DINNER RECIPES

1. Egg white broccoli nuggets:

  • Ingredients:
    • 150 ml liquid egg white
    • Broccoli florets
    • Wholemeal breadcrumbs
    • Spices of your choice (e.g. garlic powder, paprika)
  • Preparation:
    1. Steam or boil broccoli florets until tender, then chop finely.
    2. Add liquid egg white and mix well.
    3. Form the mixture into nuggets and roll them in wholemeal breadcrumbs and spices.
    4. Bake the nuggets in the oven at 180°C for about 20-25 minutes until golden brown.
  • Nutritional values ​​(approx.): Calories: 180, Protein: 20 g, Fat: 5 g, Carbohydrates: 15 g

2. Egg white and vegetable stir-fry:

  • Ingredients:
    • 150 ml liquid egg white
    • Vegetables of your choice (e.g. peppers, zucchini, tomatoes)
    • Feta cheese (optional)
  • Preparation:
    1. Fry vegetables in a pan.
    2. Add liquid egg whites and stir until set.
    3. Optionally sprinkle with feta cheese.
  • Nutritional values ​​(approx.): Calories: 150, Protein: 20 g, Fat: 5 g, Carbohydrates: 8 g

3. Egg white tuna meatballs:

  • Ingredients:
    • 150 ml liquid egg white
    • Can of tuna in water, drained
    • Onion, finely chopped
    • Spices of your choice (e.g. paprika, parsley)
  • Preparation:
    1. Mix tuna with egg white, onion and spices.
    2. Form small meatballs and fry them in a pan until golden brown.
  • Nutritional values ​​(approx.): Calories: 180, Protein: 25 g, Fat: 2 g, Carbohydrates: 10 g

4. Egg white chicken bowl:

  • Ingredients:
    • 150 ml liquid egg white
    • Grilled chicken
    • Vegetables of your choice (e.g. spinach, cucumber, tomatoes)
    • Quinoa or whole grain rice
  • Preparation:
    1. Cut grilled chicken into pieces.
    2. Fry liquid egg whites in a pan until they have set.
    3. Arrange chicken, vegetables and quinoa or rice in a bowl.
  • Nutritional values ​​(approx.): Calories: 300, Protein: 35 g, Fat: 5 g, Carbohydrates: 25 g

5. Egg white tuna salad:

  • Ingredients:
    • 150 ml liquid egg white
    • Can of tuna in water, drained
    • Vegetables of your choice (e.g. tomatoes, cucumbers, peppers)
    • Mixed leaf salad
    • Balsamic dressing
  • Preparation:
    1. Fry liquid egg whites in a pan until they have set.
    2. Mix tuna, vegetables and lettuce.
    3. Drizzle with balsamic dressing.
  • Nutritional values ​​(approx.): Calories: 220, Protein: 30 g, Fat: 2 g, Carbohydrates: 10 g