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Healthy Meal Prep: Lemon Chicken Orzo, Traybake Pancakes & Banana Caramel Bites
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Healthy Meal Prep: Lemon Chicken Orzo, Traybake Pancakes & Banana Caramel Bites

1 godz. 15 minPorcje: 4Nutri-Score B€€
od @mirandabrady_3 importyugotowano 0 razy
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Składniki

4 osoby
  • chicken breast (diced)Inne500 g
  • dried oregano (dried)Przyprawy2 g
  • paprika (ground)Przyprawy2 g
  • garlic (minced)Warzywa i owoce3 kawałki
  • Dijon mustardSpiżarnia15 ml
  • lemon (juiced and zested)Warzywa i owoce1 kawałek
  • cooking creamNabiał150 ml
  • chicken stockSpiżarnia500 ml
  • risoni orzo pasta (dry)Produkty zbożowe250 g
  • spinach (fresh)Warzywa i owoce100 g
  • parmesan (grated)Nabiał40 g
  • olive oilSpiżarnia15 ml
  • saltPrzyprawy3 g
  • eggs (beaten)Nabiał4 kawałki
  • flourProdukty zbożowe200 g
  • vanilla protein powderSpiżarnia60 g
  • baking powderSpiżarnia10 g
  • milk (of choice)Nabiał250 ml
  • butter (melted)Nabiał30 g
  • maple syrupSpiżarnia60 ml
  • banana (sliced)Warzywa i owoce2 kawałki
  • Biscoff or peanut butterSpiżarnia80 g
  • protein powder (optional)Spiżarnia30 g
  • milk or yoghurt (can omit)Nabiał100 ml
  • chocolate (melted for drizzling)Spiżarnia60 g
  • Greek yogurt (to serve)Nabiał100 g

na porcję

Wartości odżywcze

709kcal

Węglowodany
80 g
Białko
44 g
Tłuszcz
24 g

krok po kroku

Przygotowanie

  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.
    Krok 1

  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.
    Krok 2

  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.
    Krok 3
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