Bread Dumplings with creamy Mushroom Sauce
A satisfying, high-protein vegetarian meal designed to fuel muscle growth! Enjoy fluffy whole-grain bread dumplings paired with a rich, creamy mushroom sauce, made light with Greek yogurt. It's comfort food that truly supports your fitness journey.
준비 방법
1
For the dumplings: Dice the whole-grain bread into small cubes. Place them in a large bowl.
2
Finely dice 30g of onion and chop the fresh parsley.
3
In a separate bowl, whisk the eggs with skim milk, a pinch of salt, pepper, and a dash of nutmeg. Pour this mixture over the bread cubes. Add the diced onion and parsley. Gently mix everything together until the bread is moist but not soggy. Let it sit for 5-10 minutes to absorb the liquid.
4
Form the mixture into small, firm dumplings, about 1.5-2 inches in diameter.
5
Bring a large pot of lightly salted water to a gentle simmer. Carefully place the dumplings into the simmering water. Cook for 15-20 minutes, or until they float to the surface and are cooked through. Remove with a slotted spoon and set aside.
6
For the mushroom sauce: While dumplings cook, slice the mushrooms and finely dice the remaining 30g of onion and mince the garlic.
7
Heat olive oil in a pan over medium heat. Add the diced onion and sauté until translucent, about 3-5 minutes. Add the minced garlic and sauté for another minute until fragrant.
8
Add the sliced mushrooms to the pan and cook until they release their liquid and start to brown, about 5-7 minutes.
9
Pour in the vegetable broth and bring to a gentle simmer. Let it cook for 5 minutes, allowing the flavors to meld.
10
Remove the pan from the heat. Stir in the plain non-fat Greek yogurt until the sauce is smooth and creamy. Season with salt, pepper, and dried thyme to taste.
11
Serve the warm bread dumplings immediately with a generous amount of the creamy mushroom sauce.
영양 성분 (per serving)
52
kcal
2g
protein
9g
carbs
1g
fat