Recipes · Swedish · Main Courses
Flying Jacob
One serving has 597 kcal and 42 g protein, and at least a fifth of a woman's daily need of niacin (126%), pyridoxine (120%), selenium (77%), phosphorus (64%), pantothenic acid (59%) and riboflavin (44%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (309 g)
- Difficulty: Easy
- Diets: High protein
- Contains: dairy, gluten, peanut, pork, poultry
Ingredients
- 150 g Chicken breast, boneless, skinless, raw
- 20 g Bacon, raw
- 50 g Bananas, raw
- 60 g Cream, heavy
- 15 g Ketchup
- 0.3 g Cayenne pepper
- 1 g Curry powder
- 12 g Peanuts, roasted
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Preheat the oven to 180 °C (350 °F). Cut the chicken into bite-sized pieces and spread them in a small baking dish.
- Chop the bacon and scatter it over the chicken.
- Mix the cream, ketchup, cayenne, curry powder, salt and pepper together (this stands in for Swedish chili sauce) and pour evenly over the chicken.
- Slice the banana and arrange it on top.
- Bake for 30-35 minutes until the chicken is cooked through with no pink remaining (74 °C/165 °F) and the top is bubbling and lightly browned.
- Scatter with the roasted peanuts just before serving, traditionally with boiled rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 597 kcal | 28% |
| Carbohydrates | 20.6 g | |
| Water | 203 mL | |
| Fiber | 3 g | 10% |
| Protein | 42 g | 88% |
| Tryptophan | 0.5 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.2 g | |
| Lysine | 3.5 g | |
| Methionine | 0.96 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.4 g | |
| Fat | 39.3 g | |
| Monounsaturated | 12.9 g | |
| Polyunsaturated | 4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 3.5 g | |
| Saturated | 18.2 g | |
| Trans-Fats | 0.78 g | |
| Cholesterol | 191 mg | |
| Calcium | 66.7 mg | 7% |
| Copper | 0.19 mg | 21% |
| Iron | 1.3 mg | 7% |
| Magnesium | 89 mg | 29% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 451 mg | 64% |
| Potassium | 916 mg | 19% |
| Selenium | 42.2 µg | 77% |
| Sodium | 566 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 17.6 mg | 126% |
| Pantothenic acid (vitamin B5) | 3 mg | 59% |
| Pyridoxine (vitamin B6) | 1.6 mg | 120% |
| Folate (vitamin B9) | 39.8 µg | 10% |
| Cobalamin (vitamin B12) | 0.51 µg | 21% |
| Choline | 158 mg | 37% |
| Vitamin A | 274 µg | 39% |
| Vitamin C | 5.6 mg | 7% |
| Vitamin D (D2 + D3) | 42.5 IU | 7% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 4.2 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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