This recipe has Sodium as 148% and Sugar as 85.5% (as a percentage of RDA).
You'll likely need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 22.7% of RDA
• Calories: 25.8% of RDA
• Carbs: 16.7% of RDA
• Fat (total lipid): 30.8% of RDA
• Fiber: 30.6% of RDA
• Fructose: 32.3% of RDA
• Protein: 34.3% of RDA
• Sodium: 148% of RDA
• Sugar: 85.5% of RDA
• Vitamin A (IU): 115% of RDA
• Vitamin B6: 90.6% of RDA
• Vitamin C: 17.3% of RDA
• Iron: 18.1% of RDA
• Magnesium: 37.5% of RDA
• Manganese: 14.2% of RDA
• Niacin: 157% of RDA
• Potassium: 56.2% of RDA
• Zinc: 17.0% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Preheat oven to 350F.
PREPARING THE POTATOES
2.
Peel the potatoes and boil them whole until tender. Do not overcook them.
3.
When potatoes are done, add 1.5 tbsp of olive oil, minced garlic, salt and pepper and 1.5 tbsp flour. Toss to coat the potatoes well.
PREPARING BECHAMEL SAUCE
4.
In a small saucepan, add the butter.
5.
Add few drops of olive oil. Stir in 1 tbsp flour and mix continuously until the paste cooks and bubbles a bit.
6.
Take care not to burn. Add milk. Stir constantly and allow it to boil. ( try to avoid lumps by stirring constantly ).
7.
Switch off the heat. Stir in parmesan cheese. Set aside.
PREPARING THE CHICKEN
8.
Coat the cubed chicken in 1.5 tbsp of flour.
9.
Heat a large frying pan over medium-high heat. Coat the bottom with the remaining 1 tbsp olive oil.
10.
When the pan is hot add the chicken cubes and toss in high heat for not more than 4 minutes. (You are going to bake it later, so it's ok if it is not cooked through).
PREPARING THE BAKE
11.
In a rectangular baking pan spread 1/4th of the Marinara sauce. Arrange roasted potatoes and chicken cubes in a layer. Sprinkle red chili flakes and a bit of the chopped fresh basil.
12.
Spread 1/2 of the remaining Marinara sauce and bechamel sauce.
13.
Layer with remaining potatoes and chicken, followed by leftover marinara sauce and bechamel sauce.
14.
Sprinkle some more chili flakes (if desired) and chopped basil. Top with shredded Mozzarella cheese.
15.
Cover the tray with an aluminium foil and bake for 10-12 minutes. Remove the cover, add some fresh basil leaves, and bake for 5-6 minutes more until the cheese melts.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 517
Protein 38.6 g
Carbohydrates 45.8 g
Iron 3.42 mg
Fiber 8.58 g
Calcium 227 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
