HIGH PROTEIN FRIED RICE IN 10 MIN!

[@S2JunS2]

yo bart, could you do more of these high protein asian meal recipes for bulking/cutting? most of the recipes are so western focused, we rice eating asians out here would love more recipes like this man!! this recipe is my childhood meal bro, cheers

[@Marvellousdeath115]

Check Remington James orange chicken / spicy garlic fried chicken / general tso’s. Combine it with cauliflower rice, normal rice, carrots and peas, some light soy sauce , you’re good to go :) I love Chinese takeout / Asian food

[@KayintVeen]

I’m no asia. But sure have a Asian appetite. I second this request 🫡

[@Mathwonn]

My white rice eating ass can only agree with you and second your request as well lol

[@White1148]

It's not just the Asians who want stuff like this ;)

[@Dice_weiss]

Recipe based upon my observations & what he stated in the video. Note: Times & quantities may vary. Approximate Macros: 60G Protein, 11G Fat, 40G Carbs Approximate cook time: I estimate 10-15 minutes if rice is precooked. Seasoning: 1-2 Tbsp Ginger paste 1 Tbsp Ground White Pepper 1Tsp Salt or to taste 1 Tsp Garlic Powder or to taste Ingredients: 2 Tbsp Minced garlic ~ 1lb of diced ham 2lbs diced chicken breast (weighed raw) 2 eggs whisked in bowl 1 cup chopped kimchi 4 Cups cooked white rice 1Tbsp Sesame seed oil chopped green onion as garnish ______________________________________________ Step 1: Season chicken. Add ginger paste, salt, garlic powder and white pepper to taste. Mix into chicken. Step 2: Heat large deep pan, add fat free cooking spray to prevent sticking. Once pan starts light sizzle, add chicken. Step 3: Cook chicken (my guess) ~ 3-4 minutes as one side cooks. During this time, whisk 2 eggs in a small bowl. When chicken is white on one side (about 50% cooked) add the ham and minced garlic, let simmer for a minute before flipping chicken and mixing. Step 4: Add the kimchi ontop and let simmer 1-2 minutes. Step 5. Add rice and pour the eggs and sesame seed oil ontop and mix. Let simmer another 1-2 minutes Step 6: Add green onion early or as garnish. Step 7: Pull off the skillet and enjoy! Hope this helps!

[@marilyngee]

Ayeee thank you

[@Morningstar1408]

Legend

[@thomasoliver7659]

good man

[@brianchin1706]

Ur the goat

[@coleOKeefe]

you didnt mention the soy sauce.

[@zigmundotto3254]

Throw a little bicarb and cornflour in when you marinate your chicken breast and it will come out juicy and soft, mix about 1/2- 2/3 of a teaspoon, mix it with a little chicken stock (1/3 cup), leave it for 20-30min prior to cooking and it will still be as juicy mate. I’m going to try this one Bart, never had it with kimchi. 👍👍

[@Bunny11344]

What’s bicarb?

[@zigmundotto3254]

@@Bunny11344 baking soda or bi carb soda, makes your chicken breast tender and not dry. Enjoy mate

[@Toydota]

@@Bunny11344sodium bicarbonate

[@roguephoenix]

another option is to coat the rice itself in an egg/eggwhites, soy sauce, mirin and garlic mixture so that the rice isn't all stuck together and makes the eggs more blended into the rice as well. you can increase the amount of egg whites without it looking like clumps of eggs, unless that's what you want. you an also marinade ground turkey breast with the same stuff (adjusting for the amount so soy sauce so you don't have it all salty), add a bit of water to loosen up the meat and mash it all together. cook the marinated ground turkey then add the coated rice. makes for nicely loosened rice and meat nicely combined with no clumped up bits.

[@aluhkay]

Started working out at my heaviest of almost 200lb on May 4th, and started the Get Lean program on 5/20. Currently over 30lb's down, and focused on body recomp. For sure gonna have to try this out! Trying to hit a daily intake of 160g of protein daily.

[@cjh_]

@Jack how much protein will Jesus give me

[@DONQUIIIXOTE]

@@cjh_ he’ll give you all types of spiritual gainz 😉

[@LARRY113Z]

How much muscle have you put on so far?

[@aluhkay]

@@LARRY113Z I don't really know, considering I didn't take a dexa or body fat test for my baseline to start. However, my PR amongst all lifts have increased a lot (mostly due to newbie gains lol) and I notice more size and definition in my arms, chest, and quads specifically.

[@odigates4815]

where's the proof?

[@prestonbroadus3978]

So glad to see you not letting your learning disabilities hold you back. You're an inspiration for everyone on the spectrum

[@TheNissan007]

Lurv it when Bart says fire it up when I'm looking at an induction cooker lmao

[@JimLeederRich]

Man this recipe is a game changer. After a couple weeks I changed the rice to cauliflower rice and the calories dropped significantly. Awesome meal! Thanks man.

[@leafster1337]

sometimes i prep ingredients to use for the week instead of meals so that i can change it up a bit day to day and meal to meal. it makes it so cooking everyday is easier if u dont want to plan all ur meals on one day

[@PetersBinJammin]

Cracking the egg with one hand though! Barbell Brigade Chef

[@DANGMOE]

that egg pour was delightful... I need a sauce dish like that for this purpose alone

[@SilkyCouch]

Please make more of these this is awesome!

[@VietSytlezzz]

yes kimchi is sooo macro friendly and adds so much flavour

[@invisibleliberty2275]

Yo Bart, you should write a cookbook. I would buy it!!

[@noahvillalpando]

When in a diet I'd recommend measuring your rice uncooked. It's easy to add more water today and less tomorrow and that water weight is gonna directly effect how many grams appear on your food scale. It's not much but if your in a strict diet you may want to consider it. This rule also applies to fat and water rendered from meats.

[@hankmoody9965]

Fuck that. There is strict and then there is that

[@noahvillalpando]

@@hankmoody9965 it's interesting that dry is such a leap for you. When that would provide the most accurate result. It wouldn't really matter if you did it dry or cooked so long as you weighed your food using the same method consistently. So if you weren't loosing weight you can just keep cutting until you start to see the weight loss you were expecting.

[@hankmoody9965]

@@noahvillalpando at least for me, eyeballing cooked rice would be easier than dry. Not to mention you want to just throw the rice on as quick as you can, especially since you have to wash three times. It’s more from a convenience perspective

[@noahvillalpando]

@@hankmoody9965 wash your rice?

[@hankmoody9965]

@@noahvillalpando Yes you heard me you filthy animal. Rinsing rice removes dirt, dust, debris, chemicals, and bugs-in short, you're getting rid of the types of things you probably don't want to eat in your finished rice dish. You are against showers and deodorant too arent you Noah!?! 😅

[@navis1831]

totally asmr cooking sounds - LOVED it recipe looks versatile and SO SO GOOD! YUMMMY! =)

[@basedviet]

where your wok at?

[@nssSmooge]

Salt the chicken at least 1 hour before up to 24 hours. It makes it softer. Also when cutting, make sure you cut it against the fibres in muscles. Not along.

[@hellofilip]

Great recipe I will be trying this soon! However do not fear fats! Quality animal fat, especially that found in egg yolk is incredibly healthy and nutritious. Healthy fats also influence protein absorption and help our bodies take full advantage of it

[@TheEmerse]

I think the better way to keep your chicken from drying out is to remove it after its cooked and let it rest while you fry up the egg and rice. Then add it back in at the end. I'm going to be trying this recipe next week though. Thanks!

[@JWAR134]

Yessss more cooking videos

[@LoFoSho]

My man just sprayed half the pam in his pan. hehe Honestly, just pour a dot of oil (not spray cuz its HIGHLY processed) then spread it around with finger or silicone spoon. Like a teaspoon. Works great. Don't need to go hard like that.

[@NK-vd6wv]

Every day go to skooo to be the good boys

[@dustincunningham3246]

Love the content. I would love to see the ingredients, cals and macros pinned or in the description for an easy screenshot save.

[@cp3onmtv963]

Agree. Don’t want to dig

[@michaelsouthammavong3305]

Finally learning Unco Sam's big muscow secrets 🤩

[@willcee4966]

I was gonna ignore everything Bart was saying in the beginning of the video until he got to the actual recipe but then I remembered that he’s a whole fitness guru not a comedian so I should listen to his fitness wisdom.

[@touvue9362]

Clutch imma prep this for my lunch this week

[@gamerprohawk10]

bro a chef and the trim fire too

[@joeyleung23]

Definitely should've done that with a bigger wok Bart!

[@tbreezyFbaby]

That shirt clean cuh

[@jodykumar6200]

Love it!! That's so easy too

[@saifm7061]

I haven't seen this man since the JKnews days what a throwback, good luck man

[@wrenchguy2937]

Can you post links to the ingredients and do more? This is really really helpful!

[@Mr500RWHP]

Looks really good, although I can't stand chicken breast anymore I would have to make this dish with chicken thighs...

[@c.mazing]

I used 2 lbs raw chicken breast, 1lb of diced ham, 2 eggs, 1.3 cups of basmati rice (which works out to about 4 cups cooked), and 1 container of korean kimchi by Pulmone. Then added this into MacroFactor divided by 4 servings and I got 81g protein, 17g fat, and 59g carbs. How did y’all get 60g? Did I mess something up?

[@hollypark2752]

get this man a wok! take that fried rice to another level with that nice stove of yours without overloading your skillet.

[@shabayaba123]

I made this today, replaced ham with halal smoked beef sausages, and added 2 jalapenos and 1tbsp buldak sauce it was delicious.

[@jacobhernandez4089]

I bet some garlic Siracha paste would be fire on top of all that

[@Papoose187]

Is no one gonna comment on this dude's 4K haircut, like that shit is toooooo clean.

[@Warillusen]

Honestly this helps a lot since it's hard to really know nutrition value of anything outside of western cuisine.

[@DCLOVESGOD365]

In Asia(especially Singapore which is where I’m from)we usually used left over rice to cook fried rice, not sure about you guys.

[@francescafrancesca9872]

Hi Bart what is the calories on one of these portions? Thank you!!!! Def. Want to make this!!😊

[@mickeeelizabeth9782]

Shrimp kimchi fried rice is going on my meal prep list this week 😋

[@Sageater]

Another way to keep the chicken juicy is to cook it until its almost done and then take it out of the pan! That way when your other ingredients are done you can add the chicken in for perfect done-ness 😎

[@jessesanchez9942]

more of this meal prep stuff, big portions!

[@coleOKeefe]

are the macros for the entire pan or just for 1 serving?

[@nectarpeach2853]

8:00 that’s because you used store bought minced garlic. Fresh minced garlic you have more leeway

[@nekoblake1622]

🔥🔥🔥 nah making this for my meal prep this week

[@farealwitit7947]

good vid ty!!!

[@dakota765]

Omg! It’s the unco Sam man!!!

[@tommyvo6910]

Thanks Bart!

[@Noah-Lach]

Why do you weigh your rice cooked? From what I understand, the weight will fluctuate quite a bit depending on how much water it absorbs during cooking. I just measure/weigh the dry grains in my pot and then dole it out evenly when I book in bulk.

[@bethnichols2875]

It would burn the garlic which makes the garlic bitter.

[@Mr.F0xx]

Nice,why u use garmin and not an apple watch ?

[@rod7519]

Wok the fok. No wok? I love you dude

[@tracy2888]

Would you recommend this only for lunch? I’m thinking for dinner it will be too much carb for the whole week.

[@BabyRattlesBraddduls]

Nice stove m8

[@scottgoats]

I’ve always been curious. I don’t get the weighing the meat raw. When you cook it liquid/ juice comes out. Which could be natural fat or water, could be brine/ broth injected at the slaughterhouse (for poultry). So wouldn’t cooked meat give you a more accurate macro count when it comes to protein and assuming we’re trying to reduce fat that as well. Not trying to be overly critical, just interested in your thoughts.

[@LIVEFROMTHEBLOCKTV]

Bart looks like a anime frfr lol

[@codytaylor1804]

do more meal prep videos pls!!!!!

[@matthewpitrone4452]

Sorry everyone newby cook here where do you get that kimchi or something similar that is good. Or do you just have to make that stuff somehow… if so any good recipes for that

[@SOUTHPARKFOREVER240]

More of these, know a good chowmein recipe ?

[@shawntran8364]

Sorry I disagree. You weigh rice dry. Too much water, or too little water changes the weight of cooked rice

[@IMR95]

Nobody got time be precise about added water weight in cooked rice.

[@x3AnnyLinh]

What brand or kind of ham did you use?

[@eggs1580]

saw bart at the medical office at sunset LOL

[@Chad_Thundernuts]

Damn, that looks bomb! I'm gonna have to give this recipe a try :)

[@gold9994]

I think you could probably use peanut oil, how much calories that is?

[@anthonyemmm]

Imma about to make this fr

[@Xzxzkanal]

Why should I weigh the rice cooked and not uncooked?

[@nicsterplays2098]

why weigh cooked rice? cooked rice weighs way more than uncooked rice but all of it is just water? or am I dumb?

[@8XRT]

Would like to see a JKK: Just Kidding Kitchen

[@amioavroi6401]

What's the watch he's wearing?

[@leafster1337]

for cooking just chicken i dont use oil

[@jojo7joa]

Uncle Rogger be like, " Where your wok? where your wok?"

[@maxlaf6093]

could you tell me the quantity of ham used? Based on your video, I estimated around 250g, but I might be off. According to my calculations, 1 serving turns to about 580g of food, 765 calories, 90g protein, 45g carbs, and 20g fat. Would that be accurate? I want to try out your recipe, but I just want to get it right. Thank you

[@Newguywiththecamera]

Seasoning ❤️

[@Goombanegro]

NOW add crushed nacho chips and zig zag the nacho cheese on top with a jalapeño then BANG!!

[@KanashiiKenshin]

I see Aloha brand shoyu. You have my respect 😂

[@Nickn333]

I’m trying to bulk and that last part about adding spam, sausages, more eggs and oil is exactly what I needed to hear 😂

[@augustvergara6878]

What gel do you use in your hair?

[@wenxuan_fan]

Uncle Roger: Haiya, where is your wok?

[@Ultradude604]

Bart owns a multimillion dollar mansion, but can't afford a wok.

[@jayjayx5x1]

My brain: “Where’s the wok?” (In uncle Rogers voice of course)

[@flipmanonline]

Need those veggies mannnnn

[@Nutella-gn9uv]

Just a little snack

[@jaxfor3]

the casual one handed egg cracking flex

[@monzeemate101]

Nice bro! I shall give this a go 💪🏽

[@radkomuda]

No MSG?! Calling #UncleRoger!

[@clogat537]

Can someone explain what kimchee is?

[@WimpyKid4567]

Is 60g of protein per serving even digestible/effective? I’ve heard you should/can intake roughly 30 - 40g of protein per meal

[@xdd543]

ahh yes, because a 220lb individual like me is going to consume 7 meals with 30g of protein each meal.

[@izanami2186]

yes the whole 30g of protein is all thats being absorbed is a myth your body digests and absorbs all of it, it just might take longer

[@TheProcrastinator6]

the protein doesn't disappear. it's stored in your gut. You do digest protein at a rate of about 10g per hour.

[@lavasenpai]

There can never be enough garlic 🫶🏽

[@lillrice27]

This man is literally a bulked up version of my math teacher wtf

[@paulpaul1429]

How many calories did this end up to?

[@thediaryofdove]

I feel the macros can't really be exact because when dividing it - it is possible you can have extra protein in one portion than the other. I fear in making one pan dishes

[@AkashBhambra]

60gram protein per meal? Is this not a waste of protein as our body can only absorb so much? - I am new to this and was told to space out the protein intake per meals over the day..

[@martincalvillo3210]

anyone else notice bart take an air bite when geo tasted the rice. lol. He even chewed

[@djgarett]

more asian cutting meals please!

[@synexiyt]

I need this shirt it's not in your apparel shop!

[@yKamilo]

You check Weight of rice before cook.. After its not just rice is also water inside…

[@dlyroadrunner]

Hahah that’s like lunch and dinner 😋