Power Hour | Menu 3

• tổng thời gian: 1 hour 14 minutes

Nguyên liệu

Easy, balanced and totally delicious. Knockout after knockout!

BREAKFAST: Breakfast Crumble

150g jumbo oats

60g protein powder

50g flour

20g flaked almonds

50g pumpkin seeds

2 tbsp olive oil

120ml water

500g frozen summer fruits

LUNCH: Protein Pesto Pasta Salad

For the pesto:

150g broccoli, cooked

50g frozen peas, cooked

A handful of fresh basil

2 garlic cloves

30g cottage cheese

30g parmesan or 2 tbsp nutritional yeast

2 tbsp extra virgin olive oil

Salt and pepper to taste

For the pasta:

200g pasta

400g tin cannellini beans, drained

150g cherry tomatoes, quartered

Rocket leaves

DINNER: Chicken Fajita Rice Bowl

2 large or 3 small chicken breasts

1 red, 1 yellow and 1 green bell pepper

1 red onion

Spice mix: 1 tbsp smoked paprika, 1 tsp each of ground cumin and ground coriander, 1/2 tsp each of cayenne pep, garlic and onion granules, 1 tsp salt and 1/4 tsp pepper

160g rice (dry weight)

Black beans

Sweetcorn

Coriander

To serve (keep separate): Greek yog, avo and lime

How to tackle the hour:

Hướng dẫn

Start with the crumble. Preheat the oven to 180°C fan. In a bowl, mix the oats, protein powder, flour, almonds, seeds, olive oil and water until a crumble forms. Pour the frozen berries into an ovenproof dish, top with the crumble, and bake for 25–30 minutes. Set a timer and move on!

Get the grains cooking. Get the rice on to cook - mine took around 20 mins. At the same time, cook the pasta according to packet instructions - mine took about 10 mins. Drain both once done.

While those cook, make the pesto. Add the cooked broccoli, peas, basil, garlic, cottage cheese, parmesan (or nutritional yeast), olive oil, salt and pepper to a food processor. Blend for 1–2 minutes until a chunky paste forms.

Next, get the chicken and veg in the oven. Thinly slice the chicken breasts, peppers and onion, then toss them with the spice mix. Spread everything onto a lined baking tray and bake for 15 minutes until the chicken is cooked through and the peppers are soft.

BOX UP: Portion out the rice with the cooked chicken and peppers, adding a handful of black beans and sweetcorn. When serving, top with Greek yoghurt, mashed avo, coriander and lime (I just did it for the video!).

Toss the pasta with the pesto, beans, cherry tomatoes and rocket. Then, BOX UP.

ENJOY! #mealprep #quickrecipes #batchcooking #foodie