150 g - (225 g) - chicken breast fillet, raw, skin- and bone-free, preferably thinner slices
1 tsp - (1,5 tsp) - oil
1 tbsp - (1,5 tbsp) - lime juice, freshly squeezed
1 tsp - (1,5 tsp) grated lime peel
a splash of water
75 g - (100 g) - pineapple in pieces, preferably frozen
75 g - (100 g) - broccoli
30 g - (30 g) - fresh spinach or arugula
30 g - (45 g) - peppers, any color
50 g - (30 g) - cucumber
1 pc - (2 pcs) - green olive, well drained
30 g - (45 g) - bean paste, eg Kungsörnens bean paste with whole grains = about 70 g (100 g) cooked
Feel free to prepare a double batch!
Heat the oven to 200 degrees.
Look for the chicken fillets and cut off any tendons and membranes.
Divide fillets if they are very thick, so the cooking time will be shorter.
Put in a plastic bag. Be careful not to use the same tool for other raw materials!
Tear a little lime peel, squeeze the glue.
Mix a marinade of lime juice, oil, water and black pepper.
Pour into the bag with the chicken fillets.
Turn the bag a little now and then so that the marinade is evenly distributed.
Set the lime peel aside.
Place the chicken with the marinade in an ovenproof dish.
Bake in the oven for about 20-25 minutes until the chicken is cooked through (65 degrees internal temperature and / or clear meat juice).
When about 10 minutes of cooking time remain, take out the mold and sprinkle pineapple pieces and lime peel over the chicken.
Push into the oven to cook ready.
Mix the salad and place on a plate.
Cut broccoli into bouquets.
These are steamed in a microwave or saucepan with water for about 1-2 minutes.
Boil the pasta according to the instructions on the package, but exclude salt.
Serve the chicken with broccoli and pasta on the plate with the salad.
2 kcal: Follow the recipe but use the units of measure in parentheses.
Lactose free: Check that the pasta is lactose free.
Vegetarian: Replace the chicken with the same amount of quorn pieces "chicken style" or quorn fillet. Adjust time in the oven (shorter). Follow the recipe in general.