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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 30Pour 8Nutri-Score B€€
par @momnutritionist5 imports0 fois cuisinée
Adapter cette recette

ce qu’il vous faut

Ingrédients

8 personnes
  • chicken drumsticksViandes1 kg
  • potatoes (cut into wedges)Fruits et légumes800 g
  • garlic (minced)Fruits et légumes4 morceaux
  • olive oilÉpicerie45 ml
  • paprikaÉpices5 g
  • saltÉpices6 g
  • black pepper (ground)Épices2 g
  • ground beefViandes500 g
  • onion (finely grated)Fruits et légumes1 morceau
  • parsley (finely chopped)Fruits et légumes30 g
  • kofta spice mixÉpices6 g
  • tahiniÉpicerie240 ml
  • lemon juice (freshly squeezed)Fruits et légumes180 ml
  • garlic (crushed)Fruits et légumes2 morceaux
  • saltÉpices3 g
  • waterAutres60 ml
  • tomatoes (sliced)Fruits et légumes3 morceaux
  • colored bell peppers (sliced)Fruits et légumes2 morceaux
  • eggs (room temperature)Produits laitiers6 morceaux
  • ice (for the ice bath)Autres300 g
  • cottage cheeseProduits laitiers250 g
  • eggsProduits laitiers2 morceaux
  • rolled oats (blended into flour)Céréales100 g
  • baking powderÉpicerie8 g
  • honeyÉpicerie30 ml
  • blueberriesFruits et légumes150 g
  • dates (pitted, soaked if needed)Fruits et légumes220 g
  • almond flourFruits à coque et graines25 g
  • cacao powderÉpicerie18 g
  • syrupÉpicerie20 ml
  • nut butterFruits à coque et graines25 g
  • salt (generous pinch)Épices2 g

par portion

Nutrition

514kcal

Glucides
38 g
Protéines
26 g
Lipides
29 g
Adapter les ustensiles

ce que vous utiliserez

Ustensiles

  • Four
  • Plaque de cuisson
  • Saladier ×3
  • Robot multifonction
  • Casserole
  • Moule à muffins
  • Fouet
  • Écumoire

pas à pas

Préparation

  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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 7
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