What I Eat in a Day Pt. 70

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

McGriddle Scramble Bowl

Serves 1.

• 1/4 cup self-rising flour
• 2 tbsp vanilla whey protein powder
• 1/3 cup unsweetened almond milk
• 1 tbsp nonfat Greek yogurt
• 1 tsp granulated stevia
• 1/2 tsp vanilla extract

• 1 large egg
• 2 large egg whites
• 2 slices turkey bacon
• 1 slice American cheese
• 2 tbsp sugar-free maple syrup
• Spray oil

1. In a small bowl, whisk together the self-rising flour, vanilla protein powder, almond milk, Greek yogurt, stevia, and vanilla until smooth. The batter should be thick but pourable, similar to regular pancake batter. This should give you roughly 3/4 cup batter.
2. Lightly coat a nonstick skillet with spray oil and heat over medium-low.
3. Pour in the pancake batter. Let it cook for about 30 to 45 seconds, until it begins setting around the edges.
4. Use a spatula to break and scramble the pancake batter into soft bite-size pieces. Cook for another 1 to 2 minutes, until mostly cooked through.
5. Push the pancake pieces to one side of the pan.
6. Whisk the egg and egg whites, then pour them into the empty side of the skillet. Scramble until almost cooked.
7. Chop the turkey bacon and add it to the skillet. Mix the pancake pieces, eggs, and turkey bacon together and cook until everything is heated through.
8. Transfer to a bowl.
9. Place the American cheese over the hot scramble and let it melt.
10. Drizzle with 2 tablespoons sugar-free maple syrup and serve.

Baked Spicy Crab Sushi Roll

Serves 1.

• 2 rice paper sheets
• 1 nori sheet
• 120g imitation crab
• 3 tbsp plain full-fat Greek yogurt
• 1/4 cup panko breadcrumbs
• 2 tbsp sweet chili sauce
• 1/2 tbsp soy sauce
• 1 tsp Worcestershire sauce
• 1/4 tsp garlic powder
• 2 tbsp green onion
• 1 tsp sriracha
• 1 tsp sesame seeds
• Spray oil

1. Preheat the air fryer to 375°F / 190°C or the oven to 400°F / 205°C.
2. In a bowl, mix the Greek yogurt, sweet chili sauce, soy sauce, Worcestershire sauce, garlic powder, and sriracha.
3. Finely chop the imitation crab and slice the green onion.
4. Stir the imitation crab, green onion, and panko into the sauce mixture until evenly combined.
5. Quickly dip the rice paper sheets in warm water until just pliable.
6. Stack the 2 softened rice paper sheets on a damp cutting board.
7. Place the nori sheet lengthwise over the center of the rice paper.
8. Spoon the crab mixture down the center in a long, compact line.
9. Fold the sides inward and roll tightly into a long log.
10. Coil the log into a spiral and gently tuck the end underneath.
11. Lightly coat with spray oil and sprinkle with the sesame seeds.
12. Air fryer: cook at 375°F / 190°C for 8 to 10 minutes, until crisp and lightly golden.
13. Oven: bake at 400°F / 205°C for 15 to 18 minutes, until crisp and lightly golden.
14. Let rest for 2 to 3 minutes before serving.

Buffalo Chicken Stuffed Butternut Squash

Serves 1.

• 1/2 medium butternut squash, about 350g raw after hollowing
• 110g raw chicken breast
• 1/3 cup nonfat Greek yogurt, about 80g
• 1/3 cup cottage cheese, about 80g
• 1/4 cup buffalo sauce
• 1/2 tsp onion powder
• 1 tbsp green onion
• 30g shredded cheddar cheese
• Pinch black pepper
• Spray oil

1. Preheat the air fryer to 390°F / 200°C or the oven to 400°F / 200°C.
2. Cut the butternut squash in half lengthwise and remove the seeds.
3. Scoop out a little extra flesh from the center to create room for the filling. Aim for about 350g raw squash after hollowing.
4. Lightly coat the cut side with spray oil.
5. Air fryer: cook for 30 to 40 minutes. Oven: bake for 40 to 50 minutes. Cook until the squash is very soft and easily pierced with a fork.
6. While the squash cooks, lightly coat a nonstick skillet with spray oil and cook the chicken over medium heat for about 5 to 7 minutes per side, depending on thickness, until fully cooked.
7. Let the chicken rest briefly, then shred or finely chop.
8. In a bowl, mix the Greek yogurt, cottage cheese, buffalo sauce, onion powder, green onion, black pepper, and chicken until evenly combined.
9. Once the squash is soft, lightly mash some of the flesh inside the cavity with a fork. Scoop out a little more if needed to make room for the filling.
10. Spoon the buffalo chicken mixture into the squash.
11. Sprinkle the cheddar evenly over the top.
12. Air fryer: cook for another 3 to 5 minutes. Oven: bake for another 5 to 8 minutes. Cook just until the filling is hot and the cheese is melted.
13. Serve immediately.