Welcome to Power Hour

• tổng thời gian: 21 minutes

Nguyên liệu

Think quick, high-protein meal prep for people with tastebuds. All makes 3 serves!

Breakfast: Bircher Muesli

150g TTD Jumbo Oats

200g High Protein Natural Yogurt

300ml Sainsbury’s almond milk

2 apples, coarsely grated

1 tbsp chia seeds

35g raisins

30g walnuts, chopped

1 tsp cinnamon

Lunch: Sumac Chicken + Herby Couscous

2 chicken breasts, butterflied

Chicken seasoning: 1/2 tsp each of sumac, thyme, garlic & onion powder

250g Sainsbury’s Giant Couscous

Handful of dill and mint, finely chopped

Juice of half a lemon

200g plum tomatoes, halved

1 small cucumber, quartered

1 small red onion, finely diced

Salad seasoning: 1 tsp each of sumac and oregano

15g feta

Dinner: Soy Glazed Salmon + Rice + Pickled Slaw

3 Scottish Salmon Fillets

1 tbsp Dark Soy Sauce

1 tsp Toasted Sesame Oil

1 tsp honey

1 tsp garlic and ginger paste

Red cabbage, shaved

Carrot, julienned

1/2 tbsp rice vinegar

Handful of edamame beans

How to tackle the hour:

Hướng dẫn

Mix the muesli ingredients in a large bowl and divide into 3 containers.

Get the rice on to boil.

While it cooks, season and pan-fry the chicken for 4 mins per side, or until cooked. Slice and set aside.

Boil the couscous for 6 mins. Drain, then run under cold water to cool. Transfer to a mixing bowl and stir through the dill, mint, lemon juice, salt and pepper.

In another bowl, combine the tomatoes, cucumber and red onion with sumac, oregano, salt and pepper.

BOX: couscous, salad, and chicken, and crumble over feta to finish.

For the salmon, whisk the soy sauce, sesame oil, honey and garlic ginger paste. Pour over the fillets. Air fry (or bake) the salmon for 10-12 mins, until cooked.

Toss the cabbage and carrot with rice vinegar to make the slaw.

BOX: rice, slaw, edamame and salmon.

Store in the fridge for up to 4 days, or freeze. ENJOY! #mealprep #batchcooking