restaurant

Breakfast: Muesli with yogurt

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

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

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

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

Preparations:

– 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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