A week on the plate of croq kilos: Tuesday

A week on the plate of croq kilos: Tuesday

It’s day 2 of our low budget week on the plate of Croq kilos! Did you miss the first day of the menu? Find it here. And what are we eating today? For breakfast, we stay on a muesli but we vary the fruits for more greed! For lunch, simply reheat the delicious orange chicken made the day before for even more indulgence and time savings. For the evening, we are convinced that this chard gratin will delight everyone!

Breakfast: Muesli with yogurt

Muesli with yogurt and banana

Ingredients :

  • Muesli without added sugar: 50g
  • Plain yoghurt: 125g
  • 1 Banana

Preparation :

– Cut a banana into slices
– Mix the banana with the yogurt
– Add the muesli and mix

Calorie intake of muesli: 328kcal

Lunch: Orange chicken and rice

Orange chicken and rice

Ingredients :

  • Raw rice 30g
  • Carrot(s) 200g
  • Parsley 1g
  • Rapeseed oil 5ml
  • Freshly squeezed orange juice 45ml
  • Salt pepper
  • Chicken broth 45ml
  • White flour 5g
  • Orange(s) 40g
  • Orange zest 5g
  • Chicken thigh 120g

Preparation :

– Cut the leaves of the carrots, keeping only one end of about 1/2 cm.
– Peel the carrots if necessary.
– Cut in 2 lengthwise. To book.
– Flour the thighs, then brown them in the oil in a hot pan. To book.
– In the pan used to brown the chicken, sprinkle the flour over the oil and heat over low heat, stirring for about 1 minute. Gradually add the chicken broth and bring to a boil over medium heat until thickened.
– Reduce the heat and add the orange zest and the orange juice. Salt and pepper. Return the chicken, cover and cook over low heat for 25 minutes.
– 10 minutes from the end, add the carrots. Garnish with parsley and orange slices
– Cook the 30 g of raw rice in boiling water, respecting the cooking time indicated on the package.
– Drain, season with salt and pepper then serve
– Cook the 30 g of raw pasta in boiling water, respecting the cooking time indicated on the package.
– Drain, season with salt and pepper then serve

Calorie intake of orange chicken: 308 kcal

Caloric intake of pasta: 101 kcal

For dessert you can add a natural yogurt with a little honey (30g)

Yogurt caloric intake: 120 kcal

Snack: compote + speculoos

compote + speculoos

To taste it, eat a 1 compote without added sugar as well as two speculoos.

Calorie intake of compote: 65 kcal (per 100g)
Caloric intake of speculoos: 68 calories

Dinner: Swiss chard gratin

Swiss chard gratin

Ingredients :

  • Swiss chard 125g
  • Egg(s) 0.5
  • White flour 12g
  • Grated Emmental cheese 20g
  • Olive oil 5ml
  • Onion(s) 25g
  • Salt and pear
  • Nutmeg 0.5g
  • Semi-skimmed milk 125ml


– Preheat the oven to 180°C.
– In a small saucepan, pour the milk. Add the flour in a fine stream and mix well.
– Bring to the boil, whisking constantly, until the mixture thickens. Add salt, pepper and nutmeg. To book.
– Chop the onion and cut the chard into thin slices, removing the ribs from the centre.
– Heat the oil in a frying pan and cook the onions and chard for a few minutes until tender. Salt and pepper.
– When the milk mixture is cold, add the egg.
– Put the vegetable preparation in a small gratin dish and pour the milk mixture on top. Top with cheese.
– Bake in the oven for about 10 minutes then finish under the grill so that the top of the gratin is golden.

Calorie intake of the gratin: 283 kcal

To this you can add 30g of wholemeal bread for a caloric intake of: 77kcal for 30g of bread

For dessert eat we recommend a kiwi and a square of dark chocolate

Calorie intake of kiwi: 116 kcal
Caloric intake of chocolate: 28 kcal

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