CALORIES / MACRONUTRIENTS PER SERVING
| Calories | Protein | Fat | Carb |
| 612 | 44g | 17g | 44g |
METHOD
Skin and de-bone your chicken thighs, if not already done. Finely slice the onions. Measure and mix the spices before coating the chicken thighs with them. In a large saucepan that can go in the oven add the brown rice, the onion and garlic, chicken thighs, cherry tomatoes and hot chicken stock (you need enough stock to cover the rice and sit halfway up the chicken). Place the lid on top and place in the oven at 180 degrees until cooked through (45 min to an hour). Add the spinach right at the end and allow it to gently steam in the heat with the lid on. Garnish with coriander & enjoy!
INGREDIENTS
Serves 4
8 Chicken thighs (remove skin & bone, but keep whole)
1 Onion, finely sliced
1 tsp Cayenne pepper
1 tsp Sweet paprika
1 tsp Cumin
1 tsp Garam masala
1 tsp Cinnamon
1 tsp Turmeric
200g Brown rice
200g Cherry tomatoes, halved
400g Chick peas
500-750ml Hot chicken stock
100g Spinach
Coriander to garnish
These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.
FAT LOSS / SCULPT
| Meals before 5pm | Meals after 5pm | |
| Ectomorph | Yes | Yes |
| Ecto-Mesomorph | Yes | Yes |
| Mesomorph | Yes | Remove carb |
| Meso-Endomorph | Yes | Remove carb |
| Endomorph | Yes | Remove carb |
MUSCLE GAIN
| Meals before 5pm | Meals after 5pm | |
| Ectomorph | Yes | Yes |
| Ecto-Mesomorph | Yes | Yes |
| Mesomorph | Yes | Yes |
| Meso-Endomorph | Yes | Yes |
| Endomorph | Yes | Yes |