Ryann Lacorte
@rplfit • 16,100 subscribers
Videos
PAD SEE EW 🇹🇭🍜 Easily one of my favourite noodle dishes of all time — the only problem? Restaurant versions can be loaded with oil and pretty calorie dense. So I made my own version that’s higher in protein and more macro friendly, while still keeping that nostalgic savoury, slightly sweet, garlicky flavour. FULL RECIPE (Makes 3 servings) Ingredients: • 255g dried wide rice noodles • 4 boneless, skinless chicken thighs • 2 whole eggs + 150g egg whites • 175g Chinese broccoli • 3 tbsp oyster sauce • 2 tbsp soy sauce • 1 tbsp dark soy sauce • 3 tsp Splenda Brown Sugar Blend • 1 tbsp cornstarch • Garlic, S&P + cooking spray How to make it: 1. Cook noodles until slightly firm. 2. Slice chicken and marinate with 1 tbsp oyster sauce, 1 tbsp soy sauce, cornstarch, S&P and cooking spray. 3. Mix remaining soy sauce, dark soy, oyster sauce and brown sugar blend for the sauce. 4. Cook chicken until browned, then remove. 5. Stir-fry garlic and Chinese broccoli, starting with the stems. 6. Add eggs + egg whites and scramble until just set. 7. Add noodles and sauce. Toss over high heat until coated and slightly caramelized. 8. Add everything back in, toss together and enjoy. 🇹🇭🔥 TOTAL MACROS (per 1 serving — ⅓ of recipe): ~665 calories | ~95g carbs | ~13g fat | ~42g protein All the flavour of Pad See Ew with 40+ grams of protein per serving — proof that getting in shape doesn’t mean giving up the foods you grew up loving. Save this one for your next noodle craving. 🍜🔥 #noodles #padseeew #highprotein #mealprep #asianfood
Ryann Lacorte915,600 Aufrufe • vor 1 Monat
DAK GALBI / KOREAN SPICY CHICKEN STIR FRY 🇰🇷🌶️ Now that the weather’s getting colder, I’ve been craving all the warm, spicy Korean comfort foods 🔥 Dak Galbi is one of those dishes — the problem? Restaurant versions can be loaded with oil, cheese, and extra calories. So I made my own version that’s lower in calories, packed with protein, and still has all the flavours you love 🤝🏽 FULL RECIPE 👇🏽 INGREDIENTS: * 500g boneless, skinless chicken thighs * ¼ head green cabbage * 1 medium onion * 3 cloves garlic, minced * 40g gochujang * 1 tbsp gochugaru * 1 tbsp soy sauce * 30g honey * 40g light mozzarella * 1 tsp sesame seeds * Cooking spray * Salt & pepper to taste * Green onions for garnish HOW TO MAKE IT 👨🏽🍳 1. Slice your cabbage, onion, and chicken thighs into bite-sized pieces. Mince your garlic. 2. In a bowl, combine the chicken with gochujang, gochugaru, soy sauce, honey, garlic, salt, and pepper. Mix until fully coated. 3. Heat a cast-iron or oven-safe nonstick pan over medium-high heat and coat with cooking spray. Spread the chicken evenly across the pan, then top with your onions and cabbage. 4. Cover and cook for approximately 15 minutes, stirring occasionally to prevent sticking, until the chicken is fully cooked. 5. Once cooked, add your light mozzarella on top and Broil for 1–2 minutes until fully melted. 🧀 6. Finish with sesame seeds and green onions, and serve hot! Best enjoyed with a side of steamed rice. 🍚 MACROS FOR THE ENTIRE RECIPE: 1,173 calories | 114g protein | 72g carbs | 47g fat HALF THE RECIPE: 587 calories | 57g protein | 36g carbs | 24g fat Macros exclude rice and are based on the ingredients logged. Getting in shape doesn’t mean giving up the foods you grew up loving. It’s about learning how to make them work for your goals! 💪🏽 Save this for your next high-protein meal and share it with someone who loves Korean food! 🇰🇷 #dakgalbi #koreanfood #highproteinrecipes #weightlossrecipes #healthyrecipes
Ryann Lacorte283,500 Aufrufe • vor 28 Tagen
MACROS & MEMORIES EP. 10 🇹🇭🍜 PAD KEE MAO (THAI DRUNKEN NOODLES) One of my ALL-TIME favourite Thai noodle dishes, but higher-protein, lower calorie & a lot more macro-friendly! 🤝🏽 Spicy, savoury, packed with Thai basil, garlic, chillies, and all that delicious umami flavour! FULL RECIPE ⬇️ (Makes 3 servings) Ingredients: * 225g dried rice noodles * 18 oz (510g) boneless, skinless chicken thighs * 1 medium onion * 1 red bell pepper * 180g yu choy * 12 cloves garlic * 3 Thai red chillies (adjust to spice preference) * 1 bunch Thai basil Stir-Fry Sauce: * 4 tbsp oyster sauce * 2 tbsp light soy sauce * 2 tbsp dark soy sauce * 2 tbsp fish sauce * Stevia to taste (optional) HOW TO MAKE IT 👨🍳 1. Prep: Slice onion & bell pepper, separate stems and leaves of yu choy and slice chicken. Mince garlic and chillies. Mix all sauce ingredients in a bowl. 2. Noodles: Soak or cook rice noodles according to package instructions until slightly firm. Drain and set aside. 3. Chicken: Heat a lightly oiled wok over medium-high heat. Stir-fry chicken until browned and 80% cooked through. Remove and set aside. 4. Veggies: In the same pan add garlic, chillies, onion, bell pepper and yu choy stems. Stir-fry for 2–3 minutes. 5. Combine: Add back in the chicken, as well as your noodles and sauce. Toss over high heat for 1–2 minutes until everything is well coated. 6. Finish: Toss in Thai basil until wilted. Serve and ENJOY! TOTAL MACROS (ENTIRE RECIPE): 1880 calories | 129g protein | 247g carbs | 43g fat MACROS PER SERVING (⅓ RECIPE): 620 calories | 43g protein | 82g carbs | 14g fat Check out the rest of my page for more high-protein Asian recipes & fitness tips to help you get in shape without sacrificing the foods you grew up eating! ✅ #noodles #padkeemao #HighProtein #asianfood #fatloss
Ryann Lacorte95,800 Aufrufe • vor 10 Tagen
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