Easy As Smokey Fried Chicken & Creamy Salad (Diet)

Ingredients

• 750g raw skinless chicken breast
• 600g peeled potatoes — staple
• 300g fresh green beans
• 300g whole fresh cabbage, shredded at home
• 150g fresh celery
• 30g lemon juice and zest
• 4g paprika — staple
• 3g garlic powder — staple
• 3g onion powder
• 40g cornflour
• 20g plain flour — staple
• 120g Anchor Protein Plus plain unsweetened yoghurt
• 100g capsicum relish
• 10ml neutral oil, MEASURED TOTAL for all cooking — staple
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 220g 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: ~156 kcal, 8.2g fat, 18.7g carbs.

Method

1. Heat oven to 220°C fan. Roast potato wedges in 5ml of the measured oil on a lined tray until tender and golden.
2. Toss breast chunks with smoked-style paprika, garlic powder, onion powder and seasoning. Add measured cornflour and flour, then coat lightly with remaining 5ml oil. Bake or air-fry, turning, until crisp and 75°C in the centre; no shallow-frying.
3. Cook fresh beans, shredded whole cabbage and celery in a non-stick pan with a little water until tender, then toss through hot chicken and measured capsicum relish.
4. Mix Anchor yoghurt with lemon juice for a creamy drizzle instead of aioli. Serve the chicken-vegetable mixture and potato wedges together, with the measured yoghurt dressing.
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 the smoky flour/cornflour crust and capsicum relish but uses baked breast. Warm cabbage/beans/celery replace the raw cos salad; Anchor yoghurt replaces aioli. A measured potato portion supplies the served carb needed for the complete 500–700-kcal meal. - Original serves 4; this variant makes four. Declan: estimated 529 kcal, 52.7g protein, 8.0g fat and 60.9g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 686 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 187.5g 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.