Power Hour Menu 3

Name: Power Hour Menu 3
Total time: 60 min
Cuisine: Italian
Ingredients: 150 g jumbo oats; 60 g protein powder; 50 g flour; 20 g flaked almonds; 50 g pumpkin seeds; 2 tbsp olive oil; 120 ml water; 500 g frozen summer fruits; 150 g broccoli; 50 g frozen peas; 1 handful fresh basil; 2 cloves garlic cloves; 30 g cottage cheese; 30 g parmesan or nutritional yeast; 2 tbsp extra virgin olive oil; 0 salt; 0 pepper; 200 g pasta; 400 g tin cannellini beans, drained; 150 g cherry tomatoes, quartered; 0 rocket leaves; 2 large chicken breasts; 1 large red bell pepper; 1 large yellow bell pepper; 1 large green bell pepper; 1 large red onion; 1 tbsp smoked paprika; 1 tsp ground cumin; 1 tsp ground coriander; 0.5 tsp cayenne pepper

Serves 1

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Power Hour Menu 3

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Serves 1

Directions

1Preheat 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.
2Pour the frozen berries into an ovenproof dish, top with the crumble, and bake for 25–30 minutes.
3Get the rice on to cook. At the same time, cook the pasta according to packet instructions. Drain both once done.
4Add 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.
5Thinly 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.
6Portion out the rice with the cooked chicken and peppers, adding a handful of black beans and sweetcorn.
7Toss the pasta with the pesto, beans, cherry tomatoes and rocket.

Ingredients

150 g jumbo oats
60 g protein powder
50 g flour
20 g flaked almonds
50 g pumpkin seeds
2 tbsp olive oil
120 ml water
500 g frozen summer fruits
150 g broccoli
50 g frozen peas
1 handful fresh basil
2 cloves garlic cloves
30 g cottage cheese
30 g parmesan or nutritional yeast
2 tbsp extra virgin olive oil
0 salt
0 pepper
200 g pasta
400 g tin cannellini beans, drained
150 g cherry tomatoes, quartered
0 rocket leaves
2 large chicken breasts
1 large red bell pepper
1 large yellow bell pepper
1 large green bell pepper
1 large red onion
1 tbsp smoked paprika
1 tsp ground cumin
1 tsp ground coriander
0.5 tsp cayenne pepper
0.5 tsp garlic granules
0.5 tsp onion granules
1 tsp salt
0.25 tsp pepper
160 g rice
0 black beans
0 sweetcorn
0 coriander
0 Greek yogurt
0 avocado
0 lime

Equipment

ovenovenproof dishfood processorbaking traypotsbowl

Power Hour Menu 3

Power Hour Menu 3

Directions

Ingredients

Equipment

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