Power Hour Menu 3
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
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