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Chicken thighs and roasted vegetables served with basmati rice
Choosing the right ingredients is essential for healthy weight gain. Delicious, comforting, and high in calories, this dish is perfect for reaching your weight loss goal.
The ingredients
If you want to prepare this revisited ratatouille for two people, the necessary ingredients are as follows:
- 1 pepper;
- 4 pieces of chicken drumsticks;
- half a zucchini;
- half an eggplant;
- 1 tomato;
- 1 red onion;
- 1 clove of garlic;
- 2 tbsp olive oil;
- 2 tbsp balsamic vinegar;
- 1 tbsp. butter;
- 170 g of basmati rice;
- thyme and rosemary;
- salt and pepper to taste.
To cook delicious, healthy dishes, choose organic vegetables.
The preparation
The preparation takes place in three stages.
Vegetables
Start by preheating the oven to 200°C. Crush the garlic, then chop the rosemary and thyme leaves. In a small bowl, combine them with the balsamic vinegar and olive oil. Season with salt and pepper.
Next, chop the vegetables and place them in a baking dish. Pour over a third of the vinaigrette. Bake for 30 minutes.
Rice
In a saucepan, boil water. Add the rice and stir. Remember to cover for perfect cooking. Remove from heat after 12 to 15 minutes.
Chicken thighs
Use the remaining vinaigrette to marinate the chicken drumsticks. Then, melt the butter in a pan before adding the chicken thighs. They will be golden brown after about 16 minutes (8 minutes per side). Add 2 tablespoons of water and cook over medium heat for 10 minutes.
Finally, serve the rice on plates. Arrange the roasted vegetables and chicken pieces on the side.
Nutritional values
A high-calorie diet involves increasing calorie consumption. The ideal daily intake is therefore above the recommended 2,000 kcal.
The following table shows the nutritional values of this dish.
|
Components |
Average content per 100 g |
|
Carbohydrates |
85 g (including 15.2 g of sugars) |
|
Proteins |
46 g |
|
Lipids |
42 g (including 10.3 g of saturated fat) |
|
Fibers |
6 g |
The energy content of a 100g serving is 912 kcal. This recipe is therefore recommended for people suffering from constitutional thinness, anorexia, or other disorders causing weight loss.
Once you've reached your ideal weight, it's essential to continue to carefully calculate your calories. Menus should be varied as much as possible to stay in good physical shape.
