Plat
Ramadan Protein Prep: Four Marinated Proteins for the Freezer
45 minPour 16Nutri-Score C€€
C
45 min
45 minRamadan Protein Prep: Four Marinated Proteins for the Freezer
ce qu’il vous faut
Ingrédients
chicken thigh (cut into kebab-sized cubes)Viandes800 g
onion (grated)Fruits et légumes2 morceaux
yogurt (plain)Produits laitiers200 g
saffron (bloomed in a little warm water)Épices500 milligrammes
garlic (cloves, minced)Fruits et légumes4 morceaux
lemon juice (freshly squeezed)Fruits et légumes30 ml
olive oilÉpicerie30 ml
saltÉpices8 g
black pepper (ground)Épices3 g
chicken breast (sliced into strips)Viandes800 g
shawarma spice blendÉpices20 g- ground beefViandes800 g
- onion (grated, for the beef)Fruits et légumes1 morceau
- garlic (cloves, minced, for the beef)Fruits et légumes3 morceaux
cumin (ground)Épices5 g
coriander (ground)Épices5 g
paprikaÉpices5 g- chicken legs (scored)Viandes8 morceaux
- tandoori masalaÉpices25 g
- yogurt (plain, for the tandoori)Produits laitiers200 g
- ginger garlic pasteFruits et légumes20 g
- lemon juice (freshly squeezed, for the tandoori)Fruits et légumes30 ml
par portion
Nutrition
222kcal
- Glucides
- 4 g
- Protéines
- 25 g
- Lipides
- 12 g
ce que vous utiliserez
Ustensiles
Saladier ×4
pas à pas
Préparation
- Étape 1
Set up the marinade bowls
- Set out four bowls, one for each flavor of protein.
- Étape 2
Marinate the saffron chicken kebabs
- In the first bowl, combine the chicken thigh with the grated onion, yogurt, saffron, garlic, lemon juice, olive oil, salt and black pepper.
- Mix well so every piece is coated.
- Étape 3
Season the chicken shawarma
- In the second bowl, toss the chicken breast strips with the shawarma spice blend until evenly coated.
- Étape 4
Prepare the ground beef
- In the third bowl, mix the ground beef with the grated onion, garlic, cumin, coriander, paprika and salt.
- Étape 5
Marinate the tandoori chicken legs
- In the fourth bowl, coat the chicken legs with the tandoori masala, yogurt, ginger garlic paste and lemon juice.
- Étape 6
Bag and flatten for the freezer
- Transfer each marinated protein into a tightly sealed freezer bag.
- Press each bag out as flat as possible so it defrosts quickly the day of or the night before.
- Étape 7
Label and freeze
- Label each bag: ground beef, chicken shawarma, tandoori chicken legs and saffron chicken.
- Freeze flat until needed.
les plus cuisinées d’abord