in Recipes

Protein cup rolls

updated

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Ingredients for 1 servings:

  • 10 g wheat bran
  • 15 g protein powder
  • 2 g baking powder
  • 1 m.-sized egg(s)
  • 50 g low-fat curd cheese

Instructions

Working time approx. 5 minutes; Rest time approx. 10 minutes; Cooking/baking time approx. 4 minutes; Total time approx. 19 minutes

easy and quick in the microwave

Combine wheat bran, baking powder, and protein powder in a large mug and mix. Add the quark and egg and mix. Mix with salt and spices and let stand for about 10 minutes. Cover and place in the microwave for 3 minutes at 800 watts. Then remove, turn over, and heat uncovered for about a minute. If the roll doesn’t come out of the mug right away, gently help it loosen with a knife. Place it on a small plate and return it to the microwave uncovered for about 1 minute. You can toast it again and even top it with cheese. It also tastes great cold. The roll weighs about 74 g.

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Written by John Myers

Professional Chef with 29 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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