Hoofdgerecht
Healthy Meal Prep: Lemon Chicken Orzo, Traybake Pancakes & Banana Caramel Bites
1 u 15 minVoor 4Nutri-Score B€€
B
1 u 15 min
1 u 15 minHealthy Meal Prep: Lemon Chicken Orzo, Traybake Pancakes & Banana Caramel Bites
wat je nodig hebt
Ingrediënten
chicken breast (diced)Overig500 g
dried oregano (dried)Kruiden en specerijen2 g
paprika (ground)Kruiden en specerijen2 g
garlic (minced)Groente en fruit3 stukken
Dijon mustardVoorraadkast15 ml
lemon (juiced and zested)Groente en fruit1 stuk
cooking creamZuivel150 ml
chicken stockVoorraadkast500 ml
risoni orzo pasta (dry)Granen250 g
spinach (fresh)Groente en fruit100 g
parmesan (grated)Zuivel40 g
olive oilVoorraadkast15 ml
saltKruiden en specerijen3 g- eggs (beaten)Zuivel4 stukken
flourGranen200 g- vanilla protein powderVoorraadkast60 g
- baking powderVoorraadkast10 g
milk (of choice)Zuivel250 ml
butter (melted)Zuivel30 g
maple syrupVoorraadkast60 ml
banana (sliced)Groente en fruit2 stukken- Biscoff or peanut butterVoorraadkast80 g
- protein powder (optional)Voorraadkast30 g
milk or yoghurt (can omit)Zuivel100 ml- chocolate (melted for drizzling)Voorraadkast60 g
- Greek yogurt (to serve)Zuivel100 g
per portie
Voedingswaarden
709kcal
- Koolhydraten
- 80 g
- Eiwitten
- 44 g
- Vetten
- 24 g
stap voor stap
Bereiding
- Stap 1
Cook the lemon chicken orzo
- Heat a little olive oil in a large pan and cook the diced chicken with dried oregano and paprika until golden.
- Add the minced garlic and Dijon mustard and stir for a minute.
- Pour in the risoni, chicken stock, lemon juice and zest, then simmer until the pasta is tender and the liquid is absorbed.
- Stir in the cooking cream, spinach and grated parmesan until the spinach wilts and the sauce is creamy.
- Season with salt and serve.
- Stap 2
Make the traybake pancakes
- Preheat the oven and line a baking tray.
- Whisk the eggs, flour, vanilla protein powder, baking powder, milk and melted butter into a smooth batter.
- Pour the batter into the tray and bake until set and golden.
- Cut into squares and serve with Greek yogurt and maple syrup.
- Stap 3
Make the banana caramel bites
- Slice the banana and place a piece in each mini muffin mould.
- Top with Biscoff or peanut butter and a little protein powder mixed with milk or yoghurt.
- Drizzle with melted chocolate.
- Freeze until firm, then grab one out whenever you want something sweet.
meest gekookt eerst