Brittany McCrystal Fit Online Coaching

Fakeaway Friday Chicken Fried Rice 🍚

Serves 4 | 440 calories | 40g protein

Ingredients

- 1 cup (185g) uncooked jasmine rice
- 400g cooked chicken breast, diced
- 2 whole eggs
- 2 egg whites
- 2 cups frozen mixed vegetables
- 3 green onions, finely sliced
- 1/4 cup soy sauce
- 3 tbsp dark soy sauce
- 3 tbsp oyster sauce
- ½ tsp black pepper
- Cooking oil spray

Method

1. Cook the jasmine rice according to packet instructions, then allow it to cool completely. Cold rice works best for fried rice.
2. Heat a large wok or frying pan over high heat and lightly spray with cooking oil.
3. Add the green onions and cook for around 30 seconds, then add the eggs and egg whites. Scramble together until just cooked.
4. Add the frozen mixed vegetables and cook for 2–3 minutes.
5. Add the cooked chicken and cooled jasmine rice. Toss everything together over high heat for a few minutes until the rice is hot and starting to get slightly crispy.
6. Add the soy sauce, dark soy sauce, oyster sauce and black pepper.
7. Toss everything together for another 1–2 minutes until evenly coated and piping hot.
8. Divide between four bowls and serve.

Lazy Girl Sushi Balls 🍣🥑

Serves 4 | 350 cals each | 33g protein

Basically sushi without the rolling mat, the precision, or any of the emotional commitment.

Ingredients

For the sushi rice
-1 cup (200g) uncooked sushi rice
-2 tbsp rice vinegar
-1–2 tsp sushi seasoning powder, optional

For the filling

-1 large can tuna in springwater, drained (around 300g drained)
-3 tbsp (45g) light mayonnaise
-1–2 tsp sriracha, optional

To assemble

-1/2 medium avocado, thinly sliced
-Sesame seeds, optional
-Soy sauce, to serve

Method

1. Cook the rice.Cook the sushi rice according to the packet instructions. Once cooked, transfer to a bowl and allow it to cool. Stir through the rice vinegar and sushi seasoning, if using.
2. Make the tuna filling.Add the drained tuna and light mayo to a bowl and mix until creamy. Add sriracha if you want a little kick — I didn’t have any when I made mine, but this would be SO good.
3. Prep your mould.Grab a small round dipping-sauce bowl or ramekin and line it with a piece of Glad Wrap, leaving plenty hanging over the sides.
4. Layer her up.Arrange a few thin slices of avocado across the bottom of the lined bowl. Add 1/8 of the cooked rice and gently press it down.
Add 1/4 of the tuna mixture into the centre, then cover with another 1/8 of the rice.
5. Make your ball.
Bring the edges of the Glad Wrap together and lift everything out of the bowl. Twist the wrap tightly and use your hands to gently shape it into a firm round ball.Repeat to make 4 large sushi balls.
6. Serve.Unwrap, sprinkle with sesame seeds if you’re feeling fancy and serve with soy sauce.

High Protein Chicken Caesar Salad Wrap

Serves 1 | 500 Calories | 43g Protein

Ingredients

-1 Mission Low Carb Wrap
-100g pre-cooked chicken breast, sliced
-1 cup cos lettuce, chopped
-15g croutons
-15g Parmesan, finely grated

Healthier Caesar Dressing

-80g plain Greek yoghurt
-1 tbsp light mayonnaise
-1/2 tsp Dijon mustard
-1 tsp Worcestershire sauce
-1–2 anchovy fillets, finely chopped
-10g Parmesan, finely grated
-1 tsp lemon juice
-Black pepper, to taste

Method

1. To make the Caesar dressing, add the Greek yoghurt, mayonnaise, Dijon mustard, Worcestershire sauce, anchovies, Parmesan, lemon juice and a generous crack of black pepper to a small bowl. Mix until smooth and creamy.
2. Add the lettuce, pre-cooked chicken, croutons and Parmesan to a bowl. Pour over the Caesar dressing and toss until everything is well coated.
3. Warm the Mission Low Carb Wrap for a few seconds to soften it.
4. Spoon the chicken Caesar salad into the centre of the wrap, fold in the sides and roll tightly.
5. Slice in half and enjoy

Why does he look like a little piggy 🐷 with his nose

No-Bake Chocolate Lolly Cake Slice 🍭🍫

Ingredients

250g Griffin’s Malt biscuits
1/2 cup desiccated coconut
1 packet Eskimo lollies, roughly chopped
132g sweetened condensed milk (about 1/3 of a 395g tin)
80g butter
Dark Whittaker’s chocolate, melted, for topping

Method

1. Add the Malt biscuits to a food processor and blitz into fine crumbs.
2. Add the biscuit crumbs to a large bowl with the coconut and chopped Eskimo lollies.
3. Add the butter and condensed milk to a small saucepan and gently heat until the butter has completely melted and everything is smooth and combined.
4. Pour the warm butter and condensed milk mixture into the biscuit mixture and stir until everything is well combined.
5. Press firmly into a lined slice tin, smoothing out the top.
6. Melt the dark chocolate using a double boiler, then pour it over the slice and spread evenly. I went with dark chocolate instead of milk because this slice is already sweet from the condensed milk and lollies, so the darker chocolate balances it out perfectly.
7. Refrigerate for a few hours until completely set, then slice and enjoy! 🍭

TIP: Let it sit out for 5–10 minutes before cutting so you get those clean slices without the chocolate cracking.

You know what’s about to go down here 😋

Healthy and high protein Freezer meal prep for my mum 🤍

New hyper fixation inlocked 🔒

Serves 2 | 440 calories | 37g protein |

Ingredients

For the beef & rice
-250g lean sirloin or flank, thinly sliced
-80g jasmine rice, uncooked
-2 tsp sesame seeds

For the bulgogi marinade

-2 tbsp dark soy sauce
-2 tbsp regular soy sauce
-1 tbsp rice vinegar or mirin
-2 tsp stevia
-1/2 tsp sesame oil
-2 garlic cloves, minced
-1 tsp fresh ginger, grated
-2 spring onions, finely sliced
-Pinch of gochugaru, optional

For the quick cucumber kimchi

-1 cucumber
-1 tbsp salt
-2 tsp rice vinegar
-2 tsp gochugaru
-1 tsp stevia
-1 garlic clove, minced
-1 spring onion, finely sliced
-Pinch of sesame seeds

Method

1.Mix the dark soy sauce, regular soy sauce, rice vinegar, stevia, sesame oil, garlic, ginger, spring onion and gochugaru together. Add the sliced beef and toss until coated. Leave to marinate for 10–15 minutes.

2.Thinly slice the cucumber and toss with the salt. Leave for 10 minutes, then rinse thoroughly and pat dry. Mix with the rice vinegar, gochugaru, stevia, garlic and spring onion.

3.Cook the jasmine rice according to packet instructions.

4.Heat a non-stick frying pan over high heat. Add the marinated beef and cook for 2–3 minutes until caramelised and cooked through.

5.Divide the rice between two bowls, top with the bulgogi beef and cucumber kimchi, then finish with sesame seeds and extra spring onion

Fakeaway Friday strikes again 🤯

Saucy Beef Udon Noodles

Serves 3 |550 calories | 35g protein per serve

Ingredients

Beef Marinade

-400g rump steak, thinly sliced
-2 tbsp soy sauce
-2 tbsp oyster sauce
-1/2 tsp black pepper
-1/2 tsp stevia

Stir-Fry Sauce

-1/4 cup soy sauce
-2 tbsp oyster sauce
-1 1/2 tbsp Shaoxing cooking wine
-2 tsp stevia
-1/2 tsp black pepper
-1 tsp sesame oil

Stir Fry

-1 1/2 packets (600grams) Urban Eats Wok Ready Udon Noodles
-Chinese broccoli, roughly chopped
-Mushrooms, sliced
-Spring onions, sliced
-Cooking spray

Method

1. Add the sliced beef to a bowl with the soy sauce, oyster sauce, black pepper and stevia. Mix well and leave to marinate for 20 minutes.
2. Meanwhile, make the sauce by mixing the soy sauce, oyster sauce, Shaoxing cooking wine, stevia, black pepper and sesame oil together. Set aside.
3. Prepare the udon noodles according to the packet instructions, cooking them just long enough to loosen and separate. Drain and set aside.
4. Heat a large frying pan or wok over high heat and lightly spray with cooking oil. Add the marinated beef and cook until browned and just cooked through. Remove from the pan and set aside.
5. Add the Chinese broccoli, mushrooms and spring onions to the same pan and stir-fry until tender. You can use any vegetables you have lying around in the fridge here.
6. Add the beef and udon noodles back into the pan, then pour over the sauce. Toss everything together over high heat for 2–3 minutes until the noodles are coated and glossy.
7. Divide between three bowls and serve.