Plat
High-Protein Day of Eats: Ranch Eggs, Crunchwrap & Street Corn
1 h 15Pour 4Nutri-Score C€€
C
1 h 15
1 h 15High-Protein Day of Eats: Ranch Eggs, Crunchwrap & Street Corn
recette de
Sophie Perry Frampton
@sophieframpton22
3 recettes
3 imports
0 fois cuisinée
ce qu’il vous faut
Ingrédients
lemon (juiced)Fruits et légumes1 morceau
water (warm)Boissons250 ml
saltÉpices2 g
Greek yogurtProduits laitiers200 g
ranch seasoningÉpices10 g- eggs (beaten)Produits laitiers4 morceaux
sweet potato (roasted)Fruits et légumes1 morceau
avocado (sliced)Fruits et légumes1 morceau
fresh fruitFruits et légumes150 g
banana (mashed)Fruits et légumes2 morceaux
protein powderÉpicerie60 g
oatsCéréales120 g
flourCéréales100 g- baking powderÉpicerie8 g
maple syrupÉpicerie30 ml- espresso (brewed)Boissons60 ml
milkProduits laitiers200 ml
tuna (canned, drained)Poissons150 g- pickles (sliced)Fruits et légumes60 g
- crackersBoulangerie60 g
- tortillasBoulangerie4 morceaux
ground beef (cooked, seasoned)Viandes400 g- cheddar cheese (shredded)Produits laitiers120 g
corn (kernels)Fruits et légumes300 g- mayonnaiseÉpicerie60 g
- cotija cheese (crumbled)Produits laitiers50 g
lime (juiced)Fruits et légumes1 morceau
chili powderÉpices5 g- cilantro (chopped)Fruits et légumes15 g
- salad greensFruits et légumes100 g
olive oilÉpicerie30 ml- chocolate chip cookiesBoulangerie3 morceaux
par portion
Nutrition
853kcal
- Glucides
- 85 g
- Protéines
- 44 g
- Lipides
- 38 g
ce que vous utiliserez
Ustensiles
Poêle
Saladier
Plaque de cuisson
Four
Moule à muffins- Plaque de cuisson
pas à pas
Préparation
- Étape 1
Morning lemon water
- Squeeze the lemon into the water and stir in the salt.
- Étape 2
Make the Greek yogurt ranch
- Stir the Greek yogurt together with the ranch seasoning until smooth.
- Étape 3
Scramble the eggs and plate breakfast
- Scramble the eggs in a pan until just set.
- Top the eggs with the yogurt ranch.
- Serve with roasted sweet potato, avocado and fresh fruit.
- Étape 4
Bake the banana protein muffins
- Mash the bananas and mix with the protein powder, oats, flour, baking powder and maple syrup.
- Divide into a muffin pan and bake at 180 °C until a skewer comes out clean.
- Étape 5
Whisk the salted maple latte
- Combine the espresso, milk and maple syrup and whisk until frothy.
- Étape 6
Assemble the tuna lunch
- Flake the tuna and serve with the pickles and crackers.
- Étape 7
Build the crunchwraps
- Lay the tortillas out flat.
- Add the cooked ground beef and cheddar cheese, then fold the tortillas up.
- Bake with a pan pressed on top until crisp and golden.
- Étape 8
Make the Mexican street corn
- Char the corn kernels in a pan.
- Stir in the mayonnaise, cotija cheese, lime juice, chili powder and cilantro.
- Étape 9
Serve with salad and sweet treat
- Toss the salad greens with olive oil.
- Serve the crunchwraps with the street corn and salad.
- Finish the day with the chocolate chip cookies.
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