Easy Chicken Jerky gainit

Hey everyone!

This is the newest video from our Youtube channel where me and my brother upload a new easy-to-make, high protein recipe every week. This week we made chicken jerky. We hope you enjoy it, and let us know what you think!

 

Macros:

• Protein: 107

• Fat: 7

• Carbohydrate: 71

• Kcal: 799

 

Ingredients:

• Chicken Fillets: 1 lbs (450 gr)

• Sweet Soy Sauce: ¼ cup (60 ml)

• Honey: 2 tbsp (30 ml)

• Garlic Powder: 1 tsp

• Onion Powder: 1 tsp

• Black Pepper: 1 tsp

• Chili Flakes: 1 tsp

 

Directions:

1. Put the chicken fillets in the freezer for about 15 minutes, this makes them easier to slice.
2. Slice the fillets really thin.
3. Put the slices in a bowl, add the sweet soy sauce and honey. Mix thoroughly.
4. Cover the bowl and let it sit in the refrigerator for at least a couple of hours (preferably overnight).
5. Spread the slices over the drying rack of the dehydrator (you can make this in the oven as well, see ‘Variations’).
6. Sprinkle the garlic powder, onion powder, black pepper and chili flakes over the spread out slices.
7. Dehydrate on 160°F (70°C), for about 5 hours.

 

Variations

• If you don’t have a dehydrator, you can make these in the oven as well. Preparation time and temperature remains the same. If you’re using an oven rack, put this high in the oven. Then take the little hooks you use to hang daubles in the Christmas tree. Hang each slice on such a little hook and hang them from the oven rack.

• You can use all kinds of seasoning on these jerky strips. We prefer it if they taste a little spicy, but you can be creative!

 

If you have any suggestions or fit recipes of your own that you'd like to share, please visit our own subreddit, /r/thefitmeal, where we pick one recipe every week and turn it into a Fit Meal video!

Submitted December 22, 2016 at 02:43AM by aaronguitarguy http://ift.tt/2ibTc42 gainit