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Meal Prep: Raspberry White Chocolate Blended Oats & Greek Chicken Orzo Salad
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Meal Prep: Raspberry White Chocolate Blended Oats & Greek Chicken Orzo Salad

1 godz.Porcje: 3Nutri-Score B€€
od @sohonutrition11 importówugotowano 0 razy
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Składniki

3 osoby
  • oatsProdukty zbożowe120 g
  • white chocolate protein powder (or vanilla protein powder)Inne45 g
  • chia seedsOrzechy i nasiona30 g
  • 0% Greek yoghurt (for the oats)Nabiał240 g
  • unsweetened almond milkNapoje300 ml
  • 0% Greek yoghurt (for the toppings)Nabiał60 g
  • raspberriesWarzywa i owoce90 g
  • peanut butter (for drizzling)Orzechy i nasiona15 g
  • white chocolate (chopped)Spiżarnia30 g
  • chicken breasts (uncooked)Mięso300 g
  • paprikaPrzyprawy5 ml
  • cuminPrzyprawy5 ml
  • chilli powderPrzyprawy5 ml
  • garlic powderPrzyprawy5 ml
  • saltPrzyprawy2 g
  • black pepperPrzyprawy1 g
  • lemon (juiced, half for the marinade and half for the dressing)Warzywa i owoce1 kawałek
  • 0% Greek yoghurt (for the marinade)Nabiał50 g
  • oil spraySpiżarnia5 ml
  • orzo (uncooked)Produkty zbożowe150 g
  • chicken stock cubeSpiżarnia1 kawałek
  • cherry tomatoes (diced, seeds removed)Warzywa i owoce8 kawałki
  • small cucumbers (diced, seeds removed)Warzywa i owoce3 kawałki
  • red onion (small, finely diced)Warzywa i owoce1 kawałek
  • feta cheese (some kept for topping)Nabiał60 g
  • fresh parsley (chopped, for garnish and dressing)Warzywa i owoce10 g
  • olive oilSpiżarnia30 ml
  • apple cider vinegarSpiżarnia15 ml
  • honeySpiżarnia21 g
  • garlic saltPrzyprawy5 ml

na porcję

Wartości odżywcze

869kcal

Węglowodany
86 g
Białko
66 g
Tłuszcz
29 g
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Przybory

  • Blender kielichowy
  • Frytkownica beztłuszczowa
  • Rondel
  • Miska
  • Durszlak
  • Patelnia

krok po kroku

Przygotowanie

  1. Blend the oats

    • Add the oats, protein powder, chia seeds, Greek yoghurt and almond milk to a blender.
    • Blend until completely smooth.
    Krok 1

  2. Fill the jars

    • Pour the blended oats into 3 jars.
    Krok 2

  3. Add toppings and chill

    • Top each jar with Greek yoghurt, raspberries, a drizzle of peanut butter and chopped white chocolate.
    • Store in the fridge overnight, for up to 3 days.
    Krok 3

  4. Marinate the chicken

    • Coat the chicken breasts with paprika, cumin, chilli powder, garlic powder, salt, pepper, lemon juice and Greek yoghurt.
    • Let marinate.
    Krok 4

  5. Cook the chicken

    • Spray with oil and air fry or cook at 180 °C.
    • Let cool, then slice.
    Krok 5

  6. Cook the orzo

    • Boil the orzo with the stock cube.
    • Drain and leave to cool.
    Krok 6

  7. Make the dressing

    • Whisk the olive oil, apple cider vinegar, honey, lemon juice, garlic salt, black pepper and chopped parsley together.
    Krok 7

  8. Assemble the salad

    • Add the tomatoes, cucumber, red onion, most of the feta and the orzo to a bowl.
    • Pour in the dressing and mix well.
    Krok 8

  9. Portion and serve

    • Divide the orzo salad and sliced chicken into 3 portions.
    • Top with the remaining feta and parsley.
    Krok 9
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