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:
- 700 ml semi-skimmed milk
- 25 g fine spelt flour
- 2 tbsp olive oil
- 2 bay leaves
- a handful of fresh dill
- cane sugar to your taste
- black pepper to your taste
- vinegar to your taste
- salt to your taste
Ingredients for Czech bread dumplings:
- 80 ml semi-skimmed milk
- 60 g unflavoured protein powder
- 60 g fine spelt flour
- 2 egg whites (you can also use approx. 60 ml of liquid egg whites)
- 1 tsp of baking soda
- a pinch of salt
- spray can oil for greasing up the tray
Ingredients for serving:
- 3 eggs
- fresh dill
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Method:
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.
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.
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Nutrition facts | 1 serving (out of three in total) |
|---|---|
| Calories | 433 kcal |
| Protein | 37 g |
| Carbohydrates | 35 g |
| Fats | 15 g |
| Dietary fibre | 5 g |
This protein rich lunch dish will enchant you at the first taste. It also makes for the perfect meal after a workout.
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