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Weekly Meal Prep for Athletes: Granola, Strawberry Chia Pudding, Steak Bowls & Lemongrass Chicken Bowls
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Weekly Meal Prep for Athletes: Granola, Strawberry Chia Pudding, Steak Bowls & Lemongrass Chicken Bowls

2 godz. 30 minPorcje: 8Nutri-Score C€€€
od @seattlehanddoc8 importówugotowano 0 razy
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Składniki

8 osób
  • rolled oatsProdukty zbożowe240 g
  • shredded coconut (toasted)Orzechy i nasiona40 g
  • pumpkin seeds (toasted)Orzechy i nasiona45 g
  • chia seedsOrzechy i nasiona30 g
  • pecans (chopped)Orzechy i nasiona55 g
  • maple syrupSpiżarnia120 ml
  • coconut oil (melted)Spiżarnia110 ml
  • dried cranberriesSpiżarnia60 g
  • vanilla extractSpiżarnia5 ml
  • cinnamon (ground)Przyprawy2 g
  • chia seedsOrzechy i nasiona70 g
  • coconut milkNapoje480 ml
  • Greek yogurtNabiał245 g
  • strawberries (puréed)Warzywa i owoce450 g
  • maple syrupSpiżarnia30 ml
  • vanilla extractSpiżarnia5 ml
  • blueberries (fresh, for topping)Warzywa i owoce100 g
  • NY strip steak (brought to room temperature)Mięso800 g
  • sweet potatoes (halved)Warzywa i owoce4 kawałki
  • broccoli (cut into florets)Warzywa i owoce500 g
  • olive oilSpiżarnia60 ml
  • saltPrzyprawy8 g
  • black pepper (ground)Przyprawy3 g
  • garlic powderPrzyprawy5 g
  • maple syrup (for drizzling)Spiżarnia30 ml
  • butterNabiał30 g
  • garlic (cloves, smashed)Warzywa i owoce3 kawałki
  • rosemary (sprigs)Warzywa i owoce2 kawałki
  • tomato (chopped)Warzywa i owoce2 kawałki
  • cucumber (chopped)Warzywa i owoce1 kawałek
  • red onion (chopped)Warzywa i owoce1 kawałek
  • boneless chicken thighsMięso6 kawałki
  • lemongrass (minced)Warzywa i owoce30 g
  • shallot (minced)Warzywa i owoce30 g
  • garlic (cloves, minced)Warzywa i owoce6 kawałki
  • ginger (grated)Warzywa i owoce8 g
  • oyster sauceSpiżarnia45 ml
  • soy sauceSpiżarnia22 ml
  • fish sauceSpiżarnia15 ml
  • honeySpiżarnia22 ml
  • brown sugarSpiżarnia20 g
  • neutral oilSpiżarnia22 ml
  • warm waterInne60 ml
  • sugarSpiżarnia30 g
  • fish sauceSpiżarnia30 ml
  • lime juiceWarzywa i owoce30 ml
  • garlic (cloves, minced)Warzywa i owoce3 kawałki
  • bird's eye chilies (minced)Warzywa i owoce2 kawałki
  • vermicelli noodlesProdukty zbożowe300 g
  • carrots (shredded)Warzywa i owoce2 kawałki
  • cucumber (sliced, pickled)Warzywa i owoce1 kawałek

na porcję

Wartości odżywcze

658kcal

Węglowodany
60 g
Białko
31 g
Tłuszcz
33 g
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Przybory

  • Blacha do pieczenia
  • Miska ×2
  • Patelnia
  • Grill
  • Rondel
  • Piekarnik
  • Płyta kuchenna
  • jars ×4

krok po kroku

Przygotowanie

  1. Make the granola

    • Mix the rolled oats, shredded coconut, pumpkin seeds, chia seeds, chopped pecans, maple syrup, melted coconut oil, vanilla and cinnamon in a bowl.
    • Spread on a baking tray and bake at 165 °C, stirring every 10 min, until golden.
    • Cool completely, then mix in the dried cranberries.
    Krok 1

  2. Make the strawberry chia pudding

    • Purée the strawberries and mix with the chia seeds, coconut milk, Greek yogurt, maple syrup and vanilla.
    • Divide into jars and refrigerate overnight.
    • Top with fresh blueberries before serving.
    Krok 2

  3. Roast the broccoli and sweet potatoes

    • Toss the broccoli with olive oil, salt, pepper and garlic powder and roast at 205 °C until browned.
    • Place the sweet potato halves cut-side down on a tray with olive oil and a drizzle of maple syrup and roast until tender.
    Krok 3

  4. Sear the steaks

    • Season the steaks generously with salt and pepper.
    • Sear in a hot skillet with olive oil, then add butter, garlic and rosemary and baste until cooked to your liking.
    • Rest, then slice.
    Krok 4

  5. Assemble the steak bowls

    • Fill bowls with sweet potato, broccoli and sliced steak.
    • Top with chopped tomato, cucumber and red onion seasoned with salt and pepper.
    Krok 5

  6. Marinate the chicken

    • Mix the minced lemongrass, shallot, garlic, ginger, oyster sauce, soy sauce, fish sauce, honey, brown sugar and neutral oil.
    • Coat the chicken thighs and marinate for at least 1 hour.
    Krok 6

  7. Cook the chicken

    • Grill or sear the chicken 5–6 min per side until caramelized and cooked through.
    • Rest, then slice.
    Krok 7

  8. Make the nuoc cham

    • Mix the warm water, sugar, fish sauce, lime juice, minced garlic and minced chilies until the sugar dissolves.
    Krok 8

  9. Cook the noodles and assemble the bowls

    • Cook the vermicelli noodles according to package directions.
    • Assemble bowls with noodles, chicken, shredded carrots and sliced cucumber.
    • Spoon the nuoc cham over the top.
    Krok 9
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