4-COURSE VALENTINE’S MEAL FOR 2: ASIAN STICKY CHICKEN WITH PINEAPPLE “FRIED RICE”

If you’re tracking macros and working towards your weight loss goals or trying to improve your overall health, it can sometimes feel like you have to avoid eating foods you love or eliminate more indulgent foods or larger meals. We wholeheartedly disagree with that and encourage all of our clients to regularly eat foods that they enjoy! 

Feeling joy in what you eat is an important part of having a positive relationship with your food, as is enjoying a holiday meal or a date night that feels decadent. So, we created this delicious four-course meal in honor of Valentine’s Day so that you can enjoy a big meal in a way that aligns with your goals and helps you recognize that no food is good or bad.

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VALENTINE’S MEAL FOR TWO MENU | WHAT’S ON THE MENU:

• Asian sticky chicken | 20P / 4F / 4C | 132 calories

• Pineapple “fried rice” | 5.5P / 2.5F / 21C | 129 calories

• Sesame roasted broccoli | 4P / 3F / 7C | 71 calories

• Creamy coconut shake | 17P / 4.5F / 19.5C | 186 calories
  OR

• Ginger mule (cocktail) | 0P/5.5F/13C  | 102 calories

  Total macros for this meal (with dessert): 46.5P / 14F / 51.5C = 518 calories
  Total macros for this meal (with a cocktail): 29.5P / 15F / 45C = 434 calories

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ASIAN STICKY CHICKEN

PREP TIME:  1 hour + 10 minutes (to marinate) | COOK TIME:  10 minutes  |  MAKES:  2 servings

WHAT YOU NEED:

8 oz. Boneless, skinless chicken thighs, raw
30g Coconut aminos
8g Lime juice
1g Fresh thai basil + additional for garnish
1g Minced garlic
5g Coconut oil cooking spray

WHAT TO DO:

1. In a small bowl, whisk together coconut aminos, lime juice, and garlic. 

2. Chop chicken thighs into small, bite-sized pieces. Toss chicken in coconut amino mixture and marinate in refrigerator for at least one hour.

3. Spray a skillet with cooking oil spray and heat over medium heat. 

4. Add chicken thighs and remaining marinade to the pan. Using a spatula, move chicken thighs around in the pan until thoroughly cooked, about 8-10 minutes. Use water to deglaze the pan as needed.

MACROS PER SERVING: 20P / 4F / 4C  (132 calories)

You can find the recipe in the MyFitnessPal database by searching:

“KLN Recipe: Asian Sticky Chicken”.

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PINEAPPLE “FRIED RICE”

PREP TIME:  15 minutes |  COOK TIME:  15 minutes  |  MAKES:  2 servings

WHAT YOU NEED:

300g Riced cauliflower, fresh or frozen
75g Pineapple, fresh or frozen, chopped into small chunks
65g Frozen peas
100g Red pepper, diced
75g Mirepoix (diced carrots, celery, onions)
1 Egg
5g Coconut oil cooking spray

Green onions, chopped, for garnish

Fresh Thai basil, chopped,  for garnish

WHAT TO DO:

1. Spray a large skillet or wok with cooking spray. Heat over low-medium heat.

2. Scramble egg on medium heat and set to the side. 

3. Sauté mirepoix and red peppers until tender. Add in riced cauliflower and cook until cauliflower begins to brown.

4. Add peas and pineapple, constantly stirring until mixture is well combined and veggies are cooked through. Stir in scrambled egg. 

5. Remove from heat and garnish with chopped green onions and fresh basil.

MACROS PER SERVING: 5.5P / 2.5F / 21C  (129 calories)

You can find the recipe in the MyFitnessPal database by searching:

“KLN Recipe: Pineapple Fried ‘Rice”.

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SESAME ROASTED BROCCOLI

PREP TIME:  5 minutes  |  COOK TIME:  25 minutes  |  MAKES: 4 servings

WHAT YOU NEED:

200g Broccoli florets, chopped into bite-sized pieces
30g Liquid aminos
2g Sesame oil
5g Olive oil cooking spray
4g Sesame seeds

WHAT TO DO:

1. Preheat oven to 375 degrees. Line a baking sheet with parchment paper and spray with cooking spray.

2. Whisk together liquid aminos and sesame oil until well combined. Toss broccoli in sauce until coated and spread out evenly on baking sheet.

3. Roast for 12-15 minutes or until broccoli begins to brown. Remove from oven and flip, then roast for an additional 10 minutes or until crisp-tender. 

4. In a small skillet, toast sesame seeds over high heat for 30-60 seconds, moving them continuously to avoid burning.

5. Remove broccoli from the oven and garnish with toasted sesame seeds.

MACROS PER SERVING: 4P / 3F / 7C  (71 calories)

You can find the recipe in the MyFitnessPal database by searching:

“KLN Recipe: Sesame Roasted Broccoli”.

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DESSERT: CREAMY COCONUT PROTEIN SHAKE

WHAT YOU NEED:

150g Nonfat, coconut-flavored Greek yogurt (we used 1 container of YQ by Yoplait)
8 oz. Unsweetened coconut milk (from a carton, not full fat)
100g Frozen pineapple
36g Nonfat whipped topping
30g Vanilla protein powder

WHAT TO DO:

1. Add all ingredients to blender. Blend on low setting, slowly increasing speed every 10 seconds for 40 seconds.

2. Serve in 2 glasses with drink umbrellas. Each serving is about 8 oz.

MACROS PER SERVING: 17P / 4.5F / 19.5C (186 calories)

You can find the recipe in the MyFitnessPal database by searching:

“KLN Recipe: Creamy Coconut Shake”.

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MACRO-FRIENDLY COCKTAIL: GINGER MULE

PREP TIME:  5 minutes  |  MAKE TIME:  1 minute  |   MAKES:  1 drink

WHAT YOU NEED:

1.5 oz. Gin

3 oz. Zevia Ginger Beer Mixer or other diet ginger beer

1 Fresh lime

1 Pinch of shredded ginger

Fresh mint

WHAT TO DO:

1. Fill a copper mule mug with ice. 

2. Muddle mint leaves and ginger in the bottom of a cocktail shaker. Add gin and juice from half of the lime and shake well.

3. Strain mixture, add to mug, and top with ginger beer.

MACROS PER COCKTAIL: 0P / 5.5F / 13C (102 calories)

You can find the recipe in the MyFitnessPal database by searching:

“KLN Recipe: Ginger Mule”.

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Find more macro-friendly recipes here or grab our free cookbook Everyday Macros here for simple and streamlined meal prep recipes and ideas.