KRK: Bug Hunt Protein Bowl

INGREDIENTS:

3-4 chicken tenderloins
2 blood oranges (extra bloody)
1-2 cups of brown rice
1 oz. baby spinach spring mix greens
1 cucumber
1/2 green bell pepper (chopped)
1/4 red onion (chopped)
1 cup chickpeas (garbanzos)
1/4 cup olive oil (total)
4 tsp of soy sauce
2-3 rosemary stalks (peeled)
1 tsp oregano
1 clove garlic
2 tsp brown sugar
1 tsp shaved almonds
1 tsp flaxseed
4 tbsp mustard
3 tbsp honey
1 tsp hot sauce
4 tbsp non-fat greek yogurt
1 stalk of fresh dill
1/2 tsp minced garlic

PREP TIME: 12 minutes (overall prep) + 2 hours for marinade to take
COOK TIME: 12-15 minutes

DIRECTIONS:

1 - Take your chicken cutlets packet and release it from “this chicken shit outfit”... Hudson
2 - Prep your chicken cutlets (trim fat) and let them rest for a few minutes.
3 - Cut a clove of garlic.
4 - Cut and squeeze 1 blood orange into a container.
5 - Add 2 tsp of olive oil, 2 tsp of soy sauce, 1 tsp oregano, 1 tsp of garlic, and 1 rosemary stalk and whisk until marinade is blended.
6 - Add the cutlets to the marinade. Ensure that they are evenly covered in marinade. Then put in the refrigerator for 2 hours.
7 - Select your brown rice and wash it thoroughly to remove any starch or impurities. Add appropriate water depending on your rice cooker settings and set it to cook.
8 - Wash your greens (onions, peppers, cucumbers, and spinach mix).
9 - Use a cutting board and cut your cucumber into circles. Put them off to the side. Then take your bell pepper, cut it in half and dice it. Take the onion and dice it.
10 - In a bowl, scoop 4 tbsp of non-fat greek yogurt.
11 - Cut a stalk of dill finely and add it to the yogurt. Add a 1/2 tsp of minced garlic and stir until blended.
12 - Heat to low medium a 10” skillet pan and add 1 tsp of olive oil to the pan.
13 - Add 1 cup of garbanzos and pour 2 tbsp of soy sauce followed by sprinkling 2 tsp of brown sugar.
14 - Cook the garbanzos between 4 - 5 minutes until caramelized. Put aside once finished.
15 - Set your stove to medium high heat. Add 1 tbsp olive oil. Take your cutlets out of the fridge (after approx. 2 hours) and begin to lay the cutlets in the pan.
16 - Cook on medium high heat for 2 minutes while flipping the chicken consistently. Lower the heat to medium and continue to cook for about 4 minutes on each side.
17 - Once golden and juicy on the inside, the chicken is done. Set aside.
18 - In a small bowl, gather 3 tbsp of honey, 4 tbsp of mustard and 1 tsp of hot sauce. Whisk until harmoniously blended into a sweet and spicy mustard.
19 - Arrange your serving plate with each cooked side however you’d like.
20 - Lay the chicken over the top and sprinkle 1 tsp of flaxseed and 1 tsp of shaved almonds.
21 - Use your spicy honey mustard and dress the chicken. Be sure to cover the sides as well.
22 - Now you are ready to join the marines and kick some alien ass!!!

TOTAL PROTEIN CONTENT:
Chicken tenderloins: 20 g
Greek yogurt: 11 g
Chickpeas: 5 g
Cucumbers: 0.5 g
Flaxseed: 1 g
Shaved almonds: 2 g
Baby spinach green mix: 1 g
TOTAL: 40.5 g