Chicken gratin with broccoli and tomatoes
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Chicken breast (fillet) | ||
| Broccoli ? 1 pc ≈ 93 g 500 g ≈ 5.4 sheet | ||
| Egg ? 1 pc ≈ 50 g 50 g ≈ 1 sheet | ||
| Cream | ||
| Cheese | ||
| Butter | ||
| Onion ? 1 pc ≈ 110 g 100 g ≈ 0.9 sheet | ||
| Oregano | ||
| Himalayan salt | to taste | |
| Black pepper | to taste | |
| Tomato ? 1 pc ≈ 90 g 180 g ≈ 2 sheet | ||
| Flaxseed flour | ||
| Almond flour | ||
| Product release: | 1 725 g | |
| Restore to default | ||
| Add a dish to the menu | ||
Cooking time
| 20 min | ||
| 5 min | ||
| 5 min | ||
| 10 min | ||
| 20 min | ||
1 h | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 13.7 g |
| Fats | 6.9 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 2.4 g |
| Calories | 132 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 0.4 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 20.9 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.20 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 1 278 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 14% | 10% | 8% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (2) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Broccoli: 93% ◦ Tomato: 5% ◦ Onion: 2% C | 31371113314 |
| iWhich products: ◦ Broccoli: 92% ◦ Oregano: 6% ◦ Tomato: 3% K | 27365836? |
| iWhich products: ◦ Chicken breast (fillet): 77% ◦ Broccoli: 16% ◦ Onion: 3% ◦ Tomato: 3% B6 | 25255417? |
| iWhich products: ◦ Chicken breast (fillet): 90% ◦ Broccoli: 6% ◦ Tomato: 2% B3 | 20223917? |
| iWhich products: ◦ Cream: 77% ◦ Cheese: 7% ◦ Broccoli: 6% ◦ Tomato: 3% ◦ Oregano: 2% ◦ Chicken breast (fillet): 2% ◦ Egg: 2% A | 16213719? |
| iWhich products: ◦ Chicken breast (fillet): 61% ◦ Broccoli: 23% ◦ Egg: 5% ◦ Cream: 5% ◦ Cheese: 3% B5 | 15152512? |
| iWhich products: ◦ Chicken breast (fillet): 31% ◦ Cream: 31% ◦ Broccoli: 19% ◦ Cheese: 13% ◦ Egg: 6% B2 | 14163013? |
| iWhich products: ◦ Chicken breast (fillet): 57% ◦ Broccoli: 20% ◦ Egg: 12% ◦ Cream: 8% B4 (Choline) | 11142413? |
| iWhich products: ◦ Broccoli: 68% ◦ Chicken breast (fillet): 10% ◦ Tomato: 6% ◦ Cheese: 4% ◦ Onion: 4% ◦ Oregano: 3% ◦ Egg: 3% ◦ Cream: 2% B9 | 77134? |
| iWhich products: ◦ Chicken breast (fillet): 43% ◦ Egg: 21% ◦ Cream: 21% ◦ Cheese: 14% B12 | 6656? |
| iWhich products: ◦ Chicken breast (fillet): 50% ◦ Broccoli: 33% ◦ Cream: 17% B1 | 56115? |
| iWhich products: ◦ Cheese: 53% ◦ Chicken breast (fillet): 41% ◦ Egg: 3% ◦ Cream: 3% K2 | 57117? |
| iWhich products: ◦ Cheese: 51% ◦ Cream: 46% ◦ Egg: 3% D | 55551 |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Chicken breast (fillet): 55% ◦ Cheese: 20% ◦ Broccoli: 13% ◦ Cream: 5% ◦ Egg: 4% ◦ Tomato: 2% Phosphorus | 21212921? |
| iWhich products: ◦ Chicken breast (fillet): 66% ◦ Cheese: 15% ◦ Egg: 9% ◦ Broccoli: 7% ◦ Cream: 3% Selenium | 1919341710 |
| iWhich products: ◦ Chicken breast (fillet): 48% ◦ Broccoli: 24% ◦ Oregano: 15% ◦ Egg: 6% ◦ Cheese: 3% ◦ Tomato: 3% Iron | 11593? |
| iWhich products: ◦ Broccoli Prebiotics | 88158? |
| iWhich products: ◦ Broccoli: 37% ◦ Chicken breast (fillet): 35% ◦ Cream: 11% ◦ Tomato: 10% ◦ Onion: 3% ◦ Egg: 2% ◦ Cheese: 2% Potassium | 710119? |
| iWhich products: ◦ Cheese: 51% ◦ Broccoli: 20% ◦ Cream: 11% ◦ Oregano: 7% ◦ Chicken breast (fillet): 6% ◦ Egg: 2% ◦ Onion: 2% Calcium | 7777? |
| iWhich products: ◦ Tomato Lycopene | 77147? |
| iWhich products: ◦ Chicken breast (fillet): 40% ◦ Cheese: 25% ◦ Broccoli: 20% ◦ Egg: 7% ◦ Tomato: 3% ◦ Cream: 2% ◦ Onion: 2% ◦ Oregano: 2% Zinc | 681261 |
| iWhich products: ◦ Broccoli: 90% ◦ Onion: 10% Sulfur | 68118? |
| iWhich products: ◦ Broccoli: 55% ◦ Oregano: 18% ◦ Chicken breast (fillet): 9% ◦ Onion: 9% ◦ Tomato: 9% Manganese | 5675? |
| iWhich products: ◦ Chicken breast (fillet): 47% ◦ Broccoli: 31% ◦ Cheese: 7% ◦ Tomato: 6% ◦ Oregano: 4% ◦ Onion: 3% Magnesium | 56156? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Cream: 70% ◦ Cheese: 25% ◦ Butter: 3% ◦ Egg: 2% Palmitic acid (Saturated) | 25253825? |
| iWhich products: ◦ Egg: 52% ◦ Chicken breast (fillet): 28% ◦ Cream: 11% ◦ Cheese: 7% Oleic acid (Omega-9) | 5696? |
| iWhich products: ◦ Cream: 50% ◦ Broccoli: 38% ◦ Cheese: 13% Alpha-linolenic acid (Omega-3) | 5896? |
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Inventory: Oven
Difficulty: simple
Max. per day ≈ 833 g ?Из расчета максимум 20 гр углеводов в день
Servings: 4 (1 serving ≈ 431 g)
Digestion time: 4 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Chicken breast (fillet), Broccoli, Egg, Cream, Cheese, Butter, Onion, Oregano, Himalayan salt, Black pepper, Tomato
To boil: 20 min, Slice: 5 min, Mix the ingredients: 5 min, Cooking: 10 min, Bake in the oven: 20 min
Keto, LCHF: Recipes, Rules, Description
$$$
Boil chicken breasts (600 g, skinless) until cooked, then cut them into pieces. During the boiling process, reserve 200 ml of broth for the sauce.
Blanch broccoli (500 g) in salted boiling water for 4 minutes, then drain in a colander.
In a separate bowl, lightly beat an egg (1 piece) with cream (200 ml), then add 200 ml of chicken broth, ground black pepper, and salt to taste, and optionally, flaxseed flour (1 tsp).
Mix thoroughly, add grated hard cheese (85 g), and mix again.
Preheat the oven to 190 °C. Grease a large baking dish with butter (5 g) and place the chopped chicken breasts, vegetables, pieces of tomatoes (1–2 pieces), and sliced onion (1 piece) at the bottom.
Evenly pour the prepared creamy cheese sauce over everything, sprinkle with oregano (5 g), and optionally, almond crumbs (1 tbsp).
Bake for 20 minutes.
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