Chicken and rice doesn’t have to be dull

Hi all. I have been working on simple and nutritious high volume meals to rotate through easily to support exercise and work (14 h shifts).

Chicken and rice is simple and adaptable. Picture of chicken breast, basmati rice (cooked and cooled >12 h to support resistant starch), cauliflower, broccoli, onion, and oyakodon style broth with dashi, soy and mirin. I added some shichimi togarishi to the top for mild spice.

A beautiful blend of umami and an edge of sweet/salt.

Additional thoughts:
– Reduce the chicken slightly and add an egg for healthy fats to support satiety and micronutrients.
– Add carrot/cabbage for additional volume.
– Add more broth (water incorporated into a meal but not drinking before or after has been shown to maximise satiety).
– Could try with calorie reduced potato or pumpkin instead of rice if less calories/carbohydrates were required.
– Add more spice as chilli also improves satiety. I tend to prefer sriracha as many of the sauces have added msg, which adds umami flavour and satiety.

I would love to hear your satiety improvements.

Thank you all.