Flygande Jacob (Swedish chicken, banana and peanut bake)
40 min · 50 g protein · 392 cals / serving
The gloriously odd Swedish classic of chicken, bacon, banana and peanuts baked in a sweet-spicy chili sauce. Kvarg replaces the whipped cream in the sauce, which keeps the tangy, creamy bite and lets the chicken carry the dish.
Ingredients
- 1 1/3 lb chicken breast, cut into strips
- 1/2 tsp salt
- 1/2 tsp black pepper
- 2 tsp curry powder
- 1 tsp canola oil
- 6 slices raw lean bacon, cut into pieces
Sauce
- 1 cup quark
- scant 1/2 cup skimmed milk, 0.5% fat, fortified
- 1/3 cup chili sauce, tomato-based chili sauce (chilisås)
- 1 tbsp cornstarch
- 2 small bananas, sliced
- 2 1/2 tbsp roasted salted peanuts, roughly chopped
Steps
- Heat the oven to 425°F. Season the chicken with the salt, pepper and curry powder and brown it in the oil in a large frying pan over high heat, 3–4 minutes; it finishes in the oven. Spread it in an ovenproof dish.
- Fry the bacon in the same pan until crisp, 4–5 minutes, and scatter it over the chicken.
- Whisk the kvarg, milk, chili sauce and cornstarch together until smooth and pour it evenly over the chicken.
- Lay the banana slices over the top.
- Bake 15–20 minutes, until the sauce bubbles at the edges and the thickest piece of chicken reads 165°F. Scatter the peanuts over and serve, with rice and a green salad if you like.
Good to know
Banana with chicken, really?
It is the point of the dish: the banana goes soft and jammy against the salty bacon and the spiced sauce. Firm, just-ripe bananas hold their shape best.
Why the cornstarch?
Kvarg is very low in fat and can turn grainy in a hot oven. A spoon of cornstarch whisked in keeps the sauce smooth and glossy.
Per
- Calories
- 136
- Protein
- (52%)
- 17 g
- Fat
- (24%)
- 4 g
- Carbohydrates
- (24%)
- 8 g
- of which sugar
- 5 g
- Fiber
- 1 g
- Sodium
- 378 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1566 kcal goes into the pot and 1396 g of ingredients comes out as about 1150 g of food: 136 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.