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Ramadan Protein Prep: Four Marinated Proteins for the Freezer
45 minVoor 16Nutri-Score C€€
C
45 min
45 minRamadan Protein Prep: Four Marinated Proteins for the Freezer
wat je nodig hebt
Ingrediënten
chicken thigh (cut into kebab-sized cubes)Vlees800 g
onion (grated)Groente en fruit2 stukken
yogurt (plain)Zuivel200 g
saffron (bloomed in a little warm water)Kruiden en specerijen500 mg
garlic (cloves, minced)Groente en fruit4 stukken
lemon juice (freshly squeezed)Groente en fruit30 ml
olive oilVoorraadkast30 ml
saltKruiden en specerijen8 g
black pepper (ground)Kruiden en specerijen3 g
chicken breast (sliced into strips)Vlees800 g
shawarma spice blendKruiden en specerijen20 g- ground beefVlees800 g
- onion (grated, for the beef)Groente en fruit1 stuk
- garlic (cloves, minced, for the beef)Groente en fruit3 stukken
cumin (ground)Kruiden en specerijen5 g
coriander (ground)Kruiden en specerijen5 g
paprikaKruiden en specerijen5 g- chicken legs (scored)Vlees8 stukken
- tandoori masalaKruiden en specerijen25 g
- yogurt (plain, for the tandoori)Zuivel200 g
- ginger garlic pasteGroente en fruit20 g
- lemon juice (freshly squeezed, for the tandoori)Groente en fruit30 ml
per portie
Voedingswaarden
222kcal
- Koolhydraten
- 4 g
- Eiwitten
- 25 g
- Vetten
- 12 g
wat je gebruikt
Keukengerei
Mengkom ×4
stap voor stap
Bereiding
- Stap 1
Set up the marinade bowls
- Set out four bowls, one for each flavor of protein.
- Stap 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.
- Stap 3
Season the chicken shawarma
- In the second bowl, toss the chicken breast strips with the shawarma spice blend until evenly coated.
- Stap 4
Prepare the ground beef
- In the third bowl, mix the ground beef with the grated onion, garlic, cumin, coriander, paprika and salt.
- Stap 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.
- Stap 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.
- Stap 7
Label and freeze
- Label each bag: ground beef, chicken shawarma, tandoori chicken legs and saffron chicken.
- Freeze flat until needed.
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