#16: Minestra With Chicken Breast (On The Side)
I bet all you folks living in Malta have heard of the ‘Mil-Kċina taz-Zija’ line of foods that range from Ful Imqaxxar (peeled broad beans) to a good old, fashioned minestra. If not, then here’s a link.
I want you to pay particular attention to the minestra. A frozen vegetable/lentil mix that will have your belly full and your heart melt.
Estimated meal price: €3.31
Below find instructions and ingredients for a recipe that falls part of a three meal a day plan for a person consuming 2,000 calories per day (that means each meal is roughly 650 calories).
Instructions
Place a quarter packet of Mil-Kċina taz-Zija Minestra (€1.00) in a pre-heated pot drizzled with 1 tsp vinegar (€0.05), 1 tbsp extra virgin olive oil (€0.10) and begin cooking (stirring regularly) on medium heat for around 5 minutes. Add salt, pepper and any herbs according to your preference.
When the onions begin to brown, add water and 1 Knorr vegetable stock pot (€0.44).
Cook for up to 30 minutes, stirring regularly.
In the meantime - and this is only being done for a little extra protein - place a fillet of chicken breast (around 100g; €0.80) under a grill. Score it to make sure it will be properly cooked. Add whatever spices you prefer (I usually stick to salt, pepper and mixed Italian herbs).
When both the soup and the chicken breast are cooked, serve together. You can also add a handful (circa 30g) of walnuts (€0.92) because the meal is a little low in dietary fat.
Nutritional Information (with potatoes)
608 calories:
42g protein
21g carbohydrates
38g fat
