WHAT YOU'LL NEED
- 4 x 200 g skinless chicken breast fillets, trimmed
- 1 egg
- 1 tablespoon reduced fat milk
- ½ cup chopped walnuts
- 1 tablespoon sesame seeds
- 1 pack Continental Pasta & Sauce Four Cheeses Value Pack
- 1½ cups (375 mL) reduced fat milk
- 1 cup (250mL) hot water
- 2 teaspoons Flora Salt Reduced Spread
- 2 cups broccoli florets
- 2 cups cauliflower floret
NUTRITIONAL INFORMATION
Amount per serving
Protein (g)
56.8g
Energy (kJ)
2315kJ
Energy (kcal)
553kcal
Carbohydrate incl. fibre (g)
30.6g
Carbohydrate excl. fibre (g)
27.6g
Sugar (g)
7.4g
Fibre (g)
3.0g
Fat (g)
23.1g
Saturated fat (g)
4.9g
Unsaturated fat (g)
15.3g
Monounsaturated fat (g)
4.5g
Polyunsaturated fat (g)
9.0g
Trans fat (g)
0.1g
Cholesterol (mg)
190mg
Sodium (mg)
557mg
Salt (g)
1.39g
Vitamin A (IU)
1439IU
Vitamin C (mg)
37.3mg
Calcium (mg)
200mg
Iron (mg)
2.22mg
Total
227.2g
9260kJ
2210kcal
122.3g
110.4g
29.7g
11.9g
92.4g
19.5g
61.1g
18.1g
36.1g
0.5g
760mg
2227mg
5.56g
5754IU
149.0mg
802mg
8.88mg