Dynamite Fist Explosion Bake

This is the big batch bake I give clients for easy meal prep. One casserole dish, a handful of ingredients, and a different flavor depending on the sauce and seasoning you pick.

The numbers

Per serving, base bake before flavor additions. These are estimates, and your ingredient choices will move them.

Ingredients

• 500g mixed vegetables
• 250g rice of choice (dry)
• 150g quinoa or barley (dry)
• Chicken of choice
• 600ml stock of choice
• 3 tbsp sauce of choice
• 2 tbsp seasoning to match

How to make it

1. Toast the dry rice and the quinoa or barley.
2. Par cook the chicken so it gets color on one side.
3. Combine the grains and chicken in a casserole dish.
4. Whisk the stock, sauce and seasoning together into your flavor goo, pour it over and stir.
5. Bake covered at 350F for 25 minutes.
6. Uncover, stir in the roasted veggies and any toppers, then finish uncovered at 400F until set and the rice is done.

Makes 6 servings. The numbers assume 600g raw chicken breast. Your grain and sauce choices will shift them.

Pick your flavor

Make it yours

Want more protein and fewer carbs?

Swap the rice for extra quinoa or barley. Each serving picks up about 3g of protein and drops about 7g of carbs, with about 2g more fat.

Want more flavor and fat?

Use chicken thighs instead of breast. Each serving gains about 45 calories and 7g of fat, and protein drops by about 5g.

Want more volume?

Double the vegetables. Each serving picks up only about 20 calories and a lot more fiber.

Want a plan built around the way you eat?

Recipes like this are how I make plans easy to follow. If you want your own calories, protein and meals worked out for your week, book a free 30 minute call.