Calories: 1015 kcal (or 507 kcal smaller portion)
Macros: 92g Protein, 112g Carb & 22g Fat
Indo-Italian – the fusion of Indian and Italian cuisine, is a confusing but exciting experience for your palate and well worth a try. This easy to make curry blends the tastes of say an arrabbiata pasta dish with a spicy tomato-based Indian curry, in what is a moreish and really enjoyable combo. All the goodness of Italian flavours without the gluten-containing pasta. All the goodness of Indian cuisine without the rich creams and oils. And, all in the comfort of your own home! Added bonus – you know exactly how many calories you consumed. 👍
If you’re bulking, rice and chicken is always a winner as you get a lot of protein and carbs with little wasted calories going to fats. I had this whole bowl whilst on a calorie restricted cut! You just need to manage your daily calories. That said, it’s a BIG portion, suited to those with big appetites and a preference for big dinners. Many people would be equally satisfied with a half portion, which would save you 507 calories.
- Organic Chicken Breast – 350g
- Italian Passata with basil – 170g
- Diced Onions – 2x tablespoon
- Crushed Garlic (lazy) – 1x teaspoon
- Tomato – 1x medium
- Garam Massala Powder – 1x teaspoon
- Chilli Powder – 1x teaspoon
- Extra Virgin Coconut Oil – 2x teaspoon
- Basmati Rice (microwavable packet) – 250g
- Garnish – couple sprigs of Coriander
- Chicken is a 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.
- 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. Great for getting in easily digested carbs and calories.
- White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
- Extra Virgin Coconut Oil is high in healthy fats called medium-chain fatty acids (MCFAs) that increase healthy cholesterol and in turn enables the optimal production of healthy hormone balance. MCFAs provide the perfect source of energy because they are much easier to digest and convert to energy, are not readily stored as fat, antimicrobial and antifungal.
- Onions & Garlic are great sources of indigestible fibre (inulin) and have prebiotic benefits for your guts microbiome.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Passata is an uncooked tomato puree that has been strained of seeds and skin. It is widely used in traditional Italian cooking, as the removal of the seeds and skin improve digestibability and lower stomach upsets with having a tomato concentrate meal.
- Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. However, due to the lectins present in their seeds and skin, some inflammatory response and sensitivities can occur with digesting tomatoes. Cooking and High pressure cooking, as well as removing the seeds can eliminate the lectins and make them more digestible.
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.