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)
64.4g
Energy (kJ)
2955kJ
Energy (kcal)
705kcal
Carbohydrate incl. fibre (g)
40.7g
Carbohydrate excl. fibre (g)
35.4g
Sugar (g)
9.6g
Fibre (g)
5.3g
Fat (g)
34.5g
Saturated fat (g)
6.0g
Unsaturated fat (g)
24.4g
Monounsaturated fat (g)
6.0g
Polyunsaturated fat (g)
16.7g
Trans fat (g)
0.1g
Cholesterol (mg)
190mg
Sodium (mg)
587mg
Salt (g)
1.47g
Vitamin A (IU)
4082IU
Vitamin C (mg)
119.5mg
Calcium (mg)
258mg
Iron (mg)
3.46mg
Total
257.4g
11818kJ
2821kcal
162.8g
141.6g
38.3g
21.2g
137.8g
24.2g
97.6g
23.9g
66.9g
0.5g
760mg
2349mg
5.88g
16330IU
478.0mg
1033mg
13.84mg