Asian-Style Glazed Chicken & Sesame Fries (Diet)

Ingredients

• 800g raw skinless chicken breast
• 900g peeled potatoes — staple
• 10g sesame seeds
• 12g garlic — staple
• 60g spring onions, cooked through
• 60ml soy sauce — staple
• 20g honey — staple
• 80g Anchor Protein Plus plain unsweetened yoghurt
• 400g whole fresh cabbage, shredded at home
• 200g fresh carrots
• 10ml neutral oil, MEASURED TOTAL for all cooking — staple
• 10ml white vinegar — staple
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 235g peeled potatoes
• 20g butter

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~162 kcal, 8.2g fat, 20.0g carbs.

Method

1. Heat oven to 220°C fan. Cut potatoes into fries, coat with 7ml of the total 10ml oil and sesame seeds, and roast on two trays for 25–35 minutes, turning halfway.
2. Cut breast into four even thin pieces and coat with garlic, soy and honey. Cook in a non-stick pan using the remaining 3ml oil until the chicken reaches 75°C; boil the used marinade thoroughly before serving.
3. Wilt cabbage, carrot and spring onions in the chicken pan with a splash of water until cooked through. Stir yoghurt and vinegar through the hot vegetables instead of the fatty sesame dressing.
4. Serve glazed chicken, sesame fries and the warm vegetables as the complete plate.
5. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Keeps soy-honey glazed chicken and sesame fries. Anchor yoghurt replaces most oily dressing; no mayo, aioli or cold slaw. - Original serves 4; this variant makes four. Declan: estimated 538 kcal, 56.0g protein, 9.3g fat and 57.4g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 700 kcal/serve, at least the 685 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 165g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.