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Oven Baked Chicken Schnitzel

Love your Chicken Schnitzels, but don't love the way it sits heavily in your stomach? Try this version, where you get all the flavour, without the oily after-taste!

Ingredients:

10 chicken tenderloins
1 egg plus 1 tablespoon water, beaten
1 cup panko bread crumbs (or almond meal)
2 tablespoons sweet paprika
1 tablespoon garlic powder
Sea salt and pepper, to taste

Method:

Preheat oven to 160 degrees. Line a tray with baking paper and set aside.

Place panko bread crumbs, paprika, garlic and seasoning in a bowl and mix to combine. In a separate bowl beat your egg and water.

Place your chicken tenderloin in the egg mixture and coat both sides. Allow excess egg to drip off and then place tenderloin into panko crumbs and pat lightly until all the chicken is covered.

Place chicken on prepared tray. Once all chicken pieces have been prepared, bake in oven for 15-20 minutes until the chicken is cooked through. Chicken will need to be turned half way through cooking.

Serves 5

Honey Drizzled Banana Toast

Gone are the days of eating jam on toast or Vegemite on toast. Here is a delicious and different way to enjoy your morning toast. You get natural sweetness from the banana and honey plus protein and healthy fats from your nut or seed butter (and the grains in your bread!). Who wouldn't want to start the day like this??

Ingredients:

1 slice seeded wholegrain bread
1 tablespoon peanut butter (or sunflower butter as an alternative for nut free)
½ banana sliced diagonally
1 teaspoon honey

Method:

Toast bread and place on a plate. Spread peanut butter and top with sliced banana. Drizzle with honey.

Serves 1

Honey-Soy Chicken Drumettes

One of my family's favourite Chinese meals is honey-soy Chicken. But from a take-away shop it's filled with processed sugar and high salt content from the soy sauce. But this version below is just as tasty, and so much healthier! It's win-win!

Ingredients:

20 chicken drumettes
½ cup tamari
½ cup raw honey
1 garlic clove, minced

Method:

Combine the tamari, honey and garlic ensuring that it is all mixed well.

Place the drumettes in an oven proof dish and pour over the marinade. Marinade chicken for at least 30 minutes prior to cooking.

Heat oven to 180 degrees. Bake drumettes for 45 minutes, stirring occasionally.

Serves 5

Vanilla Wish Smoothie

Breakfast time is always a huge rush but this meal is so important to how we feel for the rest of the day. That's why smoothies are such fabulous options. This smoothie is a regular favourite with my kids (hubby & I too). All it takes is 5 minutes to gather the ingredients, blend and pour.

Ingredients:

1 can coconut milk
400ml coconut water
2 tablespoons coconut nectar
2 tablespoons raw cacao powder
1 teaspoon vanilla essence
1/3 cup raw cashews (omit for nut free option)

Method:

Place all ingredients together in a high speed blender. Blend until smooth.

Serves 2

Snow White Smoothie

There's something about Snow White which makes you think of beauty. This smoothie is all about beauty, both in it's looks, and it's taste. There's nothing artificial in it, and it won't make you Grumpy.

Ingredients:

1 pear, cored and chopped
2 tablespoons natural coconut yoghurt
2 tablespoons shredded coconut
2 tablespoons hemp seeds
½ teaspoon vanilla powder
1 cup cashew milk
6 ice cubes

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

Fruity Tooty Smoothie

This smoothie will take you to tropical paradise with every mouthful.  Full of real, wholesome fruits and vegetables that will give you lots of nourishment and energy.

Ingredients:

1 cup pineapple, chopped
½ frozen banana, chopped
1 passionfruit pulp
1 tablespoon flaxseeds
¼ cup activated cashews
1 teaspoon cinnamon
1 teaspoon Ashwaganda powder (optional)
¼ avocado
1 handful baby spinach
1 cup coconut water

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

Banana Choc Chip Muffin Smoothie

Your kids are going to love you for this smoothie. They will think it is the absolute best that they can have a 'treat' for breakfast but little do they know that they are actually having an extremely nutritious meal.

Ingredients:

¼ cup oats
1 frozen banana, chopped
1 tablespoon honey
1 tablespoon cacao nibs
1 tablespoon cacao
1 tablespoon almond butter
1 cup cashew milk

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

Herb Crusted Roast Chicken

This will become your 'go to' meal when you are short for time and needing to prepare dinner quickly. It has all the veg and protein you need in the one dish.  The vegetables I have chosen were based around what was in season at this time of the year and therefore most flavoursome, this is obviously an easy thing to adapt to suit what your family enjoys or what you have left in the fridge. 

Ingredients:

1.8kg Roaster chicken
1 tablespoon olive oil
1 garlic clove, crushed
1-2 tablespoons mixed fresh herbs (I like to use rosemary and thyme), finely chopped
pinch salt
1 lemon, halved
1 brown onion, halved

Vegetables:
2 tablespoons olive oil
3 garlic cloves, crushed
2 leeks, white part only sliced
2 fennel bulbs, sliced
3 red onions, sliced
2 bunches Dutch baby carrots, trimmed and scrubbed
salt and pepper to taste

Method:

Preheat oven to 180 degrees.

Slice and prepare all your vegetables and place them at the bottom of a roasting pan. Drizzle the olive oil over the vegetables, add the garlic and season them to taste.

Prepare your chicken by combining the herbs, garlic and olive oil and set aside. Place the lemon and brown onion in the cavity of the chicken and then rub the herb mixture all over the chicken, massaging it in well. Sprinkle a little salt on top.

Place the chicken on top of the vegetables and then bake in the oven for 90 minutes (60 minutes covered, 30 minutes uncovered) until the chicken is cooked through and has a nice brown colour.

Serves 6

Rainbow Smoothie Bowl

There is a lot of talk around "eating the rainbow" and this is because the different colours of the fruits and vegetables have different nutrients and vitamins and therefore eating from all groups will provide you with a range of benefits. As you can see this can be done every easily in the way of a smoothie. This bowl was simply inspired by the bits and pieces I had available at the time.

Ingredients:

1 orange, peeled and chopped
1 cup frozen raspberries
1+1/2 cups baby spinach
¼ avocado
2 tablespoons hemp seeds
2 tablespoons cacao nibs
1 teaspoon cinnamon
1 teaspoon vanilla extract
1 cup cashew milk

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

Citrus Apple Splice Smoothie

This is a great smoothie for those that don't like things too sweet. The lemon and tart green apple provides a really nice balance to the sweetness from the banana. It has your fibre, protein and good fats as well as a big hit of Omega 3's from the flaxseeds.

Ingredients:

¼ cup activated almonds
1 green apple, cored and chopped
½ frozen banana, chopped
½ lemon, peeled
1 handful spinach
1 tablespoon flaxseeds
1 scoop chocolate pea protein powder (optional)
1 teaspoon cinnamon
¼ teaspoon nutmeg
1 cup coconut water

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

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