This recipe is one that we eat very often. It’s high in good carbs – great to get energized for your workouts and give you a full feeling. The right amount of proteins and low in fats. In that way we reach the desirable balance of macros at the end of our day. PLUS it is very tasty! Tasty food brings us life.

personal training ijburg nutrition voeding


– 100 grams of chicken thighs (we love this one #nospon)
– 200 ml Skimmed milk
– 150 grams Green beans
– 1 onion
– 1 tbsp Wok oil
– 200 cooked Pandan rice (love pandan)
– 3 tbsp Yellow curry powder
– 125 ml Water
– 1 Egg
– Pepper & salt

– 1/4 chicken stock cube

Optional extras:

– Homemade sambal (will provide a ready-to-eat link later)
– Chilli flakes
– 25 grams Huttekase  3,9% fats
– Cucumber


With these ingredients you’ll get one full plate (see picture) with 563 calories.


60% CARBS: 83 grams
30% PROTEINS: 42 grams
10% FATS: 5 grams

Step 1: Preparation & cook rice

  1. Put 1 thee cup of rice in a pan/ rice cooker (this is for 1 portion) 
  2. Rinse and stir your rice multiple times with cold water. Repeat this till the water isn’t ‘milky’ anymore, but clear.
  3. Add the rice in the ricecooker and add one and a half cups of water in the rice cooker
  4. Put the rice cooker on. 
  5. Chop half an onion up in big chunks

Step 2: Non sticky pan

  1. Put your non sticky pan on the stove and put it on the highest stand/fire. 
  2. A non sticky pan like this one is super good, cause it doesn’t need much oil
  3. Let the non sticky pan get really hot (2 minutes) and brush a little wok oil in it
  4. Set up cooking pan with water and your egg
  5.  Throw the chopped onion in the pan and let it glaze followed up by your chicken thighs. Let it get gold and cut your beans at the same time.
  6. When the water of the egg boils: set a timer of 6 minutes

Step 3: Making the curry

  1. Add a cup of water, 1,5 cup of milk, 1/4 chicken stock cube, 3 tbsp of yellow curry powder and some pepper to the chicken and onions. Optionally you can add the Huttekase. 
  2. Mix it and put the beans on top of it, let it simmer for 8-10 minutes
  3. By this time a lot of water and milk have evaporated into a smooth tasty yellow curry. Also your rice and eggs should be finished. Peel the eggs, weight the rice and put it all together in a bowl. Optionally decorate it with some chill flakes, and serve cucumber on the side (with a little sour dressing on it, yum!). 
  4. Enjoy! If you eat it – tag us @ALPHATHREE_AMSTERDAM or WhatsApp us. We’d LOVE to see it!