Razi Khan

My Honey Garlic Chicken is PACKED with protein, lower in calories and SO delicious. Make it all in one pan in just 20 minutes.👇🏼🔥 - Ingredients (in order): • 1 tsp sesame oil (or olive oil) • 1 onion, chopped • 1 tbsp minced garlic • 1/4 cup green onions (bottom half of stems) • 300g chicken breast • 1/2 tsp salt and pepper • 1 tsp paprika and chili powder • 1 & 1/2 cup cooked rice (approx. 1/2 cup uncooked) • 1/4 cup low sodium soy sauce • 1 tsp corn starch + 1/4 cup water (optional for a thicker, saucier finish) • 1 tbsp honey • 1 tbsp sweetener (I use stevia brown sugar for low calorie but you can also instead add more honey) • 1/3 cup frozen peas • optional toppings: green onions (top half of stems), sesame seeds and chili flakes - Approx. 429 calories, 54g carbs, 40g protein, 7.5g fat PER serving (of 2) - - #Recipe #cooking #homecooking #healthy #food #healthyrecipes #healthyfood #EasyRecipes #chicken #honey #garlic #lunch #dinner #rice #healthylifestyle #fitnessjourney

My Beef and Broccoli is PACKED with flavour, high protein and lower in calories! Make it easily in 20 minutes!👇🏼 - Ingredients: • 2 tsp sesame oil • 1 tbsp minced garlic • 1 tbsp minced ginger • 300g lean beef, sliced (I use flank steak, ground beef works too) • 4 cups broccoli • 1 onion, chopped • 1/3 cup low sodium soy sauce • 1/3 cup water (or any broth) • 3 tbsp any sweetener (I use stevia brown sugar) • 2 tsp corn starch + 2 tbsp water (arrow root starch works too) • optional: sesame seeds chili flakes and pepper for topping - Rice: I use 1/2 cup uncooked brown or white rice, which makes about 1 and a half to 2 cups of cooked rice. - Notes: if you have extra time and you’re using flank steak, season it with 1 tsp cornstarch, 1 tbsp light soy sauce, 1 tbsp water, and 1 tbsp vinegar before cooking. This will give you extra tender meat! - Macros: • Without Rice: approx. 420 calories, 42g protein, 23g carbs, 20g fat (per serving of 2) • With Rice: approx. 580 calories, 45g protein, 55g carbs, 20.5g fat (per serving of 2) - - #Recipe #cooking #homecooking #food #healthy #healthyrecipe #EasyRecipe #beef #broccoli #chinesefood #protein #healthylifestyle #fitnessjourney

Low Calorie Sauces! My Garlic White Sauce goes well with ANY meal and you can prep it in under 5 minutes.👇🏼 - Ingredients: 6-8 garlic cloves 1/2 cup fat free greek yogurt, plain 1/2 cup light mayo / miracle whip 1/4 cup any milk (I use 1% skim. use less for a thicker sauce) Squeeze of 1 lemon 1 tbsp honey (or any sweetener) 1 tbsp vinegar 1/4 tsp salt 1/4 tsp cumin optional: 1/4 cup chopped cilantro (after blending) - This recipe makes 12 servings. approx. 27 calories per standard 1 oz. serving. - - #Recipe #food #cooking #homecooking #sauce #garlic #healthy #healthyrecipes #EasyRecipes #healthylifestyle #fitnessjourney

My Butter Chicken Pasta is so creamy, delicious, high in protein and lower in calories! Make it in 20 minutes!👇🏼 - Pasta: • boiling water • salt • 170g pasta (any shape) • save a 1/3 cup of the pasta water - Chicken: • 400g chicken breast, cubed • 1 tsp olive oil • 3 tbsp fat free yogurt • Squeeze of lemon • 1 tsp minced garlic • 1 tsp minced ginger • 2 tsp garam masala • 1 tsp salt, pepper, paprika, cumin, turmeric, chili powder • 1/2 tsp cayenne pepper - Sauce: • 1 tbsp light butter (or 1 tsp butter) • 1 red onion, sliced • 2 cups canned tomatoes • 2 tsp garam masala • 1 tsp salt, pepper, paprika, turmeric, cumin, chili powder, garlic powder • 1/2 tsp cayenne pepper (optional for spice) • 1/3 cup pasta water (saved from earlier) • 2 tbsp light cream cheese (or 1/4 cup fat free greek yogurt) - 3 servings: 431 calories, 41g protein, 53g carbs, 11.5g fat (PER SERVING) - - #Recipe #cooking #homecooking #healthy #healthyrecipes #chicken #pasta #butterchicken #indianfood #italianfood #protein #healthyfood #healthylifestyle #lunch #dinner #FitnessLifestyle

My baked garlic parmesan wings are healthier, delicious and SO easy to make!👇🏼 - Wings: • 16 wings (drums/flats) • Squeeze of half lemon • 1 tbsp vinegar • 1 tsp salt, garlic powder, onion powder • 1/2 tsp pepper • 1 tsp baking powder - Garlic Parmesan Sauce: • 2 tbsp light mayo / miracle whip • Lemon zest (optional) • Squeeze of half lemon • 1/4 cup light parmesan cheese • 1 tsp oregano • 1/2 tsp chili flakes • 1 tbsp vinegar - • Airfryer: 400°F for 10 mins (Flip halfway) or • Oven: 450°F for 25-30 mins (Flip halfway) - - #Recipe #healthy #wings #chickenwings #garlic #parmesan #healthyrecipes #EasyRecipe #protein

Low Calorie Sauces: Hot Honey Ranch that you can pair with ANY meal! It’s packed with so much flavour and easy to prep.👇🏼 - Ingredients: • 3/4 cup fat free greek yogurt, plain • 1/4 cup fat free sour cream • 1/2 lemon squeezed • 2 cloves garlic • 1 tbsp any hot sauce (I use sriracha) • 3 tbsp honey • 1/2 tsp dill, onion powder, salt and pepper • 1/4 cup any milk (I use 1% skim) - Mix in after blending: • 1/4 cup chopped parsley • 2 tbsp finely chopped chives • 1 tsp chili flakes - This recipe makes about 12 servings. 30 calories per standard 1 oz. serving - - #Recipe #food #cooking #homecooking #healthy #sauce #ranch #honey #healthyrecipes #EasyRecipes #healthylifestyle #fitnessjourney

They say South Asians have ‘bad genetics’ for health and fitness. Higher risk of diabetes, heart disease, slower muscle growth—you name it. But I refuse to accept that as my story. I’m here to prove that genetics are NOT a life sentence. With the right habits, mindset, and discipline, we can break every stereotype and redefine what’s possible. Let’s be the change. Let’s set the new standard. 💪🏽🔥 #Fitness #fit #exercise #inspiration #motivation #abs #aesthetic #southasian #desi #healthylifestyle

My Spicy Chicken Nuggets are healthier, delicious and the PERFECT protein snack! Make it in 15 minutes.👇🏼 - Ingredients: • 1 egg • 400g chicken breast, cubed • 1/2 cup any flour (I use self raising for a crispier finish) • 1 tsp salt, pepper, paprika, garlic powder, onion powder, oregano • 1/2 tsp black pepper • 1/4 tsp cayenne pepper • spray/brush of oil (approx. 1 tsp) • 1/3 cup any hot sauce (I used franks red hot buffalo) - Baking Time: • airfry 400F for 10-12 minutes or bake in the oven 450F for 15-17 minutes - approx. 374 calories, 49g protein, 22g carbs, 8g fat PER serving (of 2) - - #Recipe #cooking #homecooking #healthy #healthyrecipes #chicken #nugget #popcornchicken #protein #lunch #snack #healthylifestyle #healthyfood #fitnessjourney

Healthier, higher protein and low calorie substitute for ice cream bars. My own version of this incredible summer snack using only 5 ingredients.👇🏼 - Ingredients: • 2 cups frozen dark cherries (or frozen fruit of choice) • 1 cup fat free greek yogurt, plain • 1 scoop vanilla protein powder (I used myprotein) • 1/2 heaping cup dark chocolate chips (I used lily’s) • 2 tsp coconut oil OR butter (to melt chocolate) - Directions: • chop frozen fruit into smaller pieces. • mix fruit with yogurt and protein powder. • using a spoon, scoop approx. 6-8 clusters onto a baking sheet lined with parchment paper (this will prevent it from sticking). Freeze 30 mins until solid. • melt dark chocolate with oil/butter by either: adding it to a bowl and placing it on top of a steaming pot of hot water, stirring until melted. OR microwave in 30 second intervals and mixing until melted. Add 1-2 tbsp of milk if you need to increase volume of chocolate. • remove clusters and dip them into chocolate as fast as you can. This is key, otherwise the chocolate will quickly become solid again. You can also drizzle the chocolate over your clusters instead. • eat right away or place into freezer for 10-20 more minutes for clusters to harden. - NOTES: • You can substitute the protein powder for a flavoured greek yogurt or plain greek yogurt and sweetener… but I prefer the extra kick of protein! • There are lots of variations with fruit, yogurt, and protein flavours. Feel free to experiment! • When storing clusters and eating for another day, you will need to let them thaw for a few minutes before biting into it so they can become a little soft again! - Yields: 8 clusters - Calories/Macros (per cluster): Approx. 92 Calories 11.5g Carbs 6.5g Protien 3.5g Fat - - - #Recipe #dessert #homecooking #healthy #healthysnacks #healthyfood #healthyrecipes #icecream #chocolate #yogurt #snack #lowcalorie #protein #eatclean

Easy, Healthier Chicken Teriyaki Fried Rice! Better than takeout, lower in calories, packed with protein and great to meal prep!👇🏼 - Chicken: • 450g chicken breast, cubed • 1 tsp olive oil • 1 tsp salt, pepper, paprika, garlic powder and onion powder - Teriyaki Sauce: • 3 tbsp light soy sauce • 3 tbsp honey • 1 tbsp vinegar (I used rice vinegar, but you can use apple cider vinegar, white vinegar or mirin) • 1 tbsp minced garlic (or garlic paste) • 1 tbsp minced ginger (or ginger paste) • 1/4 cup water • 1 tbsp any corn starch or flour - Fried Rice: • 1 tsp olive oil • 1/2 chopped onion • 1/3 cup peas & carrots • 3 eggs (or 3/4 cup egg whites) - Notes: • optional toppings are sesame seeds and green onions for a traditional kick of flavour! • replace or add any veggies of your choice such as broccoli and/or bean sprouts! • for a spicy taste, add chili flakes or hot sauce to your teriyaki sauce. - Servings: Approx 3 - Calories/Macros (per serving): • Approx. 531 calories • 45g protein • 59g carbs • 12g fat - Numbers may slightly vary depending on the brands and ingredients you use! - - #Recipe #food #homecooking #chicken #teriyaki #friedrice #healthyrecipes #japanesefood #protein #FitnessLifestyle

Incredible hack to mince Ginger! Credits to Chef Dan from @Culinary Academy of Las Vegas for this gem of a hack! #kitchen #KitchenHacks #homecooking #ginger #cutting #healthylifestyle

My Cheesy Garlic Naan is packed with protein, lower in calories and SO delicious. Make it in 15 minutes!👇🏼 - Naan: • 1 cup fat free greek yogurt, plain • 1 cup self raising flour (or 1 cup any flour + 1.5 tsp baking powder) • 1/2 tsp salt • 1 tbsp garlic dip / minced garlic (I use @TOOM Garlic Dips ) • optional: 1/2 tsp garlic powder • 1 cup light mozzarella cheese (divided evenly into each naan) - Garlic Butter: • 2 tbsp light butter (melted) • 1 tbsp chopped parsley • 1 tsp minced garlic • pinch of salt - this recipe makes 4 servings. each naan has approximately 20g protein and 220 calories! - - #Recipe #cooking #homecooking #healthy #healthyrecipes #indianfood #naan #garlic #roti #cheese #protein #snack #healthylifestyle #fitnessjourney

The best protein treat, not just for Easter. These Easter Egg Cheesecakes are incredible, packed with protein and done in 5 minutes. - Recipe: • 1/4 cup light cream cheese • 1 cup fat free greek yogurt, plain • 2 tbsp sweetener (stevia or low calorie maple syrup) • 1 scoop vanilla ice cream IWP from @myprotein (code RAZI for 50% off) • 2 medium sized hollow dark chocolate eggs • optional: crushed mini eggs • optional: freeze for 10 minutes before serving - - #Recipe #dessert #healthy #healthyrecipes #healthydessert #chocolate #cheesecake #easter #easteregg #protein #snack #FitnessLifestyle