40minutes, 20 of them waiting
771Calories
61gProtein
1serving
Pasta, broccoli, chicken, a quick sauce of milk and cheese, then into the oven. The bake for two days, because reheated it is better still.
Ingredients
Forserving
- 80 gPasta, dry weight
- 150 gChicken breast
- 150 gBroccoli
- 150 mlmilk, 1.5% fat
- 30 gGouda, grated
- 10 gOlive oil (1 tbsp)
- a teaspoon of flour or cornflour, salt, pepper, nutmeg
How to make it
- Oven to 200 degrees fan. Cook the pasta two minutes less than stated, adding the broccoli for the last three. Drain.
- Dice the chicken and fry it in the oil for five minutes, then salt. Flour over it, stir, pour in the milk and bring to the boil while stirring until it thickens slightly. Nutmeg, pepper.
- Pasta, broccoli and sauce into a dish, cheese over the top.
- Bake for 20 minutes, until the cheese has browned.
One tip
The pasta stays deliberately underdone. It finishes cooking in the sauce in the oven and nothing turns to mush.
Nutrition per serving
| Calories | 771 |
|---|---|
| Protein | 61 g |
| Fat | 24 g |
| Carbs | 78 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
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2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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