What should a nutritionally balanced breakfast or lunch contain? Apart from carbohydrates in the form of rice, it should also have a substantial portion of protein. Quark, protein powder, and egg whites are the perfect sources of protein. The preparation is simple and can be mastered by anyone. The soufflé tastes great both warm and cold, making it convenient to take to work in a lunch box.
Ingredients:
- 250 g lumpy quark
- 200 g jasmine rice
- 200 ml low-fat milk
- 200 ml water
- 200 g soft low-fat quark
- 100 g egg whites
- 30 g vanilla protein powder
- 25 g freeze-dried fruit (e.g., raspberries, strawberries, blueberries, blackcurrants, etc.)
- 10 g agave syrup (plus 5 g for garnish)
- vanilla Flavor Drops to taste
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Method:
Start by cooking the rice with milk and water until it softens, which should take about 15 minutes.
Then, mix the remaining ingredients into the rice, including both quarks, protein powder, freeze-dried fruit, agave syrup, and vanilla Flavor Drops to taste.
Finally, fold in the liquid egg whites. Afterwards, pour the mixture into a cake tin lined with parchment paper and place it in an oven preheated to 180 °C for 45–50 minutes, until the surface turns golden brown.
After taking it out of the oven, allow it to cool for a few minutes. Then, transfer it onto a serving plate and drizzle with agave syrup.
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| Energy | 115 kcal |
| Protein | 10 g |
| Cabrohydrates | 17 g |
| Fat | 0.5 g |
| Fibre | 1 g |
If you enjoy sweet treats and don’t want to miss out on a decent serving of protein, then this recipe is perfect for you.
Don’t hesitate and share your creations with us on social media using the hashtag #gymbeamcom
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