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Healthy Meal Prep: Lemon Chicken Orzo, Traybake Pancakes & Banana Caramel Bites
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Healthy Meal Prep: Lemon Chicken Orzo, Traybake Pancakes & Banana Caramel Bites

1 h 15 minServes 4Nutri-Score B€€
from @mirandabrady_3 imports0 cooked
Adapt this recipe

what you need

Ingredients

4 people
  • chicken breast (diced)Other500 g
  • dried oregano (dried)Spices2 g
  • paprika (ground)Spices2 g
  • garlic (minced)Produce3 pieces
  • Dijon mustardPantry15 ml
  • lemon (juiced and zested)Produce1 piece
  • cooking creamDairy150 ml
  • chicken stockPantry500 ml
  • risoni orzo pasta (dry)Grains250 g
  • spinach (fresh)Produce100 g
  • parmesan (grated)Dairy40 g
  • olive oilPantry15 ml
  • saltSpices3 g
  • eggs (beaten)Dairy4 pieces
  • flourGrains200 g
  • vanilla protein powderPantry60 g
  • baking powderPantry10 g
  • milk (of choice)Dairy250 ml
  • butter (melted)Dairy30 g
  • maple syrupPantry60 ml
  • banana (sliced)Produce2 pieces
  • Biscoff or peanut butterPantry80 g
  • protein powder (optional)Pantry30 g
  • milk or yoghurt (can omit)Dairy100 ml
  • chocolate (melted for drizzling)Pantry60 g
  • Greek yogurt (to serve)Dairy100 g

per serving

Nutrition

709kcal

Carbs
80 g
Proteins
44 g
Fat
24 g

step by step

Method

  1. Cook the lemon chicken orzo

    • Heat a little olive oil in a large pan and cook the diced chicken with dried oregano and paprika until golden.
    • Add the minced garlic and Dijon mustard and stir for a minute.
    • Pour in the risoni, chicken stock, lemon juice and zest, then simmer until the pasta is tender and the liquid is absorbed.
    • Stir in the cooking cream, spinach and grated parmesan until the spinach wilts and the sauce is creamy.
    • Season with salt and serve.
    Step 1

  2. Make the traybake pancakes

    • Preheat the oven and line a baking tray.
    • Whisk the eggs, flour, vanilla protein powder, baking powder, milk and melted butter into a smooth batter.
    • Pour the batter into the tray and bake until set and golden.
    • Cut into squares and serve with Greek yogurt and maple syrup.
    Step 2

  3. Make the banana caramel bites

    • Slice the banana and place a piece in each mini muffin mould.
    • Top with Biscoff or peanut butter and a little protein powder mixed with milk or yoghurt.
    • Drizzle with melted chocolate.
    • Freeze until firm, then grab one out whenever you want something sweet.
    Step 3
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