Macros per serving (4 Total)

408 Calories | 39g Protein | 41g Carbs | 9g Fat

Ingredients

For the Chicken

- 2 Chicken Breasts cut into thin fillets (Approx 150g each fillet - 4 total pieces)
- 1 tbsp Oregano
- 1 tbsp Garlic Powder
- 2 tsp Cumin
- 1 tbsp Smoked Paprika or Regular Paprika
- 1 tsp Salt & Pepper
- 2 tsp Olive Oil

For the Rice

- 230g Uncooked Basmati Rice (Approx. 540g Cooked Rice - 130g per serving)
- 400-440ml Water
- 1 tsp Salt, Paprika, Cumin, Turmeric
- 1/2 Medium Red & White Onion Sliced
- 1/2 Red Bell Pepper Sliced
- 1/2 Green Bell Pepper Sliced

For the Green Sauce (You will use a smaller amount per serving)

- 200g Fat Free Greek Yogurt (Brand: Milbona)
- 60g Light Mayo (Brand: Hellmans)
- 4 Garlic Cloves
- Big Handful of Coriander/Cilantro
- 1/2 tsp Salt & Pepper
- 1/4 Lemon Juice

Find more Easy & Delicious Recipes like this in my Digital Cookbook!👨‍🍳📖❤️

Important Cooking Notes

- Make sure you season the chicken on both sides. Cook on medium low heat for 3-4 mins each side till you get a good crust
- When cooking the rice, toast with the veggies and spices before adding water
- Bring the rice to a light bubble then cover and simmer till fully cooked, about 8-10 mins
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#fajita #fajitas #chickenrecipes #mealprep #healthyrecipes #chickenrice #highprotein #lowcalorie #lowcaloriemeals #healthyeating #easyrecipes #quickrecipes #weightloss #fatloss #foodie #fitness #healthymeals
High Protein Mongolian Beef Noodles! All for 471 Calories🍜🔥

One of the tastiest combos, the beef is so tender snd goes perfectly with the noodles. Packed with flavor and lots of protein making this perfect for weight loss and meal prep for the week ahead!🤌🏽

Macros per serving (4 total)

471 Calories | 48g Protein | 48g Carbs | 9g Fat

Ingredients (4 servings)

- 700g Lean Beef Steak cut into thin strips (i use Topside beef, get it straight from a butchers)
- 20-30ml Light Soy Sauce
- 2 tsp Garlic Powder
- 2 tsp Black Pepper
- 1/2 tsp Baking Soda (use this to make the beef extra tender!)
- 2-3 tsp Olive Oil
- 20g Cornflour/Cornstarch (used to make it crispy but is optional)
- 220g Uncooked Egg Noodles (Brand: Asia’s Specialty from Aldi)
- Green Onion/Scallion (the white and green parts used seperately)
- 4-5 Garlic Cloves Chopped
- 1/2 Red Onion Sliced

For the Sauce

- 40ml Dark & Light Soy Sauce (20ml each)
- 50g Oyster Sauce (Brand: M&S)
- 1/2 cup Water
- 5-10g Cornflour/Cornstarch Mixed with 15ml water
- Garnish with Chilli Flakes & Sesame Seeds

Find more Easy & Delicious Recipes Like this in my Digital Cookbook!👨‍🍳📖❤️

Important Cooking Notes

- Marinate the beef for 30mins to allow the baking soda to tenderize it
- Use cooking apray on the pan when cooking the beef, 2-3 mins will be sufficient as you don’t want to over cook the beef
- When making the sauce, let it come to a bubble before adding the cornflour slurry. Then let it thicken for 2-3 mins before adding the beef back in
- Cook your noodles following the packet instructions. I cooked mine for 5-6 mins in boiling water on a very low heat
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#noodles #beef #beefnoodles #steak #mealprep #healthyrecipes #highprotein #easyrecipes #lowcalorie #lowcaloriemeals #quickmeals #takeout #takeaway #gymfood #foodie #fitness #weightloss #fatloss
High Protein Crispy Orange Chicken Sandwich! ONLY 511 CALORIES🍔🔥

One of the most delicious combos, packed with so much flavour and so easy to make! A much healthier and lower calorie alternative too🤌🏽

Macros per Sandwich (4 total)

511 Calories | 41g Protein | 56g Carbs | 12g Fat

Ingredients

- 2 Chicken Breasts tenderised and cut into halves (approximately 175g raw each piece)
- Season with Salt, Paprika, Garlic and Onion Powder
- 80g Crushed Cornflakes (Brand: Kellogs)
- Season again with paprika, garlic and onion powder
- 1-2 eggs (egg wash)
- Cooking Spray
- Low Calorie Brioche Bun (Brand: Aldi)

Glaze

- 200ml Orange Juice
- 30-40ml Soy Sauce (Light mixed with Dark)
- 25g Honey
- 15g Sriracha
- 5g Cornflour mixed with 40ml Water (helps thicken the sauce)

Tangy Slaw

You can store this in batches in the fridge, flavours get better overtime!

- Thinly cut Cabbage
- Sliced Red Onion
- Grated Carrots
- Green Onion
- 15-20ml Light Soy Sauce
- 10-15ml Rice Vinegar

Find more Easy & Delicious Recipes like this in my Digital Cookbook!👨‍🍳❤️

Important Cooking Notes

- Make sure to tenderise the chicken breast for even thickness. Will cook evenly, better when assembling the sandwich and easier to eat as it won’t be so thick
- Coat the chicken pieces as well as possible to get maximum crispiness
- When making the glaze, bring to a light bubble and reduce the sauce for 5 mins, the sauce will get darker slightly then add the cornstarch slurry. Then simmer for 2-3 mins till it thickens

SERVE & ENJOY!
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#orangechicken #friedchicken #burger #chickensandwich #sandwich #crispychicken #chickenrecipe #lowcalorie #highprotein #healthyrecipes #healthymeals #foodie #fitness #easyrecipe #easyrecipes #healthyeating #weightloss #fatloss
Creamy, Spicy Chicken Mac and Cheese in 25 minutes! SO easy to make, PACKED with protein, calorie friendly and great for meal prep.👇🏼
Recipe with my brother
@Razi Khan !!
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Ingredients:
• 3-4 chicken breast, cubed (approx. 500g)
• 2 tsp olive oil
• Season with salt, pepper, paprika, oregano and garlic powder
• 1 cup any milk (we used 1%)
• 1/3 cup light or fat free cream cheese
• 1/3 cup low fat cheese (cheddar or mozzarella)
• 3 tbsp any hot sauce
• 170g cooked macaroni
• optional: cilantro or parsley
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Notes:
• make sure to cook your sauce on low heat, and give it some time to thicken. If you’d like to speed up the process, add 1 tsp of flour! Also, adding 1/3 cup pasta water to your sauce can also help with the sauce sticking to your macaroni.
• use a buffalo hot sauce for a “buffalo chicken mac and cheese!”!
• double the measurements for 6 total servings for the entire week as a meal prep!
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Serving Size: 3 people
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Calories/Macros (Per Serving):
Approx. 498 calories
52g protein
49g carbs
11.5g fat
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#macandcheese #macaroni #chicken #pasta #pastatiktok #recipes #foodie #healthyfood #healthyrecipes #highprotein #mealprep #lowcalorie #fitness #healthyeating #fatloss #weightloss #easyrecipe
High Protein Sticky Korean Fried Chicken! Only 452 Calories🤌🏽🔥

This has to be one of the best chicken & rice recipes, so much flavor, the perfect balance of sweet, spicy & savoury!

Macros per serve (4 total)

452 Calories | 40g Protein | 51g Carbs | 10g Fat

Ingredients (4 servings)

- 700g Cubed Chicken Breast
- 2 tsp Garlic Powder
- 1.5 tsp Black Pepper
- 2 tsp Paprika
- 1 tsp Salt
- 30g Cornflour (Brand: Tesco)

For the Glaze

- 50ml Light Soy sauce mixed with 50ml Water (total 100ml)
- 25g Honey
- 40g Gochujang Paste (Brand: Haepyo can find this on Amazon - you can substitute this for Tomato paste mixed with sriracha if you can’t gind gochujang)

Pickled Cucumbers (can be stored separately)

- Thinly sliced Cucumber
- 20ml Light Soy Sauce (Brand: Lee Kum Kee)
- 10ml Rice Vinegar
- OPTIONAL Chilli Flakes (can be really spicy, skip this if needed)
- 1 tsp Garlic Powder
- 1 tsp Sesame Seeds

Important cooking notes

- When coating the chicken with cornflour makes sure it’s well coated. Or you can skip the cornflour all together if you don’t have it
- When making the glaze, add the ingredients on low heat then keep stirring till it starts to bubble lightly then let it reduce for 3-4 mins. It should thicken
- You can store the cucumbers separately and warm up the meal prep without them. Better served cold

Find more Easy & Delicious Recipes like this in my Digital Cookbook!👨‍🍳❤️

ENJOY!
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#koreanfriedchicken #koreanfood #chickenrecipes #healthyrecipes #mealprep #highprotein #lowcalorie #lowcaloriemeals #easyrecipes #fatloss #weightloss #gymfood #foodie #fakeaway #fitness
Most Delicious Healthy Breakfast, Crispy Potatoes & Creamy Scrambled Eggs! ONLY 435 Calories💪🏽🔥

One of the best breakfast combos, so much flavour, filling and easy to meal prep for busy mornings!

Macros per serve (4 total)

435 Calories | 28g Protein | 39g Carbs | 17g fat

Ingredients (4 servings)

- 800g uncooked potatoes (200g per serve)
- 1 tbsp Oregano
- 1 tbsp Garlic Powder
- 1 tsp Salt & Pepper
- 3-4 tsp olive oil or cooking spray
- 1-2 tsp Paprika
- 1 medium Red Onion
- 1/2 Red Bell Pepper
- 160g Turkey Bacon (Brand: @saffron_alley - great quality meats)
- 4 whole Large Eggs & 8 Egg Whites (you can choose how many whole eggs you want to use)
- 100g Light Cream Cheese
- Garnish Parsley, Chilli Flakes
- 40g Spicy Mayo | 10g per serve

Distribute into 4 equal Servings & Enjoy!

Find more Easy & Delicious Recipes like this in my Digital Cookbook!👨‍🍳❤️

Important cooking notes:

- Microwave the potatoes for 4-5 mins in batches, lay them all flat on a plate to soften quicker. This methods makes the cooking process faster
- When cooking the potatoes, make sure you let them crisp up for 4-5 mins on mdeium high heat before adding the rest of the ingredients. You can add more cooking spray or olive oil
- Cook the eggs on medium low heat to get them nice and fluffy, add the cream cheese and mix till it melts and fully combined
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#breakfast #healthybreakfast #eggs #potatoes #scrambledeggs #highprotein #lowcalorie #weightloss #fatloss #potato #easyrecipes #mealprep #eathealthy #gymfood #foodie #fitness #healthyrecipes #healthymeals
High Protein Chicken Chow Mein Noodles Meal Prep!🍜🔥

One of the easiest and tastiest meals, so much better than takeout with more protein and better macros!

Macros per serving (4 servings total)

455 Calories | 43g Protein | 48g Carbs | 9g Fat

Ingredients

Chicken Marinade:

- 700g Chicken Breast cut into thin strips
- 2 tsp Paprika
- 1 tsp Black Pepper
- 2 tsp Garlic Powder
- 20ml Low Sodium Soy Sauce (Brand: Lee Kum Kee)
- 2 tsp Sesame Oil (Brand: Lee Kum Kee)
- Cooking Spray for cooking

Noodles + Sauce:

- 220g Uncooked Egg Noodles (Brand: Asia’s Specialties)
- 1 tbsp Minced Garlic
- 1 Medium Red Onion Sliced
- 1 Medium Red Bell Pepper Sliced
- 1 cup Chopped Green Onion
- 1 cup Bean Sprouts
- 50ml Low Sodium Soy Sauce
- 50-60g Oyster Sauce (Brand: M&S)
- (Optional) 10ml Rice Vinegar
- Garnish Sesame Seeds + Chilli Flakes

Find more Easy & Delicious Recipes like this in my Digital Cookbook!👨‍🍳❤️

Important Cooking Notes:

- Marinate the chicken for 30 mins or longer for better flavour
- Cook the noodles according to pack instructions - I simmered in boiling water for 4-5 mins
- Slice all your vegetables before cooking the chicken to save time and to make it easy
- You can add extra soy sauce or oyster sauce after mixing in the cooked noodles if the colours aren’t dark enough

Cannot wait for you all to try this, ENJOY!
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#noodles #chowmein #noodle #chinesefood #takeout #takeaway #fakeaway #highprotein #easyrecipes #mealprep #lowcalorie #chickenrecipes #foodie #fitness #weightloss #fatloss #eathealthy #lowcaloriemeals #gymfood
High Protein Honey BBQ Chicken Mac & Cheese Meal Prep!🧀🔥

Truly one of the best combos, the perfect balance of sweet, savoury and spicy! Also another great way to add variety to your weekly meal preps!🤌🏽

Macros per serving (4 Total)

511 Calories | 50g Protein | 55g Carbs | 10g Fat

Ingredients (4 servings)

- 700g Raw Chicken Breast (from
@SaffronAlley - love the quality of their chicken)
- 3-4 Garlic Cloves Minced
- 1 tsp Black Pepper
- 2 tsp Paprika
- 1 tsp Salt
- 2 tsp Olive Oil
- 30g Honey
- 40g BBQ Sauce Reduced Sugar (Brand: Tescos)
- 225g Uncooked Macaroni Pasta | 500g Cooked Weight
- 250ml Skimmed Milk
- 60ml Hot Sauce (Brand: @Sauce Shop i used buffalo sauce, you can use sriracha or any hot sauce you like - also use less if too spicy)
- 120g Light Cream Cheese (Brand: Philadelphia Lightest)
- 40g Low Fat Cheddar Cheese
- Garnish with Parsley

Find more Easy & Delicious Recipes like this in my Digital Cookbook!👨‍🍳❤️

Important Cooking Notes:

- Cook the chicken on medium high heat for 3-4 mins each side till golden brown
- Make sure you TURN OFF the heat before adding honey and BBQ sauce
- For the creamy sauce, add all ingredients on low heat then stir gently with a whisk preferably till it thickens and is smooth
- You can freeze these meals and reheat in a pan or microwave. Keep in the fridge for up to 4 days

Hope you enjoy!
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#macandcheese #pasta #bbqtiktok #bbqchicken #mealprep #macaroni #pastalover #chickenrecipes #highprotein #lowcalorie #lowcaloriemeals #easyrecipes #healthymeals #eathealthy #foodie #fatloss #fitness #weightloss
High Protein Halal Cart Chicken & Rice for Meal Prep!

There’s no reason to be eating plain chicken and rice when you can make this incredibly easy and delicious chicken recipe! Packed with flavor, so filling while being low calorie! Perfect for meal prep too💪🏽🔥

Macros per serving (total 4)

430 Calories | 41g Protein | 42g Carbs | 11g Fat

Ingredients (for 4 servings)

- 700g Raw Cubed Chicken Breast
- 1 tbps Oregano
- 1 tbsp Cumin
- 1 tbsp Paprika
- 1 tsp Chilli Powder
- 1 tbsp Garlic Powder
- 1 tsp Salt
- 1 tsp Olive Oil
- 1/2 Lemon Juice
Cook on high heat for 3-4 mins each side till golden brown
- Shredded Lettuce
- Chopped Tomatoes
- Garnish Coriander (optional)
Garlic Sauce

- 150g Fat Free Greek Yogurt (any yogurt works)
- 50g Light Mayo
- 2 Minced Garlic Cloves
- Chopped Coriander/Cilantro
- 1/2 tsp Cumin, Salt, Pepper
- 1/2 Lemon Juice
You can store this sauce for multiple days in a bottle or container, perfect to prep in batches

Golden Rice

- Basmati Rice (207g uncooked gives about 560g cooked weight | 140g Cooked Rice per serving)
- season with Turmeric, Cumin, Paprika, Garlic, Salt
- Add water then bring to a boil then simmer on low heat for 8-10 mins till fully cooked

Distribute into 4 equal servings and enjoy!

Find more Easy & Delicious Recipes like this in my Digital Cookbook!👨‍🍳📖❤️

Important notes

- When reheating the meal prep, i would put the sauce and lettuce seperately then heat the rice and chicken in a microwave
- You can store the sauces in little containers in the meal prep box

Hope you all have a great weekend and let me know if you try this recipes!
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#chicken #halalcart #chickenrecipes #halalguys #healthyrecipes #healthymeals #highprotein #lowcalorie #lowcaloriemeals #mealprep #easyrecipe #quickmeals #foodie #weightloss #fatloss #gymfood #fitness #eathealthy
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