What I Eat Pt 71

Three more high-protein favorites to save and make again.

Rice Paper Mini Bagels

Makes 3 mini bagels. Macros for all 3 — per bagel: ~152 cal, ~11g protein, ~9g carbs, ~8g fat.

• 3 rice paper sheets
• 1 large egg, for the egg wash
• 2 large eggs
• 2 large egg whites
• 30g shredded cheddar cheese
• 1 tsp everything bagel seasoning
• Spray oil

1. Scramble the 2 eggs and 2 egg whites in a nonstick skillet over medium-low heat until just cooked. Keep them slightly soft so they don't dry out in the air fryer.
2. Divide the scrambled eggs into 3 equal portions.
3. Beat the remaining 1 egg in a shallow bowl for the egg wash.
4. Working one at a time, dip a rice paper sheet into the egg wash until fully coated and beginning to soften.
5. Lay it flat and place 1/3 of the scrambled eggs across the center.
6. Sprinkle about 10g cheddar cheese over the eggs.
7. Roll tightly into a log, leaving the ends open.
8. Tuck the open ends inward, then bring the two ends of the log together to form a small bagel shape. Press gently so it holds.
9. Repeat with the remaining rice paper, egg mixture, and cheese.
10. Lightly spray the outside with oil and sprinkle the everything bagel seasoning evenly over the 3 bagels.
11. Air fry at 375°F / 190°C for 8 to 10 minutes, until golden and crisp. Start checking around 7 minutes.
12. Let rest for 1 to 2 minutes before serving.

Pepperoni Pizza Wrap

Macros per half.

• 150g mozzarella
• 14 turkey pepperoni

• 2 cups chopped iceberg and romaine
• 10 pieces pastrami, sliced thin
• 1/4 cup chickpeas
• 2 tbsp chopped red onion

• 1/2 tbsp olive oil
• 2 tsp red wine vinegar
• 1 tsp grainy mustard
• 2 tbsp grated parmesan
• Black pepper, salt only if needed after tossing

1. Bake the mozzarella and turkey pepperoni at [TEMP] for [TIME], until golden and crispy at the edges. Let it cool a minute so it holds.
2. Toss the salad ingredients with the dressing.
3. Pile the dressed salad onto the pepperoni bread, roll it tight, and slice.

Crispy Tortellini Caesar Salad

Assuming 1 cup cheese tortellini, light Caesar dressing, nonfat Greek yogurt, and 1 large romaine heart.

• 1 large romaine heart, chopped
• 1 cup store-bought cheese tortellini
• 1 tsp olive oil
• 1/4 tsp garlic salt

• 2 tbsp light Caesar dressing
• 2 tbsp nonfat Greek yogurt

1. Preheat the air fryer to 390°F / 200°C.
2. Cook the tortellini for 2 minutes until just barely soft, then drain very well and let it steam-dry for a minute or two.
3. Toss the tortellini with the olive oil and garlic salt until evenly coated.
4. Air fry for 8 to 10 minutes, shaking the basket halfway through, until the tortellini is golden and crispy around the edges.
5. In a large bowl, mix the light Caesar dressing and Greek yogurt until smooth and creamy.
6. Add the chopped romaine and toss until evenly coated.
7. Add the crispy tortellini on top just before serving so it stays crunchy.