Danie główne
Ramadan Protein Prep: Four Marinated Proteins for the Freezer
45 minPorcje: 16Nutri-Score C€€
C
45 min
45 minRamadan Protein Prep: Four Marinated Proteins for the Freezer
czego potrzebujesz
Składniki
chicken thigh (cut into kebab-sized cubes)Mięso800 g
onion (grated)Warzywa i owoce2 kawałki
yogurt (plain)Nabiał200 g
saffron (bloomed in a little warm water)Przyprawy500 miligramy
garlic (cloves, minced)Warzywa i owoce4 kawałki
lemon juice (freshly squeezed)Warzywa i owoce30 ml
olive oilSpiżarnia30 ml
saltPrzyprawy8 g
black pepper (ground)Przyprawy3 g
chicken breast (sliced into strips)Mięso800 g
shawarma spice blendPrzyprawy20 g- ground beefMięso800 g
- onion (grated, for the beef)Warzywa i owoce1 kawałek
- garlic (cloves, minced, for the beef)Warzywa i owoce3 kawałki
cumin (ground)Przyprawy5 g
coriander (ground)Przyprawy5 g
paprikaPrzyprawy5 g- chicken legs (scored)Mięso8 kawałki
- tandoori masalaPrzyprawy25 g
- yogurt (plain, for the tandoori)Nabiał200 g
- ginger garlic pasteWarzywa i owoce20 g
- lemon juice (freshly squeezed, for the tandoori)Warzywa i owoce30 ml
na porcję
Wartości odżywcze
222kcal
- Węglowodany
- 4 g
- Białko
- 25 g
- Tłuszcz
- 12 g
czego użyjesz
Przybory
Miska ×4
krok po kroku
Przygotowanie
- Krok 1
Set up the marinade bowls
- Set out four bowls, one for each flavor of protein.
- Krok 2
Marinate the saffron chicken kebabs
- In the first bowl, combine the chicken thigh with the grated onion, yogurt, saffron, garlic, lemon juice, olive oil, salt and black pepper.
- Mix well so every piece is coated.
- Krok 3
Season the chicken shawarma
- In the second bowl, toss the chicken breast strips with the shawarma spice blend until evenly coated.
- Krok 4
Prepare the ground beef
- In the third bowl, mix the ground beef with the grated onion, garlic, cumin, coriander, paprika and salt.
- Krok 5
Marinate the tandoori chicken legs
- In the fourth bowl, coat the chicken legs with the tandoori masala, yogurt, ginger garlic paste and lemon juice.
- Krok 6
Bag and flatten for the freezer
- Transfer each marinated protein into a tightly sealed freezer bag.
- Press each bag out as flat as possible so it defrosts quickly the day of or the night before.
- Krok 7
Label and freeze
- Label each bag: ground beef, chicken shawarma, tandoori chicken legs and saffron chicken.
- Freeze flat until needed.
najczęściej gotowane najpierw