Power Hour Menu 3

60 mins
Serves 1
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Directions

  1. 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.
  2. 2Preheat 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.
  3. 3Preheat 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.
  4. 4Pour the frozen berries into an ovenproof dish, top with the crumble, and bake for 25–30 minutes.
  5. 5Pour the frozen berries into an ovenproof dish, top with the crumble, and bake for 25–30 minutes.
  6. 6Pour the frozen berries into an ovenproof dish, top with the crumble, and bake for 25–30 minutes.
  7. 7Get the rice on to cook. At the same time, cook the pasta according to packet instructions. Drain both once done.
  8. 8Get the rice on to cook. At the same time, cook the pasta according to packet instructions. Drain both once done.
  9. 9Get the rice on to cook. At the same time, cook the pasta according to packet instructions. Drain both once done.
  10. 10Add 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.
  11. 11Add 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.
  12. 12Add 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.
  13. 13Thinly 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.
  14. 14Thinly 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.
  15. 15Thinly 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.
  16. 16Portion out the rice with the cooked chicken and peppers, adding a handful of black beans and sweetcorn.
  17. 17Portion out the rice with the cooked chicken and peppers, adding a handful of black beans and sweetcorn.
  18. 18Portion out the rice with the cooked chicken and peppers, adding a handful of black beans and sweetcorn.
  19. 19Toss the pasta with the pesto, beans, cherry tomatoes and rocket.
  20. 20Toss the pasta with the pesto, beans, cherry tomatoes and rocket.
  21. 21Toss the pasta with the pesto, beans, cherry tomatoes and rocket.

Ingredients

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

Equipment

ovenovenproof dishfood processorbaking traypotsbowl