Plat
What I Eat in a Day: Egg Salad, Beef & Rice Bowl, Baked Feta Pasta
1 h 15Pour 4Nutri-Score C€€
C
1 h 15
1 h 15What I Eat in a Day: Egg Salad, Beef & Rice Bowl, Baked Feta Pasta
ce qu’il vous faut
Ingrédients
espresso (brewed)Boissons60 ml
half and half (for the coffee)Produits laitiers60 ml
eggs (hard boiled)Produits laitiers4 morceaux- Greek yogurt (plain)Produits laitiers100 g
Dijon mustardÉpicerie15 ml
saltÉpices2 g
black pepper (ground)Épices1 g
ground beef (cooked)Viandes250 g- egg (fried)Produits laitiers1 morceau
zucchini (diced and cooked)Fruits et légumes1 morceau
rice (cooked)Céréales200 g
soy sauceÉpicerie20 ml
chili crunch oilÉpicerie20 ml
electrolyte powder (cherry lemonade flavor)Autres1 morceau- waterBoissons500 ml
chia seedsFruits à coque et graines20 g- protein crunch barAutres1 morceau
- feta cheese (block)Produits laitiers200 g
cherry tomatoesFruits et légumes300 g
olive oilÉpicerie30 ml
pasta (dried)Céréales250 g- arugula (fresh)Fruits et légumes50 g
- pumpkin brioche (sliced)Boulangerie2 morceaux
- maple butterÉpicerie20 g
- marshmallow fluffÉpicerie30 g
par portion
Nutrition
620kcal
- Glucides
- 61 g
- Protéines
- 26 g
- Lipides
- 30 g
ce que vous utiliserez
Ustensiles
Casserole
Saladier
Poêle
Plat allant au four
Four
Marmite
pas à pas
Préparation
- Étape 1
Make the coffee
- Pull an espresso into a glass.
- Add the half and half and stir.
- Étape 2
Hard boil the eggs
- Place the eggs in a saucepan and cover with cold water.
- Bring to a boil, then cook until hard boiled.
- Drain and let the eggs chill for a couple of minutes before peeling.
- Étape 3
Make the egg salad
- Separate the yolks from the whites and mash the yolks.
- Stir in the yogurt, Dijon mustard, salt and pepper.
- Chop the whites, fold them in and serve.
- Étape 4
Cook the beef and egg for lunch
- Brown the ground beef in a frying pan.
- Cook the egg in the same pan.
- Warm the zucchini and the cooked rice.
- Étape 5
Assemble the lunch bowl
- Layer the rice, beef, egg and zucchini in a bowl.
- Top with soy sauce and chili crunch oil.
- Étape 6
Mix the hydration drink
- Dissolve the electrolyte powder in the water.
- Stir in the chia seeds and let them soak for 10 to 15 minutes before drinking.
- Étape 7
Bake the feta and tomato pasta
- Place the feta block in a baking dish with the cherry tomatoes and drizzle with olive oil.
- Bake at 200 °C until the tomatoes burst and the feta softens.
- Meanwhile cook the pasta in salted boiling water and drain.
- Étape 8
Finish the pasta
- Mash the baked feta and tomatoes into a creamy sauce.
- Toss with the pasta.
- Serve over a bed of fresh arugula.
- Étape 9
Prepare the dessert
- Slice the pumpkin brioche.
- Top with maple butter and marshmallow fluff.