High Protein Meal
1. Add seasonings above to 600g of diced chicken breast & mix it together.
2. In a blender cup add low fat cottage cheese, the same seasonings, low fat milk or 95% fat free evaporated milk & freshly grated Parmesan cheese then blend until smooth.
3. Cook chicken on high heat for 4 min on each side then set aside.
4. Add diced onion & once it has colour lower the stove to low heat & add the sauce.
5. Add 5g of plain flour mixed with water & keep stirring on low - medium heat until it thickens.
6. Spread thin layer of sauce on a baking dish followed by 3 instant lasagna sheets, another layer of sauce, 1/2 chicken, 90g low fat cheese & repeat exact same steps once more. (if using regular lasagna sheets boil them beforehand)
7. Cover & bake At 180 degrees Celsius for 25 min then take the cover off & bake once more for 5 - 10 min or until the cheese is golden brown.
Distribute into 4 equal servings.
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Serving Size: 1 Serving (331g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 374 | ||
Calories from Fat: 84 (22%) | ||
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Amt Per Serving | % DV | |
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Total Fat 9.3g | 12 % | |
Saturated Fat 4.5g | 23 % | |
Monounsaturated Fat 2.4g | ||
Polyunsanturated Fat 0.7g | ||
Cholesterol 112mg | 34 % | |
Sodium 945.1mg | 33 % | |
Potassium 551.3mg | 15 % | |
Total Carbohydrate 8.8g | 3 % | |
Dietary Fiber 0.6g | 2 % | |
Sugars, other 8.2g | ||
Protein 60.3g | 86 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 374
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