Sliced chicken breast with mozzarella and tomato, olive oil and balsamic, and a slice of bread. The highest protein of the lunches.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw.
- Ready in10 minutes
- Prep6 min
- Cook4 min
- Serves1
Ingredients
- 120 g chicken breast (cooked weight)
- 60 g mozzarella, part skim
- 150 g tomatoes (incl. cherry)
- 1 slice wholegrain bread
- 8 g olive oil
- 10 g balsamic vinegar
Method
- If the chicken is raw, season and pan-fry over medium heat for six to seven minutes a side until 74 C inside. Rest, then slice.
- Slice the tomatoes and the mozzarella.
- Arrange the chicken, tomato and mozzarella on a plate, drizzle with the olive oil and balsamic, and season.
- Serve with the bread.
What this plate gives you
Fifty-seven grams of protein is the most of any lunch in the library and more than the 56 g a day the RDA gives a 70 kg adult: about 37 g from the chicken breast and 14 g from the part-skim mozzarella. At 538 calories it is a little over a quarter of a 2,000-calorie day; the mozzarella and the oil are the 23 g of fat. The carbohydrate is low, 23 g, because there is one slice of bread. Basil leaves are not in the library and cost nothing in the numbers; use them.
Swaps
- Two slices of bread: about 80 more calories and 3 g more fibre.
- Leave out the oil: 70 calories fewer, and the balsamic dresses it on its own.
- Full-fat mozzarella: about 40 more calories.
Keeping it
Cooked chicken keeps three to four days in the fridge. Slice the tomatoes and mozzarella when you eat.
