Fitness recipe: Dill Sauce with Protein Czech Bread Dumplings

Fitness recipe: Dill Sauce with Protein Czech Bread Dumplings

Today’s recipe is perfect for everyone who loves a good sauce. This one’s absolutely delightful, despite being really easy to make. And you’re sure to appreciate protein-rich Czech bread dumplings that will be ready out of a microwave oven in just under three minutes. Simply add a hard-boiled egg and enjoy a delicious and nutritionally balanced lunch.

Ingredients for the sauce:

Ingredients for Czech bread dumplings:

Ingredients for serving:

  • 3 eggs
  • fresh dill
Dill sauce with protein Czech bread dumplings

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We’ll start by preparing the sauce. Make a roux on hot oil using the flour, add the milk and mix everything together with a whisk so that there are no lumps in the sauce. Add bay leaves, salt, cane sugar to your taste, and cook the sauce for 10 minutes. Season with black pepper and vinegar at the end, take out the bay leaves, take the pan off the stove and add some chopped dill.

Dill sauce with protein Czech bread dumplings - the sauce

Then we’ll get to preparing the protein Czech bread dumplings. Mix protein powder with the flour, baking soda, and a little bit of salt. Put the egg whites into a bowl together with a pinch of salt and beat until stiff. Then gradually mix milk and egg whites in with the dry ingredients. Divide the resulting dough into two cups coated with spray oil on the inside, and place them into a microwave for about two to three minutes at 900 W. Tap the bread dumplings out of the cups and let them cool off slightly. Slice them up and divide them up into three portions that can be served with the sauce. Don’t forget to serve each plate with a hard boiled egg (place eggs into boiling water for about 14 minutes) and some fresh dill. 

Dill sauce with protein Czech bread dumplings

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Nutrition facts

1 serving (out of three in total)

Calories433 kcal
Protein37 g
Carbohydrates35 g
Fats15 g
Dietary fibre5 g

This protein rich lunch dish will enchant you at the first taste. It also makes for the perfect meal after a workout.

Don’t hesitate and share your kitchen creations with us on social media, tagging us using the hashtag #gymbeamcom.

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