• 200g Chicken Breast Chicken Breast, skinless, grilled
• 255g brown rice Brown Rice, boiled
• 80g spinach Spinach, raw
• 80g red pepper Red Pepper
• 30g teriyaki sauce Teriyaki Sauce
• 2 cloves garlic, grated Garlic
• 5g ginger Ginger, fresh
• 5g sesame oil Sesame Oil
• 60g avocado Avocado
• 5g sesame seeds Sesame Seeds

1. 1

   Prep everything first: wash and trim the spinach and peppers, then measure out the sauce ingredients.

2. 2

   Simmer the brown rice in plenty of water for 25 minutes until tender, then drain.

3. 3

   Season the chicken breast, butterfly it so it cooks evenly, then grill or pan-sear over medium-high heat for 5-6 minutes per side until the juices run clear (75°C in the thickest part).

4. 4

   Whisk the teriyaki sauce with the grated garlic and ginger. Add to the pan for the final 2 minutes and let it bubble into a sticky glaze.

5. 5

   Meanwhile, steam or stir-fry the spinach and peppers for 3-5 minutes until just tender with a little bite.

6. 6

   Build the plate: brown rice first, then the veg and chicken breast, spooning over any remaining sauce. Finish with the sesame seeds.

7. 7

   Bulking upgrade: add the sesame oil, avocado for extra energy-dense calories.

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