What I Eat in a Day Pt. 69

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

Runny Egg Salad Stuffed Bagel

Serves 1.

• 1 bagel, hollowed to 70g
• 4 large eggs
• 2 tbsp plain Greek yogurt
• 1/2 tsp Dijon mustard
• 1 tbsp green onion
• 1/8 tsp garlic salt
• 20g shredded cheddar cheese

1. Bring a pot of water to a boil.
2. Carefully lower all 4 eggs into the boiling water.
3. After 6 minutes, remove 2 eggs and transfer them immediately to cold water.
4. Continue boiling the remaining 2 eggs until they have cooked for 10 minutes total, then transfer them to cold water.
5. Peel all 4 eggs. Keep the 2 soft-boiled eggs whole. Remove and discard the yolks from the 2 fully boiled eggs.
6. Roughly chop the 2 soft-boiled eggs and the 2 cooked egg whites.
7. Add the Greek yogurt, Dijon mustard, green onion, and garlic salt. Gently mix, keeping some texture and allowing the soft yolks to make the mixture creamy.
8. Slice the bagel and hollow out some of the soft bread from the center until the bagel weighs approximately 70g total.
9. Divide the egg salad between the bagel halves.
10. Top evenly with the cheddar cheese.
11. Air fryer: cook at 375°F / 190°C for 3 to 5 minutes, until the cheese is melted and the bagel is lightly toasted.
12. Oven: bake at 400°F / 205°C for 5 to 8 minutes, until the cheese is melted and the bagel is lightly toasted.

Rolled Chicken Taco Spirals

Serves 1.

• 2 tortillas
• 5 oz raw lean ground chicken
• 30g cheddar cheese
• 1/4 cup tomato
• 2 tbsp black olives
• 1/2 cup shredded lettuce
• 2 tbsp plain Greek yogurt
• 1/4 tsp garlic salt
• Spray oil

1. Preheat the oven to 400°F / 205°C or the air fryer to 375°F / 190°C.
2. Lay 1 tortilla flat and press half of the raw ground chicken into a very thin, even layer over the tortilla.
3. Season with 1/8 tsp garlic salt.
4. Place the second tortilla directly on top.
5. Press the remaining chicken into a thin, even layer over the second tortilla and season with the remaining 1/8 tsp garlic salt.
6. Roll the stacked tortillas tightly into a log.
7. Slice the log into approximately 1-inch-thick spirals.
8. Arrange the spirals cut-side up on a parchment-lined baking sheet or in the air fryer basket. Lightly coat with spray oil.
9. Oven: bake for 12 to 15 minutes. Air fryer: cook for 8 to 10 minutes.
10. Once the chicken is cooked through, divide the cheddar over the spirals.
11. Return to the oven or air fryer for another 2 to 3 minutes, until the cheese is melted.
12. Dice the tomato and slice the olives.
13. Top the spirals with the tomato, olives, shredded lettuce, and Greek yogurt.
14. Serve immediately.

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.