Nando’s Chicken and Rice Recipe

Hey Squadies!

I'm thrilled to share this leanmazing recipe with you because one of the most challenging aspects of losing weight and being healthy is feeling like you never get to eat ENOUGH! The good and the LEAN news is that with today’s peri peri chicken and cauliflower rice recipe, that will not be the case because it is low in calories which means we can eat A LOT more and ultimately feel much more satisfied.

Before we dive into this delicious recipe, let's chat about something that can seriously level up your leanness and transform how you see healthy eating.

Say Hello to Volume Eating: A Game-Changer for Your Lean Journey

With this recipe, we're redefining the notion of “dieting”. Often, we associate weight loss with restricting our meals, but the truth is, it's about making smarter choices. This dish is a true game-changer because it leverages the concept of volume eating, allowing you to enjoy a larger quantity of food with fewer calories.

Here's the magic—by swapping traditional rice with cauliflower rice, you get to savour the same flavours and textures but with a fraction of the calories (and just to put this into context, 85 grams of cooked rice has 111 calories while the cauliflower rice only has 20 calories)! You don’t have to be a mathematician to see that we will be able to eat WAY MORE cauliflower rice while still keeping the calories lower.

It's a win-win situation that makes your weight loss journey not just manageable but enjoyable. We also get far more nutrients from these low calorie, nutrient dense foods and therefore all aspects of our bodies and health improve (and yes, that includes our metabolism).

And there's more to this story, especially when we talk about the perks of integrating ample protein into our diets. Let's dig into why protein is the secret weapon on our path to a leaner, healthier you.

Protein Power: The Lean Lift Way

Now, let's talk protein. It's the secret sauce to muscle building and feeling full. This dish isn't just delicious; it's a powerhouse of protein. And why is protein so crucial? It's your best friend on your lean journey. More protein means more muscle, a faster metabolism, and easier fat loss. Plus, feeling full and satisfied? That's the protein effect.

This brings me to the Lean Lift 1.0 program in the LEANSQUAD App. If you're looking to build lean muscle, shed fat, and transform your body, the Lean Lift 1.0 program is your golden ticket. It's designed to get you lifting effectively and efficiently in just 35 minutes, and guess what? You can start with a 3-Day Free Trial. Yep, three days to experience the magic. So, let's dive into this awesome recipe that aligns perfectly with your lean journey.

Per Serving Macronutrient Breakdown:

• Calories: 550 calories

• Protein: 35g

• Fat: 40g

• Carbohydrates: 17.5g

Leangredients (4 servings):

PERI PERI CHICKEN

• 1.5 pounds chicken thighs, boneless and skinless

• 1 to 2 tablespoons olive oil

• 2 teaspoons chili powder

• 1 teaspoon garlic powder

• 1/2 teaspoon black pepper

• 1 teaspoon smoked paprika

• 1/2 teaspoon cumin

• 1 teaspoon salt

• Medium peri peri sauce (I used Nando's zero cal)

SPICY CAULIFLOWER RICE

• 1 tablespoon olive oil

• 1 tablespoon unsalted butter

• 1 whole red bell pepper, chopped

• 1/2 yellow onion, chopped

• 2 teaspoons minced garlic

• 1 tablespoon tomato paste

• 2 bags (680 grams total) frozen cauliflower rice

• 1 cup chicken stock

• 2 teaspoons chili powder

• 1 teaspoon paprika

• 1 teaspoon turmeric

• 1/2 teaspoon salt (more to taste)

• 1/2 teaspoon oregano

• 1/2 to 1 teaspoon red pepper chili flakes (optional)

• 1 cup frozen peas

Leanstructions:

MARINADE THE CHICKEN:

1. Add the chicken thighs to a large bowl and combine combine olive oil, chili powder, garlic powder, black pepper, smoked paprika, cumin, and salt.

2. Toss chicken until coated in seasoning.

COOK THE CHICKEN:

1. Heat a pan over medium-high heat and drizzle with olive oil.

2. Spread the chicken thighs evenly in the pan, avoiding overcrowding. Cook until golden brown on one side (about 5 to 6 minutes).

3. Flip the chicken thighs, brush with peri peri sauce, and cook until the other side is golden brown (about 6 minutes).

4. Reduce heat to low and cook for an additional 1 to 2 minutes or until the chicken is cooked through and then set aside in a separate bowl.

COOK THE CAULIFLOWER RICE:

1. In a large pan, heat olive oil and butter over medium-high heat.

2. Add red bell pepper, onion, minced garlic, and tomato paste. Sauté for 3-4 minutes.

3. Add the frozen cauliflower rice and toast for about 3 minutes.

4. Add chicken stock, chili powder, paprika, turmeric, salt, oregano, and chili flakes. Mix and turn on high heat.

5. Lower the heat once the chicken stock has begun to soak up, add in frozen peas, and cook with cauliflower rice for 6-8 minutes or until desired texture.

6. Mix everything well.

7. Slice your cooked peri peri chicken and add on top of your cauliflower rice! Serve and enjoy!!

So there you have it, Squadies — a delicious, protein-packed recipe that aligns perfectly with your lean journey. Remember, volume eating and protein power are your friends on this journey, and the Lean Lift 1.0 program is here to take your fitness to the next level. Stay lean, stay strong, and let's crush those goals together with a 3-Day Free Trial!