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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 30Pour 8Nutri-Score C€€€
par @seattlehanddoc7 imports0 fois cuisinée
Adapter cette recette

ce qu’il vous faut

Ingrédients

8 personnes
  • rolled oatsCéréales240 g
  • shredded coconut (toasted)Fruits à coque et graines40 g
  • pumpkin seeds (toasted)Fruits à coque et graines45 g
  • chia seedsFruits à coque et graines30 g
  • pecans (chopped)Fruits à coque et graines55 g
  • maple syrupÉpicerie120 ml
  • coconut oil (melted)Épicerie110 ml
  • dried cranberriesÉpicerie60 g
  • vanilla extractÉpicerie5 ml
  • cinnamon (ground)Épices2 g
  • chia seedsFruits à coque et graines70 g
  • coconut milkBoissons480 ml
  • Greek yogurtProduits laitiers245 g
  • strawberries (puréed)Fruits et légumes450 g
  • maple syrupÉpicerie30 ml
  • vanilla extractÉpicerie5 ml
  • blueberries (fresh, for topping)Fruits et légumes100 g
  • NY strip steak (brought to room temperature)Viandes800 g
  • sweet potatoes (halved)Fruits et légumes4 morceaux
  • broccoli (cut into florets)Fruits et légumes500 g
  • olive oilÉpicerie60 ml
  • saltÉpices8 g
  • black pepper (ground)Épices3 g
  • garlic powderÉpices5 g
  • maple syrup (for drizzling)Épicerie30 ml
  • butterProduits laitiers30 g
  • garlic (cloves, smashed)Fruits et légumes3 morceaux
  • rosemary (sprigs)Fruits et légumes2 morceaux
  • tomato (chopped)Fruits et légumes2 morceaux
  • cucumber (chopped)Fruits et légumes1 morceau
  • red onion (chopped)Fruits et légumes1 morceau
  • boneless chicken thighsViandes6 morceaux
  • lemongrass (minced)Fruits et légumes30 g
  • shallot (minced)Fruits et légumes30 g
  • garlic (cloves, minced)Fruits et légumes6 morceaux
  • ginger (grated)Fruits et légumes8 g
  • oyster sauceÉpicerie45 ml
  • soy sauceÉpicerie22 ml
  • fish sauceÉpicerie15 ml
  • honeyÉpicerie22 ml
  • brown sugarÉpicerie20 g
  • neutral oilÉpicerie22 ml
  • warm waterAutres60 ml
  • sugarÉpicerie30 g
  • fish sauceÉpicerie30 ml
  • lime juiceFruits et légumes30 ml
  • garlic (cloves, minced)Fruits et légumes3 morceaux
  • bird's eye chilies (minced)Fruits et légumes2 morceaux
  • vermicelli noodlesCéréales300 g
  • carrots (shredded)Fruits et légumes2 morceaux
  • cucumber (sliced, pickled)Fruits et légumes1 morceau

par portion

Nutrition

658kcal

Glucides
60 g
Protéines
31 g
Lipides
33 g
Adapter les ustensiles

ce que vous utiliserez

Ustensiles

  • Plaque de cuisson
  • Saladier ×2
  • Poêle
  • Gril
  • Casserole
  • Four
  • Plaque de cuisson
  • jars ×4

pas à pas

Préparation

  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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 6

  7. Cook the chicken

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

  8. Make the nuoc cham

    • Mix the warm water, sugar, fish sauce, lime juice, minced garlic and minced chilies until the sugar dissolves.
    Étape 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.
    Étape 9
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