Friday 20. Sep. 2019, week 38
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Pancakes with chicken and rice

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Estimated Times
Preparation time: 20
Cooking time: 40
 
Ingredients
servings
4tspYellow curry paste ~21 g
250gChicken fillet
0.5pcs.Cucumber ~150 g
125gCherry tomatoes
0.5pcs.Red bell pepper ~60 g
0.5pcs.Crisp green lettuce ~269.5 g
0.5can(s)Corn ~142.5 g
1pcs.Egg(s) ~50 g
2.5dlSkimmed milk ~250 g
50gWholemeal flour
150gWheat flour
0.5tspSea salt ~2.8 g
1tbspRape seed oil ~13.7 g
100gBasmati rice

Transfer ingredients to supplier
Serving price:5,18 €
Consumption10,35 €
Purchase46,95 €
Delivery percent:14/14

Directions

Make a marinade out of equal parts curry paste and water.

Cut the chicken into strips and add to the marinade. Leave to infuse for approx. 30 mins.

Cut the cucumber into cubes, the cherry tomatoes in half and the peppers into thin strips. Shred the lettuce and drain the sweetcorn. Mix together in a bowl.

In a bowl, mix the egg, milk, wholemeal flour, flour, salt and rapeseed oil. Dry-fry the pancakes over medium heat. If you find it difficult to spread the batter right out to the edge of the pan, add an extra couple of tablespoons of milk to the batter until it has the right consistency. Transfer the pancakes to a plate and cover with foil to keep warm.

Meanwhile, cook the rice according to the instructions on the packet.

Fry the chicken for approx. 8 mins. and then fry the cooked rice with the chicken for approx. 5 mins.

Serve the pancakes stuffed with the chicken, rice and salad.



Tip

Why not make a double portion? Then you'll have an easy meal for the next day. Vary the filling to your taste. Ideal for packed lunches. Just add a little less filling so that the pancakes can be fully rolled up.





Nutritional data
993 Kcal Per Serving
F: 23 g, P: 52 g, C: 148 g, DF: 11 g
1,985 Kcal (121 Kcal/100 g)

Energy for the recipe Pancakes with chicken and rice
More statistics
  | Source: Madopskrifter.nu



 
 
 
 
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Meal plan week 27
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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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    Daily energy needs
    Male about 11.000 kJ.
    Female about 9.000 kJ.
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1.Sea salt
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