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Weekly Meal Prep for Athletes: Granola, Strawberry Chia Pudding, Steak Bowls & Lemongrass Chicken Bowls
Hoofdgerecht

Weekly Meal Prep for Athletes: Granola, Strawberry Chia Pudding, Steak Bowls & Lemongrass Chicken Bowls

2 u 30 minVoor 8Nutri-Score C€€€
Recept aanpassen

wat je nodig hebt

Ingrediënten

8 personen
  • rolled oatsGranen240 g
  • shredded coconut (toasted)Noten en zaden40 g
  • pumpkin seeds (toasted)Noten en zaden45 g
  • chia seedsNoten en zaden30 g
  • pecans (chopped)Noten en zaden55 g
  • maple syrupVoorraadkast120 ml
  • coconut oil (melted)Voorraadkast110 ml
  • dried cranberriesVoorraadkast60 g
  • vanilla extractVoorraadkast5 ml
  • cinnamon (ground)Kruiden en specerijen2 g
  • chia seedsNoten en zaden70 g
  • coconut milkDranken480 ml
  • Greek yogurtZuivel245 g
  • strawberries (puréed)Groente en fruit450 g
  • maple syrupVoorraadkast30 ml
  • vanilla extractVoorraadkast5 ml
  • blueberries (fresh, for topping)Groente en fruit100 g
  • NY strip steak (brought to room temperature)Vlees800 g
  • sweet potatoes (halved)Groente en fruit4 stukken
  • broccoli (cut into florets)Groente en fruit500 g
  • olive oilVoorraadkast60 ml
  • saltKruiden en specerijen8 g
  • black pepper (ground)Kruiden en specerijen3 g
  • garlic powderKruiden en specerijen5 g
  • maple syrup (for drizzling)Voorraadkast30 ml
  • butterZuivel30 g
  • garlic (cloves, smashed)Groente en fruit3 stukken
  • rosemary (sprigs)Groente en fruit2 stukken
  • tomato (chopped)Groente en fruit2 stukken
  • cucumber (chopped)Groente en fruit1 stuk
  • red onion (chopped)Groente en fruit1 stuk
  • boneless chicken thighsVlees6 stukken
  • lemongrass (minced)Groente en fruit30 g
  • shallot (minced)Groente en fruit30 g
  • garlic (cloves, minced)Groente en fruit6 stukken
  • ginger (grated)Groente en fruit8 g
  • oyster sauceVoorraadkast45 ml
  • soy sauceVoorraadkast22 ml
  • fish sauceVoorraadkast15 ml
  • honeyVoorraadkast22 ml
  • brown sugarVoorraadkast20 g
  • neutral oilVoorraadkast22 ml
  • warm waterOverig60 ml
  • sugarVoorraadkast30 g
  • fish sauceVoorraadkast30 ml
  • lime juiceGroente en fruit30 ml
  • garlic (cloves, minced)Groente en fruit3 stukken
  • bird's eye chilies (minced)Groente en fruit2 stukken
  • vermicelli noodlesGranen300 g
  • carrots (shredded)Groente en fruit2 stukken
  • cucumber (sliced, pickled)Groente en fruit1 stuk

per portie

Voedingswaarden

658kcal

Koolhydraten
60 g
Eiwitten
31 g
Vetten
33 g
Keukengerei aanpassen

wat je gebruikt

Keukengerei

  • Bakplaat
  • Mengkom ×2
  • Koekenpan
  • Grill
  • Steelpan
  • Oven
  • Kookplaat
  • jars ×4

stap voor stap

Bereiding

  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.
    Stap 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.
    Stap 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.
    Stap 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.
    Stap 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.
    Stap 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.
    Stap 6
  7. Cook the chicken

    • Grill or sear the chicken 5–6 min per side until caramelized and cooked through.
    • Rest, then slice.
    Stap 7
  8. Make the nuoc cham

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