A HEALTHY CHICKEN PASTA RECIPE TO DIE FOR
Our Dietician puts together an example of what a healthy mealplan for the day could look like.
Enjoy some omelette and chicken pasta!
BREAKFAST
375 g fresh cherries or thawed cherries from the freezer, pitted
1 green apple
250 g raspberries
250 g strawberries
Drinking: (Herbal or green) tea, water, 1-2 cups of coffee or a cappuccino
Cut the apples into pieces and chuck them into a juicer. Add the rest of the fruit to make around half a litre of juice.
If you don’t have a juicer, mix 150 g low-fat quark, 2 spoons of nuts and 4 spoons (40 g) of oatmeal or muesli.
MORNING SNACK
2 rice crackers
Smeared with: Low-fat margarine
Topping: 1 cracker with 1-2 slices of lean meat and another thinly smeared with peanut butter
Drinking: 1 glass semi-skimmed milk
LUNCH
2 beaten eggs
Whatever vegetables you like (for example, spinach or mushroom)
4 whole grain WASA crackers
Smeared with: Low-fat margarine
Drinking: (Herbal or green) tea or water
It's time to make an omelette with those eggs! Whisk the eggs lightly with a fork. Add some margarine to the pan, so the eggs don't stick. Throw the eggs in the pan and let it sit for a minute. Lift any cooked edges with a spatula and allow uncooked parts to move to the edge.
When the egg begins to set, add your chosen veggies on one side of the omelette. Cook for a few more seconds, fold the empty half of the omelette over your filling and then slide it onto a plate.
AFTERNOON SNACK
1 hand mixed nuts (25 g)
OR 1 oatmeat cookie
DINNER (FOR 2)
150 g farfalle pasta
2 cloves of garlic
2 shallots
1 thin leek
200 g cherry tomatoes
200 g chicken breast
1 spoon olive oil
1 spoon capers
Cook the pasta according to the package instructions. Clean the garlic and shallots before cutting them into small pieces. Clean the leek and cut it into fine rings. The cherry tomatoes should be halved and the chicken diced into blocks.
Heat the oil in a pan and fry the garlic and shallots until translucent. Fry the tomatoes and leek briefly. Add the drained farfalle with the chicken and simply heat it up. Season the pasta with capers, as well as a little liquid from the capers or some vinegar and pepper.
DESSERT
1 bowl of low-fat quark or fruit quark (Optimel)
1 oatmeal cookie
Drinking: (Herbal or green) tea, water or 1-2 glasses light soda
WHAT IS THE NUTRITIONAL VALUE?
1,701 calories
81,2 g protein (24 and%)
160 g carbohydrates (37 and%)
74,4 g fat (39 and%)
23 g fibre