CHICKEN KORMA, BROWN RICE, CHICKPEAS

Meal Breakdown (320g Total)

• Chicken Korma: 150g (cooked weight, includes chicken and light creamy sauce)
• Brown Rice: 120g (cooked weight)
• Fried Chickpeas & Seasoning: 50g (chickpeas with a touch of oil and spices)

Estimated Meal Breakdown (320g Total)

• Chicken Korma: 150g (cooked weight, includes chicken and light creamy sauce)
• Brown Rice: 120g (cooked weight)
• Fried Chickpeas & Seasoning: 50g (chickpeas with a touch of oil and spices)

Nutritional Breakdown ~ Gym meal prep Johannesburg

1. Chicken Korma (150g, cooked)
   • Lean chicken breast (~120g, cooked):
     • Calories: ~132 kcal (110 kcal per 100g)
     • Protein: ~25g (20.7g per 100g)
     • Carbs: 0g
     • Fat: ~3g (2.3g per 100g)
   • Korma sauce (~30g, assuming a light cream-based sauce with spices):
     • Calories: ~60 kcal (200 kcal per 100g, moderated for portion)
     • Protein: ~1g
     • Carbs: ~2g
     • Fat: ~5g
   • Total for Chicken Korma:
     • Calories: ~192 kcal
     • Protein: ~26g
     • Carbs: ~2g
     • Fat: ~8g
2. Brown Rice (120g, cooked)
   • Plain cooked brown rice (~120g):
     • Calories: ~148 kcal (123 kcal per 100g)
     • Protein: ~3.5g (3g per 100g)
     • Carbs: ~31g (26g per 100g)
     • Fat: ~1g (0.8g per 100g)
   • Total for Rice:
     • Calories: ~148 kcal
     • Protein: ~3.5g
     • Carbs: ~31g
     • Fat: ~1g
3. Fried Chickpeas & Seasoning (50g)
   • Chickpeas (~40g, cooked and fried):
     • Calories: ~65 kcal (164 kcal per 100g, adjusted for frying)
     • Protein: ~3g (7.5g per 100g)
     • Carbs: ~9g (22g per 100g)
     • Fat: ~2g (5g per 100g)
   • Small amount of oil/spices (~10g, for frying/flavor):
     • Calories: ~45 kcal (assuming 1 tsp oil)
     • Protein: 0g
     • Carbs: 0g
     • Fat: ~5g
   • Total for Chickpeas/Seasoning:
     • Calories: ~110 kcal
     • Protein: ~3g
     • Carbs: ~9g
     • Fat: ~7g

Total Meal Breakdown (320g)

• Calories: 192 (chicken korma) + 148 (rice) + 110 (chickpeas/seasoning) = 450 kcal
• Protein: 26 (chicken korma) + 3.5 (rice) + 3 (chickpeas) = 32.5g
• Carbs: 2 (chicken korma) + 31 (rice) + 9 (chickpeas) = 42g
• Fat: 8 (chicken korma) + 1 (rice) + 7 (chickpeas/seasoning) = 16g
• Total Weight: 150g + 120g + 50g = 320g

Final Product Display
Meal Breakdown (320g):

• Chicken Korma: 150g
• Brown Rice: 120g
• Fried Chickpeas & Seasoning: 50g

Nutritional Info:

• Calories: 450 kcal
• Protein: 32.5g
• Carbs: 42g
• Fat: 16g
• Total Weight: 320g

Additional Info:

• Great Savings
• Standard Delivery: 1-3 working days (Monday – Friday)

Notes
These are estimates based on typical nutritional values. The korma sauce can vary widely (e.g., heavier cream or coconut milk could increase fat/calories), and frying chickpeas might add more oil depending on the method. Brown rice boosts carbs compared to quinoa, while chickpeas add texture and fiber. Let me know your exact recipe or cooking method if you want more precision! View our range of gym meal prep Johannesburg.