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Healthy Sunday Meal Prep: Chicken & Potatoes, Kofta with Tahini, 6-Minute Eggs, Cottage Cheese Muffins & Chocolate Date Balls
Hoofdgerecht

Healthy Sunday Meal Prep: Chicken & Potatoes, Kofta with Tahini, 6-Minute Eggs, Cottage Cheese Muffins & Chocolate Date Balls

2 u 30 minVoor 8Nutri-Score B€€
van @momnutritionist5 imports0 keer gekookt
Recept aanpassen

wat u nodig heeft

Ingrediënten

8 personen
  • chicken drumsticksVlees1 kg
  • potatoes (cut into wedges)Groente en fruit800 g
  • garlic (minced)Groente en fruit4 stukken
  • olive oilVoorraadkast45 ml
  • paprikaKruiden en specerijen5 g
  • saltKruiden en specerijen6 g
  • black pepper (ground)Kruiden en specerijen2 g
  • ground beefVlees500 g
  • onion (finely grated)Groente en fruit1 stuk
  • parsley (finely chopped)Groente en fruit30 g
  • kofta spice mixKruiden en specerijen6 g
  • tahiniVoorraadkast240 ml
  • lemon juice (freshly squeezed)Groente en fruit180 ml
  • garlic (crushed)Groente en fruit2 stukken
  • saltKruiden en specerijen3 g
  • waterOverig60 ml
  • tomatoes (sliced)Groente en fruit3 stukken
  • colored bell peppers (sliced)Groente en fruit2 stukken
  • eggs (room temperature)Zuivel6 stukken
  • ice (for the ice bath)Overig300 g
  • cottage cheeseZuivel250 g
  • eggsZuivel2 stukken
  • rolled oats (blended into flour)Granen100 g
  • baking powderVoorraadkast8 g
  • honeyVoorraadkast30 ml
  • blueberriesGroente en fruit150 g
  • dates (pitted, soaked if needed)Groente en fruit220 g
  • almond flourNoten en zaden25 g
  • cacao powderVoorraadkast18 g
  • syrupVoorraadkast20 ml
  • nut butterNoten en zaden25 g
  • salt (generous pinch)Kruiden en specerijen2 g

per portie

Voedingswaarden

514kcal

Koolhydraten
38 g
Eiwitten
26 g
Vetten
29 g
Keukengerei aanpassen

wat u gebruikt

Keukengerei

  • Oven
  • Bakplaat
  • Mengkom ×3
  • Keukenmachine
  • Steelpan
  • Muffinvorm
  • Garde
  • Schuimspaan

stap voor stap

Bereiding

  1. Roast the chicken and potatoes

    • Preheat the oven to 200 °C.
    • Toss the chicken drumsticks and potato wedges with olive oil, garlic, paprika, salt and pepper on a baking tray.
    • Roast until the chicken is cooked through and the potatoes are golden, about 40 min.
    Stap 1

  2. Make the kofta

    • Mix the ground beef with grated onion, chopped parsley, kofta spices, salt and pepper.
    • Shape into small oblong kofta or patties.
    • Cook in a hot pan or on a tray in the oven until browned and cooked through, about 12 min.
    Stap 2

  3. Whisk the tahini sauce

    • Combine the tahini, lemon juice, crushed garlic and salt in a bowl.
    • Whisk in the water gradually until pourable, adding more water a spoonful at a time if needed.
    • Taste and adjust with more lemon juice or salt.
    Stap 3

  4. Cook the 6-minute eggs

    • Bring enough water to a boil to fully cover the eggs.
    • Gently lower in the eggs and cook 6 min (6 min 30 s if cold), keeping the heat high.
    • Transfer to an ice bath for 3 min, then peel.
    Stap 4

  5. Bake the cottage cheese muffins

    • Preheat the oven to 180 °C and line a muffin pan.
    • Whisk the cottage cheese, eggs, oat flour, baking powder and honey, then fold in the blueberries.
    • Divide into the pan and bake until set and golden, about 22 min.
    Stap 5

  6. Blend the chocolate date balls

    • Blend the dates, almond flour, cacao powder, syrup, nut butter and salt in a food processor until smooth.
    • Roll into small balls.
    • Chill until firm, about 30 min.
    Stap 6

  7. Assemble the meal prep boxes

    • Portion the chicken and potatoes, kofta with sliced tomatoes and peppers, eggs, muffins and date balls into containers.
    • Store in the fridge.
    Stap 7
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