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Weekly Meal Prep for Athletes: Granola, Strawberry Chia Pudding, Steak Bowls & Lemongrass Chicken Bowls
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Weekly Meal Prep for Athletes: Granola, Strawberry Chia Pudding, Steak Bowls & Lemongrass Chicken Bowls

2 h 30 minPara 8Nutri-Score C€€€
de @seattlehanddoc8 importaciones0 veces cocinadas
Adaptar esta receta

lo que necesita

Ingredientes

8 personas
  • rolled oatsCereales240 g
  • shredded coconut (toasted)Frutos secos y semillas40 g
  • pumpkin seeds (toasted)Frutos secos y semillas45 g
  • chia seedsFrutos secos y semillas30 g
  • pecans (chopped)Frutos secos y semillas55 g
  • maple syrupDespensa120 ml
  • coconut oil (melted)Despensa110 ml
  • dried cranberriesDespensa60 g
  • vanilla extractDespensa5 ml
  • cinnamon (ground)Especias2 g
  • chia seedsFrutos secos y semillas70 g
  • coconut milkBebidas480 ml
  • Greek yogurtLácteos245 g
  • strawberries (puréed)Frutas y verduras450 g
  • maple syrupDespensa30 ml
  • vanilla extractDespensa5 ml
  • blueberries (fresh, for topping)Frutas y verduras100 g
  • NY strip steak (brought to room temperature)Carne800 g
  • sweet potatoes (halved)Frutas y verduras4 piezas
  • broccoli (cut into florets)Frutas y verduras500 g
  • olive oilDespensa60 ml
  • saltEspecias8 g
  • black pepper (ground)Especias3 g
  • garlic powderEspecias5 g
  • maple syrup (for drizzling)Despensa30 ml
  • butterLácteos30 g
  • garlic (cloves, smashed)Frutas y verduras3 piezas
  • rosemary (sprigs)Frutas y verduras2 piezas
  • tomato (chopped)Frutas y verduras2 piezas
  • cucumber (chopped)Frutas y verduras1 pieza
  • red onion (chopped)Frutas y verduras1 pieza
  • boneless chicken thighsCarne6 piezas
  • lemongrass (minced)Frutas y verduras30 g
  • shallot (minced)Frutas y verduras30 g
  • garlic (cloves, minced)Frutas y verduras6 piezas
  • ginger (grated)Frutas y verduras8 g
  • oyster sauceDespensa45 ml
  • soy sauceDespensa22 ml
  • fish sauceDespensa15 ml
  • honeyDespensa22 ml
  • brown sugarDespensa20 g
  • neutral oilDespensa22 ml
  • warm waterOtro60 ml
  • sugarDespensa30 g
  • fish sauceDespensa30 ml
  • lime juiceFrutas y verduras30 ml
  • garlic (cloves, minced)Frutas y verduras3 piezas
  • bird's eye chilies (minced)Frutas y verduras2 piezas
  • vermicelli noodlesCereales300 g
  • carrots (shredded)Frutas y verduras2 piezas
  • cucumber (sliced, pickled)Frutas y verduras1 pieza

por ración

Nutrición

658kcal

Carbohidratos
60 g
Proteínas
31 g
Grasas
33 g
Adaptar utensilios

lo que usará

Utensilios

  • Bandeja de horno
  • Bol ×2
  • Sartén
  • Parrilla
  • Cazo
  • Horno
  • Placa de cocina
  • jars ×4

paso a paso

Preparación

  1. Make the granola

    • Mix the rolled oats, shredded coconut, pumpkin seeds, chia seeds, chopped pecans, maple syrup, melted coconut oil, vanilla and cinnamon in a bowl.
    • Spread on a baking tray and bake at 165 °C, stirring every 10 min, until golden.
    • Cool completely, then mix in the dried cranberries.
    Paso 1

  2. Make the strawberry chia pudding

    • Purée the strawberries and mix with the chia seeds, coconut milk, Greek yogurt, maple syrup and vanilla.
    • Divide into jars and refrigerate overnight.
    • Top with fresh blueberries before serving.
    Paso 2

  3. Roast the broccoli and sweet potatoes

    • Toss the broccoli with olive oil, salt, pepper and garlic powder and roast at 205 °C until browned.
    • Place the sweet potato halves cut-side down on a tray with olive oil and a drizzle of maple syrup and roast until tender.
    Paso 3

  4. Sear the steaks

    • Season the steaks generously with salt and pepper.
    • Sear in a hot skillet with olive oil, then add butter, garlic and rosemary and baste until cooked to your liking.
    • Rest, then slice.
    Paso 4

  5. Assemble the steak bowls

    • Fill bowls with sweet potato, broccoli and sliced steak.
    • Top with chopped tomato, cucumber and red onion seasoned with salt and pepper.
    Paso 5

  6. Marinate the chicken

    • Mix the minced lemongrass, shallot, garlic, ginger, oyster sauce, soy sauce, fish sauce, honey, brown sugar and neutral oil.
    • Coat the chicken thighs and marinate for at least 1 hour.
    Paso 6

  7. Cook the chicken

    • Grill or sear the chicken 5–6 min per side until caramelized and cooked through.
    • Rest, then slice.
    Paso 7

  8. Make the nuoc cham

    • Mix the warm water, sugar, fish sauce, lime juice, minced garlic and minced chilies until the sugar dissolves.
    Paso 8

  9. Cook the noodles and assemble the bowls

    • Cook the vermicelli noodles according to package directions.
    • Assemble bowls with noodles, chicken, shredded carrots and sliced cucumber.
    • Spoon the nuoc cham over the top.
    Paso 9
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