Wednesday 21. Aug. 2019, week 34
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Baked chicken and vegetables

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Estimated Times
Preparation time: 20
Cooking time: 30
 
Ingredients
servings
400gChicken fillet
1tspSea salt ~5.5 g
0.25tspBlack Pepper ~0.5 g
1tspRape seed oil ~4.6 g
1.25pcs.Onion(s) ~93.8 g
0.75pcs.Courgette (Squash) ~225 g
1.5pcs.Red bell pepper ~180 g
1clove(s)Garlic ~3 g
1can(s)Peeled tomatoes ~400 g
1.25tspCurry powder ~2.8 g
125gBasmati rice

Transfer ingredients to supplier
Serving price:6,14 €
Consumption12,29 €
Purchase43,76 €
Delivery percent:11/11

Directions

Season the chicken with salt and pepper and lightly brown in a little rapeseed oil. Transfer to an ovenproof dish.

Preheat the oven to 200ºC/fan oven 180ºC.

Chop the onion and garlic. Coarsely dice the courgettes and peppers.

Sauté the onion and garlic in a frying pan. Add the courgettes and peppers and sauté for a further couple of minutes. Add the tomatoes and season the dish with salt, pepper and curry. Arrange the vegetables on top of the chicken in the ovenproof dish.

Bake the chicken and vegetables in the oven for approx. 30 mins.

Cook the rice according to the instructions on the packet.

Serve the chicken and vegetables on a bed of rice.







Nutritional data
629 Kcal Per Serving
F: 16 g, P: 51 g, C: 72 g, DF: 6 g
1,258 Kcal (87 Kcal/100 g)

Energy for the recipe Baked chicken and vegetables
More statistics
 
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| Source: Madopskrifter.nu



 
 
 
 
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Chicken in white wine with riceDivide each chicken into eight pieces.

Sauté the chicken pieces in hot oil for approx. 10 mins. until brown on all sides. Remove the chicken from the pan.

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Meal plans

Meal plan week 27
Meal plan week 26
Meal plan week 25
Meal plan week 24
Meal plan week 23
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Meal plan week 21
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  • Recommended energy composition:
    Fat: 20-35%
    Protein: 10-35%
    Carbohydrate: 45-65%

    The recommendation is individual and depends on your daily activities.

    Source: (IOM) 2002

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    The next text will be displayed when you move the mouse away.

    Daily energy needs
    Male about 11.000 kJ.
    Female about 9.000 kJ.
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Most used ingredients

1.Sea salt
2.Black Pepper
3.Onion(s)
4.Garlic
5.Olive oil
6.Rape seed oil
7.Wheat flour
8.Water
9.Egg(s)
10.Carrots
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