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High Protein Day: Breakfast Wrap, Miso Barramundi Dumplings, Cauliflower Waffle & Yoghurt Bark
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High Protein Day: Breakfast Wrap, Miso Barramundi Dumplings, Cauliflower Waffle & Yoghurt Bark

1 godz. 15 minPorcje: 4Nutri-Score B€€€
od @recipesbyvictoria25 importówugotowano 0 razy
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Składniki

4 osoby
  • quinoa and chia seed wrap (ready to fold)Piekarnia1 kawałek
  • cottage cheese (spread over the wrap)Nabiał80 g
  • rocket (washed)Warzywa i owoce20 g
  • egg (cooked)Nabiał1 kawałek
  • prosciutto (thinly sliced)Inne30 g
  • chili honey (drizzled)Spiżarnia15 ml
  • protein yoghurt (spread on a lined tray)Nabiał300 g
  • raspberries (scattered over the yoghurt)Warzywa i owoce100 g
  • barramundi fillet (marinated in miso)Inne300 g
  • miso paste (for the marinade)Spiżarnia30 g
  • leftover vegetables (chopped)Warzywa i owoce200 g
  • rice paper sheets (for wrapping the dumplings)Spiżarnia8 kawałki
  • cauliflower rice (for the waffle batter)Warzywa i owoce300 g
  • egg (beaten into the cauliflower rice)Nabiał2 kawałki
  • chicken (cooked for the butter chicken)Inne250 g
  • butter (for the sauce and topping)Nabiał20 g
  • parsley (chopped)Warzywa i owoce10 g
  • lemon (juiced and zested)Warzywa i owoce1 kawałek
  • olive oil (for cooking)Spiżarnia15 ml
  • salt (to season)Przyprawy3 g

na porcję

Wartości odżywcze

389kcal

Węglowodany
30 g
Białko
36 g
Tłuszcz
14 g

krok po kroku

Przygotowanie

  1. Make the breakfast wrap

    • Lay the quinoa and chia seed wrap flat and spread cottage cheese over it.
    • Add the rocket, cooked egg and prosciutto.
    • Drizzle with chili honey, fold the wrap and serve.
    Krok 1

  2. Prep the raspberry yoghurt bark

    • Spread the protein yoghurt evenly on a lined tray.
    • Scatter the raspberries over the top.
    • Freeze until set to have later as dessert.
    Krok 2

  3. Marinate the barramundi

    • Coat the barramundi fillet with miso paste.
    • Leave to marinate so the flavour soaks in.
    Krok 3

  4. Make the crispy rice paper dumplings

    • Chop up the leftover vegetables.
    • Soften the vegetables in a pan with a little olive oil.
    • Wrap the vegetables and barramundi in the rice paper sheets.
    • Pan-fry the dumplings until crispy.
    Krok 4

  5. Cook the cauliflower rice waffle

    • Mix the cauliflower rice with the beaten eggs and season with salt.
    • Spoon the mixture into a preheated waffle maker.
    • Cook until golden and firm.
    Krok 5

  6. Top the waffle with butter chicken

    • Cook the chicken with butter to make a quick butter chicken.
    • Place the chicken over the cauliflower waffle.
    • Finish with chopped parsley and lemon juice.
    Krok 6

  7. Serve the yoghurt bark

    • Break the frozen yoghurt bark into pieces.
    • Serve half as dessert.
    Krok 7
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