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

2 godz. 30 minPorcje: 8Nutri-Score B€€
od @momnutritionist5 importówugotowano 0 razy
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Składniki

8 osób
  • chicken drumsticksMięso1 kg
  • potatoes (cut into wedges)Warzywa i owoce800 g
  • garlic (minced)Warzywa i owoce4 kawałki
  • olive oilSpiżarnia45 ml
  • paprikaPrzyprawy5 g
  • saltPrzyprawy6 g
  • black pepper (ground)Przyprawy2 g
  • ground beefMięso500 g
  • onion (finely grated)Warzywa i owoce1 kawałek
  • parsley (finely chopped)Warzywa i owoce30 g
  • kofta spice mixPrzyprawy6 g
  • tahiniSpiżarnia240 ml
  • lemon juice (freshly squeezed)Warzywa i owoce180 ml
  • garlic (crushed)Warzywa i owoce2 kawałki
  • saltPrzyprawy3 g
  • waterInne60 ml
  • tomatoes (sliced)Warzywa i owoce3 kawałki
  • colored bell peppers (sliced)Warzywa i owoce2 kawałki
  • eggs (room temperature)Nabiał6 kawałki
  • ice (for the ice bath)Inne300 g
  • cottage cheeseNabiał250 g
  • eggsNabiał2 kawałki
  • rolled oats (blended into flour)Produkty zbożowe100 g
  • baking powderSpiżarnia8 g
  • honeySpiżarnia30 ml
  • blueberriesWarzywa i owoce150 g
  • dates (pitted, soaked if needed)Warzywa i owoce220 g
  • almond flourOrzechy i nasiona25 g
  • cacao powderSpiżarnia18 g
  • syrupSpiżarnia20 ml
  • nut butterOrzechy i nasiona25 g
  • salt (generous pinch)Przyprawy2 g

na porcję

Wartości odżywcze

514kcal

Węglowodany
38 g
Białko
26 g
Tłuszcz
29 g
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Przybory

  • Piekarnik
  • Blacha do pieczenia
  • Miska ×3
  • Robot wielofunkcyjny
  • Rondel
  • Forma do muffinek
  • Trzepaczka
  • Łyżka cedzakowa

krok po kroku

Przygotowanie

  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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 7
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