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Protein pack homemade office meals

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Protein pack homemade office meals


Pack ’em up and bring all the homemade goodness to office with Wyatt Tan’s protein pack homemade office meals. Nicely served and packed into these lovely Corelle Snapware casseroles makes cooking and plating a breeze. Coming into our Share Food kitchen was Wyatt Tan with his assortment of healthy dishes that we couldn’t wait to share with everyone.

 

Berry Smoothie bowl – For Breakfast


Roasted Stuffed Chicken thigh with chestnut and mushroom – For Lunch


Cashew Truffles with Vanilla Whey Coconut Layer – For Tea time


These recipes are perfect for the on-the-go individual and especially those who are look to pack a punch in their food. And we mean that literally with extra expertise going into refining the dishes that would assist all those who is quite that fitspo!

Now here is the compilation of all those amazing recipes!


Breakfast

Berry Smoothie bowl

Ingredients

  • 1 banana (1香蕉)
  • 100g strawberry (100克草莓)
  • 60g blueberry (60克蓝莓)
  • 1 cup Greek yogurt (1杯希腊酸奶)
  • 1 serving of Vanilla Whey (1份香草蛋白质粉)

 

For Garnishing, as desire

  • Muesli (穆兹利)
  • Roasted Almonds (烤杏仁)
  • Strawberry, halved (草莓,切半)

 

How to prepare?

Step 1: Freeze the fruits overnight (将水果隔夜冻结)

  • Remove the skin of the banana, cut into large chunks. (去掉香蕉皮,将香蕉切成大块。)
  • Remove the leaves from the strawberries. (将草莓的叶子去掉。)
  • Place banana, strawberries and blue berries into a container, freeze it overnight. (将香蕉,草莓和蓝莓放入盒子里,隔夜冻结。)

 

Step 2: Blend them into smoothie, pack and bring it to office (将它们打成奶昔,并带到办公室去)

  • In a blender, add in the frozen fruits and yoghurt. Blend till smooth. Add in vanilla whey and mix it again. (在搅拌机中,加入冷冻水果和酸奶。均匀混合。倒入香草蛋白质粉再混匀。)
  • Transfer the smoothie into a Snapware container. (将奶昔倒入Snapware的盒子里。)

 

Step 3: Ready to eat in office (准备在办公室里享用)

  • Add the garnishes onto your smoothie bowl and enjoy this energizing breakfast smoothie! (将麦和水果放入奶昔里, 并能享用这个营养丰富的早餐!)

 


Lunch

Roasted Stuffed Chicken thigh with chestnut and mushroom

Cook this dish the night before bringing to office and store it in the chiller for maximum 2 days.

To eat, simply reheat it in the microwave and you can enjoy your lunch without having to wait and squeeze with the lunch crowd!

 

Ingredients

  • 1 chicken thigh (1大鸡腿)
  • 70g of roasted chestnut (70克烤栗子)
  • 3 fresh water chestnut (3新鲜栗子)
  • 16g shiitake mushroom (16克香菇)
  • 1 bunch of coriander (1串芫茜)
  • 1 tsp light soy sauce (1茶匙酱青)
  • 1/2 tbsp sesame oil (1/2汤匙麻油)
  • 1/2 tbsp white pepper (1/2汤匙白胡椒粉)

Roasted Vegetables (烤蔬菜)

  • ½ Carrots (1/2 胡萝卜)
  • ½ Red Capsicums (½红辣)
  • ½ Yellow capsicums (½黄辣)
  • ½ broccoli (½西兰花)
  • ½ tsp salt (½茶匙盐)
  • ½ tsp pepper (½茶匙胡椒粉)
  • Olive oil (橄榄油)

 

Directions

Step 1: Prepare the chicken thigh(准备鸡腿)

  • Deboned the chicken carefully using a scissors. Trim off some meat to create space for the filling. (用剪刀将鸡肉与骨头分开。把一些肉剪出来,创造一些空间包馅料。)
  • Keep the meat aside. (将剪出来的肉,放一边。)

Step 2: Prepare the filling & stuff the chicken thigh (准备馅料和包鸡肉腿)

  • Toast the roasted chestnut in a frying pan and breaking them into smaller chunks. Set aside. (将烤栗子放入煎锅里,将它压碎。熄火,搁放一边。)
  • Using a food processor, chop up fresh water chestnut, chinese parsley, mushroom, chicken meat and seasonings. Transfer into a mixing bowl. (将新鲜的栗子,芫茜,蘑菇,鸡肉和调味料, 倒入食品加工机里。混合均匀。把馅料倒入碗里。
  • Add the toasted roasted chestnut into the mixing bowl and mix the filling together. (把烤好的栗子倒入碗里,与馅料一起混合。)
  • Wrap the filling in the chicken thigh and keep them together with the kitchen string. Season with salt and pepper. Transfer to the Snapware container. (把馅料包在鸡腿里,用线绑起来。在鸡腿抹上盐和胡椒粉,放入Snapware 盒子里。

Step 4: Prepare roast vegetables and bake it with the chicken thigh (准备蔬菜,并用鸡腿一起烤)

  • Preheat oven at 190 degree celsius. (预热烤箱在190摄氏度。)
  • Line the baking sheet with baking paper, lay vegetables. Toss the vegetables with salt, pepper and olive oil. (放一层烘烤纸在烤盘上。用盐,胡椒粉和橄榄油与蔬菜一起混合。)
  • Place the Snapware containing chicken thigh onto the baking sheet, send both into the oven and bake for 30 mins. (将鸡腿放在烤盘上,送入烤箱中烘烤30分钟。)

Step 5: Remove from oven and keep in the refrigerator (从烤箱中取出并放在冰箱里隔夜)

  • Once it’s fully baked, remove from oven. Let cool. Transfer the vegetables onto the side of the chicken, store it in the refrigerator. (一旦烤熟后,从烤箱中取出,让它冷却。把烤蔬菜放入盒子里,放入冰箱。)

 

Tea time

Cashew Truffles with Vanilla Whey Coconut Layer

Prepare the night before and store it in the chiller. Have this little sweet treat during tea time and be charge for your evening gym session!

Ingredients

  • 1 ½ servings of Vanilla whey (1 ½ 份香草蛋白质粉)
  • 1/2 cup of desiccated coconut (1/2杯干椰子)
  • 50g cashew nuts, soaked (50克腰果,浸泡)
  • 1 pitted date (1个甜红枣)
  • 18g Cacao powder (18克可可粉)

 

Cooking Direction

Step 1:  Prepare the protein whey coconut (准备椰子香草蛋白质)

  • In a bowl, mix vanilla whey and dissected coconut together. Add in 2 tbsp water to form a dough texture.  Lay it in the smallest snapware container, transfer into the refrigerator and chill it for minimal 3 hrs. (在一个碗中,将香草蛋白质粉和干椰子混合在一起。加入2汤匙水,形成面团。将它放在最小的盒子里,放入冰箱并冷却3小时。)

 

Step 2: Prepare the Cashew Truffles (准备腰果巧克力)

  • In a blender, add in soaked cashew nuts, pitted dates and cacao powder. Blend well. (在搅拌机中加入腰果,枣子和可可粉。搅拌均匀。)
  • Lay the truffles on the whey coconut layer. (巧克力放在椰子层上。)

Step 3: Complete with sieving cacao powder on top. Store it in the chiller overnight.  (撒上一层可可粉,放入在冷水机隔夜。)

 


Recipes adapted from Wyatt Tan @River Valley

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