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track your foodThree-compartment Meal Recipe
This meal provides a comforting and hearty dining experience, perfect for those seeking a balanced and satisfying meal. It's composed of three distinct components, each offering a blend of flavors and textures to enjoy. Ideal for a dinner setting, this meal caters to a diverse palate, combining elements of traditional comfort food with a touch of global inspiration.
π International: Main Course
- π₯ Calories 575kcal
- π Protein 25g
- π Carbs 50g
- π§ Fat 30g
π₯ Ingredients:
- breaded chicken/fish/meat substitute (150g)
- breadcrumbs (30g)
- vegetable oil (15g)
- green peas (40g)
- carrots (40g)
- tomatoes (60g)
- potatoes (200g)
- butter (15g)
- milk (50g)
π³ How to cook (4 servings):
Breaded and Fried Protein
Start by choosing a protein base - chicken, fish, or a suitable vegetarian meat substitute. Coat your chosen protein in a mixture of flour, beaten eggs, and breadcrumbs, then deep-fry until golden brown. This process gives the protein a crispy exterior and a tender, juicy interior.
Mixed Vegetable Stew
To prepare the vegetable stew, start by sautΓ©ing chopped onions, garlic, and any other preferred aromatics in some olive oil. Add chunks of carrots, peas, and any other desired vegetables, along with canned tomatoes and their juices for the base. Season with herbs like thyme, rosemary, and a touch of chili flakes for heat. Simmer until the vegetables are tender and the sauce has thickened.
Creamy Mashed Potatoes
For the mashed potatoes, boil peeled and chopped potatoes until tender. Drain and mash the potatoes, then incorporate butter, milk or cream, and seasoning to taste. For a richer flavor, consider adding a touch of garlic or cheese. The result is a smooth, creamy side that complements the other components of the meal.
βοΈ Nutrition facts:
This meal is a good source of protein, thanks to the breaded and fried protein component. The mixed vegetable stew contributes a variety of vitamins and minerals, as well as fiber, while the creamy mashed potatoes provide carbohydrates for energy. To make this meal more balanced, consider adding a side salad or steamed green vegetables.
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π₯ 675kcal β’ π 100g β’ π 30g β’ π§ 15g
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