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Healthy Sunday Meal Prep: Chicken & Potatoes, Kofta with Tahini, 6-Minute Eggs, Cottage Cheese Muffins & Chocolate Date Balls
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Healthy Sunday Meal Prep: Chicken & Potatoes, Kofta with Tahini, 6-Minute Eggs, Cottage Cheese Muffins & Chocolate Date Balls

2 h 30 minPara 8Nutri-Score B€€
de @momnutritionist5 importaciones0 veces cocinadas
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lo que necesita

Ingredientes

8 personas
  • chicken drumsticksCarne1 kg
  • potatoes (cut into wedges)Frutas y verduras800 g
  • garlic (minced)Frutas y verduras4 piezas
  • olive oilDespensa45 ml
  • paprikaEspecias5 g
  • saltEspecias6 g
  • black pepper (ground)Especias2 g
  • ground beefCarne500 g
  • onion (finely grated)Frutas y verduras1 pieza
  • parsley (finely chopped)Frutas y verduras30 g
  • kofta spice mixEspecias6 g
  • tahiniDespensa240 ml
  • lemon juice (freshly squeezed)Frutas y verduras180 ml
  • garlic (crushed)Frutas y verduras2 piezas
  • saltEspecias3 g
  • waterOtro60 ml
  • tomatoes (sliced)Frutas y verduras3 piezas
  • colored bell peppers (sliced)Frutas y verduras2 piezas
  • eggs (room temperature)Lácteos6 piezas
  • ice (for the ice bath)Otro300 g
  • cottage cheeseLácteos250 g
  • eggsLácteos2 piezas
  • rolled oats (blended into flour)Cereales100 g
  • baking powderDespensa8 g
  • honeyDespensa30 ml
  • blueberriesFrutas y verduras150 g
  • dates (pitted, soaked if needed)Frutas y verduras220 g
  • almond flourFrutos secos y semillas25 g
  • cacao powderDespensa18 g
  • syrupDespensa20 ml
  • nut butterFrutos secos y semillas25 g
  • salt (generous pinch)Especias2 g

por ración

Nutrición

514kcal

Carbohidratos
38 g
Proteínas
26 g
Grasas
29 g
Adaptar utensilios

lo que usará

Utensilios

  • Horno
  • Bandeja de horno
  • Bol ×3
  • Procesador de alimentos
  • Cazo
  • Molde para magdalenas
  • Varillas
  • Espumadera

paso a paso

Preparación

  1. Roast the chicken and potatoes

    • Preheat the oven to 200 °C.
    • Toss the chicken drumsticks and potato wedges with olive oil, garlic, paprika, salt and pepper on a baking tray.
    • Roast until the chicken is cooked through and the potatoes are golden, about 40 min.
    Paso 1

  2. Make the kofta

    • Mix the ground beef with grated onion, chopped parsley, kofta spices, salt and pepper.
    • Shape into small oblong kofta or patties.
    • Cook in a hot pan or on a tray in the oven until browned and cooked through, about 12 min.
    Paso 2

  3. Whisk the tahini sauce

    • Combine the tahini, lemon juice, crushed garlic and salt in a bowl.
    • Whisk in the water gradually until pourable, adding more water a spoonful at a time if needed.
    • Taste and adjust with more lemon juice or salt.
    Paso 3

  4. Cook the 6-minute eggs

    • Bring enough water to a boil to fully cover the eggs.
    • Gently lower in the eggs and cook 6 min (6 min 30 s if cold), keeping the heat high.
    • Transfer to an ice bath for 3 min, then peel.
    Paso 4

  5. Bake the cottage cheese muffins

    • Preheat the oven to 180 °C and line a muffin pan.
    • Whisk the cottage cheese, eggs, oat flour, baking powder and honey, then fold in the blueberries.
    • Divide into the pan and bake until set and golden, about 22 min.
    Paso 5

  6. Blend the chocolate date balls

    • Blend the dates, almond flour, cacao powder, syrup, nut butter and salt in a food processor until smooth.
    • Roll into small balls.
    • Chill until firm, about 30 min.
    Paso 6

  7. Assemble the meal prep boxes

    • Portion the chicken and potatoes, kofta with sliced tomatoes and peppers, eggs, muffins and date balls into containers.
    • Store in the fridge.
    Paso 7
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