Calories: 864 kcal (or 524kcal)
Macros: 89g Protein, 90g Carb & 14g Fat
Wow, it’s like being in an Indian Restaurant! But without all the extra calories from starters, desserts and poppadoms. Plus, when you eat out, you have no idea just how much cream, butter and oils are added to make stuff tasty so good. I love Creamy Butter Chicken and Saag, so to have a healthy alternative in my own home is amazing! The Creamy Butter Chicken is a packet powder that tastes great with only water added, but to make it super yummy you may want to add a little cream or coconut milk. The home-made Broccoli Saag with Onions, Garlic and Turmeric tastes really good – on par with restaurant standard, and is loaded with superfood veggies!
For a smaller lower calorie option, drop to 150g/1x Chicken Breast, 150g of Cooked Basmati Rice and 25g of Creamy Butter Chicken Powder. This will save you 340 calories, whilst maintaining the majority of the nutrients and fibre.
- Free Range Chicken Breast – 300g / 2x breasts
- Creamy Butter Chicken (So Juicy by Maggi) – 35g powder + mix with water
- Coriander – 2x sprigs
- Diced Onions – 2x tablespoons
- Basmati Rice (microwavable) – Pack / 250g cooked
- Spinach – 80g
- Broccoli – 50g
- Lazy Crushed Garlic – 1x teaspoon
- Lazy Crushed Ginger – ½ x teaspoon
- Other Spices & Seasoning – Turmeric, Cumin, Sea Salt, Black Pepper
- Garnish – Coriander & Chilli Flakes
- Chicken offer great source of healthy lean protein. With 31 grams of protein per 100 grams, is one of the best foods for protein. A good source of Magnesium, Vitamin A, Potassium, Pantothenic Acid, Phosphorus and a variety of Vitamin B’s, with trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D.
- Broccoli, Garlic, Onion & Spinach are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
- Broccoli brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium.
- Spinach is high in niacin and zinc, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
- Turmeric is all the rage this year, due it’s ability to fight inflammation, containing antioxidants, protecting your heart, having brain boosting properties and linked to helping ward off diabetes and cancer.
- Ginger is cited to be an anti-inflammatory, antioxidant, Antinausea and weight loss aid.
- White Rice is pretty empty when it comes to nutrients to be honest, but it is so much better than choosing Brown Rice as the harmful Lectins (such as Gluten) in the wholegrain have mostly been removed.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.