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      • OATMEAL, CHOCOLATE AND PEANUT BUTTER
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      • LOW CALORIE LUNCH
    • DINNER
      • PEANUT BUTTER PUMPKIN
      • LOW CALORIE DINNER
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      • AFTER WORKOUT SNACKS
      • THE PERFECT PEANUT BUTTER SNACK
      • MY FAVORITE DUNKIN DONUTS
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      • ICE COFFEE SHAKE
      • PEANUT BUTTER COCO CHOCO SHAKE
      • DIFFERENT PROTEIN OPTIONS
      • White fish dinner
      • Tomato-cauliflower-couscous low cal dish
      • Red curry vega style
    • CARBS
      • BANANA BREAD
      • GLUTEN FREE PIZZA
      • SATISFYING SPAGHETTI
      • Taco turkey time
      • The fish- and veggie boat
    • FATS
      • Eggs, avocado and a lot of protein
      • BRILLIANT BEEF BURGER
      • Low cal carbonara dish
      • Chocolate mousse party
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      • WHAT FITNESS IS REALLY ABOUT
    • MENTAL HEALTH
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YOUR FEMALE PERSONAL TRAINER

THE PERFECT WEEKEND TREAT MEAL: KAPSALON A LA INDI

31 May 2019
THE PERFECT WEEKEND TREAT MEAL: KAPSALON A LA INDI

Did you ever try a ‘patatje-kapsalon’? But were you pretty sad when you found out the amount of calories or the macros? I got ya. So I created a ‘healthy’ version of this delicious dish. Want to make it yourself? Check the recipe:

PULLED CHICKEN- SWEET POTATO- KAPSALON

Meet my version of a low calorie ‘kapsalon’. So delicious and also nutrient-dense. What do you want more of your weekend treat meal? Exactly. Nothing. I must say I tried my sweet potato fries- pulled chicken- goat cheese- kapsalon and it was THE BEST. It’s a keeper. So I’m sharing this awesome recipe with you:

WHAT IS A ‘KAPSALON’?

I’m pretty aware that a kapsalon is not something everyone knows. I don’t eat it that often because I don’t eat a lot of pork. Most of the time I eat chicken or vegetarian options like tofu or tempeh. Or fish. I love fish too. But to give you an insight of what’s inside a ‘normal kapsalon’; here we go.

Normally a ‘kapsalon’ is a dish with fries, a lot of meat, garlic sauce, a little bit of lettuce and you can add some tomato slices if you want. And that’s it.

KAPSALON-THE-HEALTHY-WAY

What’s inside the ‘kapsalon a la Indi’?

I chose a few of my favorite nutrient-dense foods like sweet potato, goat cheese with honey and pulled chicken. And to this  give this meal that little bit extra I put some creme fraiche on it. Not a lot, but just for the taste.

THE INGREDIENTS

If you want to make it yourself; buy the following ingredients and put in the following amounts (for 1 person). If you want to make it for 2; double all the amounts:

  • 150 grams of chicken; marinate the chicken in the pulled chicken sauce from Rosita’s
  • 200 grams of sweet potato fries
  • 1 slice of 48+ cheese
  • 2 slices of honey goat cheese
  • 2-3 tbsp of creme fraiche
  • Salt & pepper (if you prefer it)

HOW TO BAKE IT?

 

  • Pre-heat the oven on 180-200 degrees
  • First bake the sweet potato fries in the oven – on 180 degrees for 20 minutes
  • First cook the chicken in a pan and marinate it with the pulled chicken sauce – around 10-15 minutes
  • Put a layer of sweet potato fries in the scale
  • Put the chicken on top of the sweet potato fries
  • Put a layer of cheese – and if  you want goat cheese – over the chicken
  • Put the scale(s) in the oven for 5-7 minutes
  • Check every once in a while if everything’s going good 🙂

Once’s it’s all melted and has a little bit of a crisp; it’s done. The only thing you need to do is enjoying this meal to the max. That’s at least what I did. And if you tried it girls.. Let me know what you think of the meal.

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Indi van Casteren

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THE SEXY SUMMER SHRED #2: BROCCOLI RICE KETJAP MEAL
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