[{"data":1,"prerenderedAt":782},["ShallowReactive",2],{"navigation":3,"mealprep-recipes":310},[4],{"title":5,"path":6,"stem":7,"children":8,"page":309},"Rezepte","/rezepte","rezepte",[9,13,17,21,25,29,33,37,41,45,49,53,57,61,65,69,73,77,81,85,89,93,97,101,105,109,113,117,121,125,129,133,137,141,145,149,153,157,161,165,169,173,177,181,185,189,193,197,201,205,209,213,217,221,225,229,233,237,241,245,249,253,257,261,265,269,273,277,281,285,289,293,297,301,305],{"title":10,"path":11,"stem":12},"Gesunde Süßkartoffel-Pancakes","/rezepte/2-ingredient-sweet-potato-pancakes","rezepte/2-ingredient-sweet-potato-pancakes",{"title":14,"path":15,"stem":16},"Bang Bang Chicken Rice Bowls","/rezepte/bang-bang-chicken-rice-bowls","rezepte/bang-bang-chicken-rice-bowls",{"title":18,"path":19,"stem":20},"High Protein Big Mac Tacos","/rezepte/big-mac-tacos","rezepte/big-mac-tacos",{"title":22,"path":23,"stem":24},"Biscoff Cheesecake Hack","/rezepte/biscoff-cheesecake","rezepte/biscoff-cheesecake",{"title":26,"path":27,"stem":28},"High Protein Buffalo Chicken Hotpockets","/rezepte/buffalo-chicken-hotpockets","rezepte/buffalo-chicken-hotpockets",{"title":30,"path":31,"stem":32},"Karamellisierte Zwiebel-Hähnchen-Pasta","/rezepte/caramelized-onion-chicken-pasta","rezepte/caramelized-onion-chicken-pasta",{"title":34,"path":35,"stem":36},"High Protein Caramelized Onion Creamy Chicken","/rezepte/caramelized-onion-creamy-chicken","rezepte/caramelized-onion-creamy-chicken",{"title":38,"path":39,"stem":40},"Käsiges BBQ-Hähnchen mit Kartoffeln","/rezepte/cheesy-bbq-chicken-potatoes","rezepte/cheesy-bbq-chicken-potatoes",{"title":42,"path":43,"stem":44},"Käse-Ei-Rindfleisch-fruehstuecksrollen","/rezepte/cheesy-egg-beef-breakfast-rolls","rezepte/cheesy-egg-beef-breakfast-rolls",{"title":46,"path":47,"stem":48},"High Protein Chicken Pad Kra Pao","/rezepte/chicken-pad-kra-pao","rezepte/chicken-pad-kra-pao",{"title":50,"path":51,"stem":52},"High Protein Chicken Pad Thai","/rezepte/chicken-pad-thai","rezepte/chicken-pad-thai",{"title":54,"path":55,"stem":56},"Chinesische Eierflockensuppe","/rezepte/chinese-egg-drop-soup","rezepte/chinese-egg-drop-soup",{"title":58,"path":59,"stem":60},"Schokoladen-Protein-Fluff","/rezepte/chocolate-protein-fluff","rezepte/chocolate-protein-fluff",{"title":62,"path":63,"stem":64},"Cremiges Knoblauch-Alfredo-Steak mit Kartoffelpüree","/rezepte/creamy-garlic-alfredo-steak-mash","rezepte/creamy-garlic-alfredo-steak-mash",{"title":66,"path":67,"stem":68},"Cremiges Knoblauch-Kräuter-Cajun-Hähnchen","/rezepte/creamy-garlic-herb-cajun-chicken","rezepte/creamy-garlic-herb-cajun-chicken",{"title":70,"path":71,"stem":72},"Knusprige High Protein Käse-Rindfleisch-Tacos","/rezepte/crispy-cheesy-beef-tacos","rezepte/crispy-cheesy-beef-tacos",{"title":74,"path":75,"stem":76},"High Protein Crispy Chicken Arayes","/rezepte/crispy-chicken-arayes","rezepte/crispy-chicken-arayes",{"title":78,"path":79,"stem":80},"Knuspriger Knoblauch-Hähnchen Fried Rice","/rezepte/crispy-garlic-chicken-fried-rice","rezepte/crispy-garlic-chicken-fried-rice",{"title":82,"path":83,"stem":84},"Knuspriges Honig-Butter-Knoblauch-Hähnchen mit Reis","/rezepte/crispy-honey-butter-garlic-chicken","rezepte/crispy-honey-butter-garlic-chicken",{"title":86,"path":87,"stem":88},"Knuspriges Honig-Knoblauch-Hähnchen mit gebratenem Reis","/rezepte/crispy-honey-garlic-chicken-fried-rice","rezepte/crispy-honey-garlic-chicken-fried-rice",{"title":90,"path":91,"stem":92},"High Protein Knusprige Libanesische Rindfleisch-Wraps","/rezepte/crispy-lebanese-beef-wraps","rezepte/crispy-lebanese-beef-wraps",{"title":94,"path":95,"stem":96},"High Protein Crispy Tandoori Chicken & Chips","/rezepte/crispy-tandoori-chicken-chips-with-creamy-coleslaw","rezepte/crispy-tandoori-chicken-chips-with-creamy-coleslaw",{"title":98,"path":99,"stem":100},"High-Protein Beeren-Gelee Dessert Bowl","/rezepte/fat-loss-dessert-high-volume-dessert","rezepte/fat-loss-dessert-high-volume-dessert",{"title":102,"path":103,"stem":104},"Fluffy Protein Pancakes","/rezepte/fluffy-protein-pancakes","rezepte/fluffy-protein-pancakes",{"title":106,"path":107,"stem":108},"Knusprige Knoblauch-Parmesan-Hähnchen-Wraps","/rezepte/garlic-parmesan-chicken-wraps","rezepte/garlic-parmesan-chicken-wraps",{"title":110,"path":111,"stem":112},"Gnocchi Pfanne","/rezepte/gnocchi-pfanne","rezepte/gnocchi-pfanne",{"title":114,"path":115,"stem":116},"High Protein Rindfleisch-Brokkoli-Gebratener Reis","/rezepte/high-protein-beef-broccoli-fried-rice","rezepte/high-protein-beef-broccoli-fried-rice",{"title":118,"path":119,"stem":120},"High Protein Biscoff Cheesecake","/rezepte/high-protein-biscoff-cheesecake","rezepte/high-protein-biscoff-cheesecake",{"title":122,"path":123,"stem":124},"High Protein Blueberry Cheesecake","/rezepte/high-protein-blueberry-cheesecake","rezepte/high-protein-blueberry-cheesecake",{"title":126,"path":127,"stem":128},"High Protein fruehstuecks-Bagels","/rezepte/high-protein-breakfast-bagels","rezepte/high-protein-breakfast-bagels",{"title":130,"path":131,"stem":132},"High Protein fruehstuecks-Crunchwraps","/rezepte/high-protein-breakfast-crunchwraps","rezepte/high-protein-breakfast-crunchwraps",{"title":134,"path":135,"stem":136},"High Protein Butter Chicken Burritos","/rezepte/high-protein-butter-chicken-burritos","rezepte/high-protein-butter-chicken-burritos",{"title":138,"path":139,"stem":140},"High Protein Caramelised Onion Pasta","/rezepte/high-protein-caramelised-onion-pasta","rezepte/high-protein-caramelised-onion-pasta",{"title":142,"path":143,"stem":144},"High Protein Cheesy Chicken Fajita Wraps","/rezepte/high-protein-cheesy-chicken-fajita-wraps","rezepte/high-protein-cheesy-chicken-fajita-wraps",{"title":146,"path":147,"stem":148},"High Protein Cheesy Chicken Steaks mit Airfryer Fries","/rezepte/high-protein-cheesy-chicken-steaks","rezepte/high-protein-cheesy-chicken-steaks",{"title":150,"path":151,"stem":152},"High Protein Cheesy Taco Chicken & Rice","/rezepte/high-protein-cheesy-taco-chicken-rice","rezepte/high-protein-cheesy-taco-chicken-rice",{"title":154,"path":155,"stem":156},"High Protein Chicken Bacon Ranch Hot Pockets","/rezepte/high-protein-chicken-bacon-ranch-hot-pockets","rezepte/high-protein-chicken-bacon-ranch-hot-pockets",{"title":158,"path":159,"stem":160},"High Protein Chicken Caesar Crunch Wrap","/rezepte/high-protein-chicken-caesar-crunch-wrap","rezepte/high-protein-chicken-caesar-crunch-wrap",{"title":162,"path":163,"stem":164},"High Protein Chicken Jalapeño Grilled Cheese","/rezepte/high-protein-chicken-jalape-o-grilled-cheese","rezepte/high-protein-chicken-jalape-o-grilled-cheese",{"title":166,"path":167,"stem":168},"High Protein Chicken Shawarma Rice Bowls","/rezepte/high-protein-chicken-shawarma-rice-bowls","rezepte/high-protein-chicken-shawarma-rice-bowls",{"title":170,"path":171,"stem":172},"High Protein Chicken Tenders & Pommes","/rezepte/high-protein-chicken-tenders-fries-meal","rezepte/high-protein-chicken-tenders-fries-meal",{"title":174,"path":175,"stem":176},"High Protein Schoko-Kuchenbällchen","/rezepte/high-protein-chocolate-cake-balls","rezepte/high-protein-chocolate-cake-balls",{"title":178,"path":179,"stem":180},"High Protein Cremige Hähnchen-Hackbällchen Pasta","/rezepte/high-protein-creamy-chicken-meatball-pasta","rezepte/high-protein-creamy-chicken-meatball-pasta",{"title":182,"path":183,"stem":184},"High Protein Cremiges Knusper-Hähnchen Orzo","/rezepte/high-protein-creamy-crispy-chicken-orzo","rezepte/high-protein-creamy-crispy-chicken-orzo",{"title":186,"path":187,"stem":188},"High Protein Cremiges Knoblauch-Hähnchen mit Kartoffeln","/rezepte/high-protein-creamy-garlic-chicken-potatoes","rezepte/high-protein-creamy-garlic-chicken-potatoes",{"title":190,"path":191,"stem":192},"High Protein Cremiges Knoblauch-Parmesan-Hähnchen mit Reis","/rezepte/high-protein-creamy-garlic-parm-chicken-rice","rezepte/high-protein-creamy-garlic-parm-chicken-rice",{"title":194,"path":195,"stem":196},"High Protein Crunchwrap Supreme","/rezepte/high-protein-crunchwrap-supreme","rezepte/high-protein-crunchwrap-supreme",{"title":198,"path":199,"stem":200},"High Protein Garlic Parmesan Steak Alfredo Pasta","/rezepte/high-protein-garlic-parmesan-steak-alfredo-pasta","rezepte/high-protein-garlic-parmesan-steak-alfredo-pasta",{"title":202,"path":203,"stem":204},"High Protein Grilled Cheese Burritos","/rezepte/high-protein-grilled-cheese-burritos","rezepte/high-protein-grilled-cheese-burritos",{"title":206,"path":207,"stem":208},"High Protein Grilled Cheese Pizza Burritos","/rezepte/high-protein-grilled-cheese-pizza-burritos","rezepte/high-protein-grilled-cheese-pizza-burritos",{"title":210,"path":211,"stem":212},"High Protein Gegrilltes Hähnchen Alfredo Pasta","/rezepte/high-protein-grilled-chicken-alfredo-pasta","rezepte/high-protein-grilled-chicken-alfredo-pasta",{"title":214,"path":215,"stem":216},"High Protein Honey BBQ Beef Sliders","/rezepte/high-protein-honey-bbq-beef-sliders","rezepte/high-protein-honey-bbq-beef-sliders",{"title":218,"path":219,"stem":220},"High Protein Honey BBQ Chicken Mac & Cheese","/rezepte/high-protein-honey-bbq-chicken-mac-cheese","rezepte/high-protein-honey-bbq-chicken-mac-cheese",{"title":222,"path":223,"stem":224},"High Protein Hot Honey Chicken Sliders","/rezepte/high-protein-hot-honey-chicken-sliders","rezepte/high-protein-hot-honey-chicken-sliders",{"title":226,"path":227,"stem":228},"High Protein KFC Popcorn Chicken Mac & Cheese","/rezepte/high-protein-kfc-popcorn-chicken-mac-cheese","rezepte/high-protein-kfc-popcorn-chicken-mac-cheese",{"title":230,"path":231,"stem":232},"High-Protein Koreanische BBQ Hähnchen Wraps","/rezepte/high-protein-korean-bbq-chicken-wraps","rezepte/high-protein-korean-bbq-chicken-wraps",{"title":234,"path":235,"stem":236},"High Protein Korean BBQ Steak Fried Rice","/rezepte/high-protein-korean-bbq-steak-fried-rice","rezepte/high-protein-korean-bbq-steak-fried-rice",{"title":238,"path":239,"stem":240},"High Protein Korean Popcorn Chicken","/rezepte/high-protein-korean-popcorn-chicken","rezepte/high-protein-korean-popcorn-chicken",{"title":242,"path":243,"stem":244},"High Protein Mongolian Fried Chicken","/rezepte/high-protein-mongolian-fried-chicken","rezepte/high-protein-mongolian-fried-chicken",{"title":246,"path":247,"stem":248},"High Protein Pepperoni Detroit Pizza Pots","/rezepte/high-protein-pepperoni-detroit-pizza-pots","rezepte/high-protein-pepperoni-detroit-pizza-pots",{"title":250,"path":251,"stem":252},"High Protein Pepperoni Pizza Buns","/rezepte/high-protein-pepperoni-pizza-buns","rezepte/high-protein-pepperoni-pizza-buns",{"title":254,"path":255,"stem":256},"High Protein Pistazien-Cheesecake","/rezepte/high-protein-pistachio-cheesecake","rezepte/high-protein-pistachio-cheesecake",{"title":258,"path":259,"stem":260},"High Protein Reese's Peanut Butter Cups","/rezepte/high-protein-reese-s-peanut-butter-cups","rezepte/high-protein-reese-s-peanut-butter-cups",{"title":262,"path":263,"stem":264},"High Protein Knoblauch-Parmesan Hähnchen Pasta","/rezepte/high-protein-roasted-garlic-parmesan-chicken-pasta","rezepte/high-protein-roasted-garlic-parmesan-chicken-pasta",{"title":266,"path":267,"stem":268},"High Protein Taco Ofenkartoffel","/rezepte/high-protein-taco-loaded-baked-potato","rezepte/high-protein-taco-loaded-baked-potato",{"title":270,"path":271,"stem":272},"High Protein Honig-Chilli-Crisp Hähnchen Bowls","/rezepte/honey-chilli-crisp-chicken-bowls","rezepte/honey-chilli-crisp-chicken-bowls",{"title":274,"path":275,"stem":276},"High Protein Honig-Knoblauch Hähnchen-Reis vom Blech","/rezepte/honey-garlic-chicken-fried-rice","rezepte/honey-garlic-chicken-fried-rice",{"title":278,"path":279,"stem":280},"High Protein Korean BBQ Chicken Wraps","/rezepte/korean-bbq-chicken-wraps","rezepte/korean-bbq-chicken-wraps",{"title":282,"path":283,"stem":284},"Korean BBQ Steak Fried Rice","/rezepte/korean-bbq-steak-fried-rice","rezepte/korean-bbq-steak-fried-rice",{"title":286,"path":287,"stem":288},"Linsen Bolognese","/rezepte/linsen-bolognese","rezepte/linsen-bolognese",{"title":290,"path":291,"stem":292},"High Protein Peri Peri Chicken Pasta","/rezepte/peri-peri-chicken-pasta","rezepte/peri-peri-chicken-pasta",{"title":294,"path":295,"stem":296},"Fluffige Protein-Pancakes","/rezepte/protein-pancakes","rezepte/protein-pancakes",{"title":298,"path":299,"stem":300},"High-Protein Süß-Sauer-Hähnchen","/rezepte/sweet-sour-chicken","rezepte/sweet-sour-chicken",{"title":302,"path":303,"stem":304},"Thunfisch Protein Wrap","/rezepte/thunfisch-wrap","rezepte/thunfisch-wrap",{"title":306,"path":307,"stem":308},"Virale Süßkartoffel-Bowl für den Muskelaufbau","/rezepte/viral-sweet-potato-bowl","rezepte/viral-sweet-potato-bowl",false,[311,510,644],{"id":312,"title":14,"body":313,"category":427,"date":429,"description":430,"difficulty":431,"extension":432,"head":433,"image":434,"ingredients":435,"macros":499,"meta":504,"navigation":505,"ogImage":433,"path":15,"prepTime":464,"robots":433,"schemaOrg":433,"seo":506,"servings":507,"sitemap":508,"stem":16,"__hash__":509},"recipes/rezepte/bang-bang-chicken-rice-bowls.md",{"type":314,"value":315,"toc":411},"minimark",[316,321,326,330,334,337,341,344,348,351,355,358,362,365,369,372,376,379,383],[317,318,320],"h2",{"id":319},"zubereitung","Zubereitung",[322,323,325],"h3",{"id":324},"schritt-1-reis-kochen","Schritt 1: Reis kochen",[327,328,329],"p",{},"Den Reis nach Packungsanweisung kochen, bis er gar ist, und beiseitestellen (oder Reste vom Vortag verwenden).",[322,331,333],{"id":332},"schritt-2-hähnchen-marinieren","Schritt 2: Hähnchen marinieren",[327,335,336],{},"Die Hähnchenschenkel in Würfel schneiden. In einer Schüssel das Hähnchen mit einem Teil des Salzes, Pfeffer, Knoblauchpulver, Zwiebelpulver, Paprikapulver (edelsüß), Ingwerpulver und dem Olivenöl vermengen, bis das Fleisch gleichmäßig gewürzt ist und die Farbe gewechselt hat.",[322,338,340],{"id":339},"schritt-3-sauce-anrühren","Schritt 3: Sauce anrühren",[327,342,343],{},"Für die Bang Bang Sauce die Mayonnaise, den Joghurt, die süße Chilisauce, Sriracha, Reisessig und die gehackte frische Petersilie in einer Schüssel glatt rühren.",[322,345,347],{"id":346},"schritt-4-hähnchen-backen","Schritt 4: Hähnchen backen",[327,349,350],{},"Den Backofen auf 200 Grad Ober-/Unterhitze (oder Heißluftfritteuse) vorheizen. Das marinierte Hähnchen auf einem Backblech verteilen und mit einer dünnen Schicht der vorbereiteten Sauce bestreichen. Das Hähnchen backen, bis es goldbraun und knusprig ist.",[322,352,354],{"id":353},"schritt-5-reisbasis-zubereiten","Schritt 5: Reisbasis zubereiten",[327,356,357],{},"Während das Hähnchen gart, die Zwiebel und den Knoblauch fein hacken. Die Butter in einer Pfanne erhitzen und Zwiebel sowie Knoblauch darin anbraten, bis sie weich und duftend sind.",[322,359,361],{"id":360},"schritt-6-reis-aromatisieren","Schritt 6: Reis aromatisieren",[327,363,364],{},"Das restliche Salz, Oregano, getrocknete Petersilie, Chiliflocken und die Kokosraspeln in die Pfanne geben. Alles gut vermischen und kurz weiterbraten, bis die Kokosraspeln leicht geröstet sind.",[322,366,368],{"id":367},"schritt-7-reis-fertigstellen","Schritt 7: Reis fertigstellen",[327,370,371],{},"Den gekochten Reis in die Pfanne geben und gründlich mit der Gewürzmischung vermengen. Den Zitronenabrieb und den Zitronensaft hinzufügen und unterheben, bis der Reis fluffig ist.",[322,373,375],{"id":374},"schritt-8-glasieren-und-servieren","Schritt 8: Glasieren und Servieren",[327,377,378],{},"Das fertig gebackene Hähnchen aus dem Ofen nehmen und mit der restlichen Bang Bang Sauce vermengen (glasieren). Den aromatischen Reis auf Schüsseln verteilen und das Hähnchen darauf anrichten.",[317,380,382],{"id":381},"tipps","Tipps",[384,385,386,399,405],"ul",{},[387,388,389,393,394,398],"li",{},[390,391,392],"strong",{},"Final Glaze",": Das Bestreichen des Hähnchens mit der restlichen Sauce ",[395,396,397],"em",{},"nach"," dem Backen sorgt für extra Saftigkeit und Geschmack.",[387,400,401,404],{},[390,402,403],{},"Meal Prep",": Das Gericht eignet sich hervorragend zum Vorkochen und hält sich mehrere Tage im Kühlschrank.",[387,406,407,410],{},[390,408,409],{},"Konsistenz",": Achte darauf, die Sauce so lange zu rühren, bis sie vollkommen glatt ist (\"Mix till smooth\").",{"title":412,"searchDepth":413,"depth":413,"links":414},"",2,[415,426],{"id":319,"depth":413,"text":320,"children":416},[417,419,420,421,422,423,424,425],{"id":324,"depth":418,"text":325},3,{"id":332,"depth":418,"text":333},{"id":339,"depth":418,"text":340},{"id":346,"depth":418,"text":347},{"id":353,"depth":418,"text":354},{"id":360,"depth":418,"text":361},{"id":367,"depth":418,"text":368},{"id":374,"depth":418,"text":375},{"id":381,"depth":413,"text":382},[428],"meal-prep","2026-02-16","Purer Genuss in jedem Bissen, der Hähnchen und Reis auf das nächste Level hebt.","leicht","md",null,"/recipes/bang-bang-chicken-rice-bowls.webp",[436,440,444,446,448,450,452,454,456,459,462,465,467,470,474,477,479,482,485,487,489,492,494,496],{"name":437,"amount":438,"unit":439},"Hähnchenschenkel (ohne Knochen und Haut)",1000,"g",{"name":441,"amount":442,"unit":443},"Salz",2.5,"TL",{"name":445,"amount":413,"unit":443},"Pfeffer (schwarz)",{"name":447,"amount":442,"unit":443},"Knoblauchpulver",{"name":449,"amount":442,"unit":443},"Zwiebelpulver",{"name":451,"amount":413,"unit":443},"Paprikapulver (edelsüß)",{"name":453,"amount":413,"unit":443},"Ingwerpulver",{"name":455,"amount":418,"unit":443},"Olivenöl",{"name":457,"amount":458,"unit":439},"Mayonnaise (leicht)",100,{"name":460,"amount":461,"unit":439},"Joghurt (fettfrei)",60,{"name":463,"amount":464,"unit":439},"Süße Chilisauce (zuckerreduziert)",50,{"name":466,"amount":464,"unit":439},"Sriracha",{"name":468,"amount":469,"unit":439},"Reisessig",20,{"name":471,"amount":472,"unit":473},"Petersilie (frisch)",1,"EL",{"name":475,"amount":476,"unit":439},"Reis (ungekocht)",260,{"name":478,"amount":469,"unit":439},"Butter (fettarm)",{"name":480,"amount":481,"unit":439},"Knoblauch",35,{"name":483,"amount":484,"unit":439},"Zwiebel (weiß)",170,{"name":486,"amount":472,"unit":443},"Oregano",{"name":488,"amount":472,"unit":443},"Petersilie (getrocknet)",{"name":490,"amount":491,"unit":443},"Chiliflocken",0.5,{"name":493,"amount":481,"unit":439},"Kokosraspeln",{"name":495,"amount":413,"unit":443},"Zitronenabrieb",{"name":497,"amount":491,"unit":498},"Zitrone (Saft)","Stück",{"kcal":500,"protein":501,"carbs":502,"fat":503},595,46,51,22,{},true,{"title":14,"description":430},5,{"loc":15},"yZOTSzHsnxyPH57NEJ66WXr8n2sX-M5zulziREGKAwY",{"id":511,"title":18,"body":512,"category":599,"date":601,"description":602,"difficulty":431,"extension":432,"head":433,"image":603,"ingredients":604,"macros":634,"meta":639,"navigation":505,"ogImage":433,"path":19,"prepTime":640,"robots":433,"schemaOrg":433,"seo":641,"servings":610,"sitemap":642,"stem":20,"__hash__":643},"recipes/rezepte/big-mac-tacos.md",{"type":314,"value":513,"toc":587},[514,516,520,523,527,530,534,537,541,544,548,551,555,558,562,565,567],[317,515,320],{"id":319},[322,517,519],{"id":518},"schritt-1-sauce-zubereiten","Schritt 1: Sauce zubereiten",[327,521,522],{},"Die Mayonnaise, den Senf, das Gurkenwasser, den Weißweinessig und einen Teil der fein gewürfelten Gewürzgurken in einer Schüssel vermengen. Mit etwas Paprikapulver (edelsüß), Knoblauchpulver und Zwiebelpulver abschmecken und beiseitestellen.",[322,524,526],{"id":525},"schritt-2-vorbereitung","Schritt 2: Vorbereitung",[327,528,529],{},"Die weiße Zwiebel fein würfeln und den Eisbergsalat in feine Streifen schneiden. Die restlichen Gewürzgurken ebenfalls fein würfeln.",[322,531,533],{"id":532},"schritt-3-fleischmasse-herstellen","Schritt 3: Fleischmasse herstellen",[327,535,536],{},"Das Rinderhackfleisch in eine Schüssel geben. Die Hälfte der Zwiebelwürfel sowie Salz, Pfeffer, Knoblauchpulver, Zwiebelpulver und Paprikapulver (edelsüß) hinzufügen. Alles gut mit den Händen vermengen und in gleich große Kugeln formen.",[322,538,540],{"id":539},"schritt-4-tacos-formen","Schritt 4: Tacos formen",[327,542,543],{},"Die Fleischkugeln jeweils mittig auf die Mini Tortillas legen. Das Fleisch gleichmäßig und sehr dünn bis fast zum Rand auf den Tortillas flachdrücken (Smashen).",[322,545,547],{"id":546},"schritt-5-anbraten","Schritt 5: Anbraten",[327,549,550],{},"Eine beschichtete Pfanne auf hoher Stufe erhitzen. Die Tortillas mit der Fleischseite nach unten in die Pfanne legen und sofort fest andrücken. Das Fleisch kurz scharf anbraten, bis es eine dunkle Kruste gebildet hat.",[322,552,554],{"id":553},"schritt-6-überbacken","Schritt 6: Überbacken",[327,556,557],{},"Die Tortillas wenden, sodass die Fleischseite oben liegt. Sofort je eine Scheibe Cheddar Käse auf das heiße Fleisch legen. Die Pfanne abdecken, damit der Käse schmilzt und die Tortilla unten knusprig wird.",[322,559,561],{"id":560},"schritt-7-anrichten","Schritt 7: Anrichten",[327,563,564],{},"Die fertigen Tacos aus der Pfanne nehmen. Mit dem geschnittenen Eisbergsalat, den restlichen Zwiebelwürfeln und den Gewürzgurken belegen. Zum Schluss die vorbereitete Sauce darübergeben und sofort servieren.",[317,566,382],{"id":381},[384,568,569,575,581],{},[387,570,571,574],{},[390,572,573],{},"Extra dünn smashen",": Je dünner das Fleisch auf die Tortilla gedrückt wird, desto knuspriger wird das Ergebnis und desto schneller ist es gar.",[387,576,577,580],{},[390,578,579],{},"Dampf nutzen",": Beim Schmelzen des Käses hilft ein Deckel auf der Pfanne, den Dampf zu stauen, was den Schmelzvorgang beschleunigt.",[387,582,583,586],{},[390,584,585],{},"Mageres Fleisch",": Die Verwendung von extra magerem Hackfleisch ist entscheidend für die niedrigen Kalorienwerte.",{"title":412,"searchDepth":413,"depth":413,"links":588},[589,598],{"id":319,"depth":413,"text":320,"children":590},[591,592,593,594,595,596,597],{"id":518,"depth":418,"text":519},{"id":525,"depth":418,"text":526},{"id":532,"depth":418,"text":533},{"id":539,"depth":418,"text":540},{"id":546,"depth":418,"text":547},{"id":553,"depth":418,"text":554},{"id":560,"depth":418,"text":561},{"id":381,"depth":413,"text":382},[600,428],"abnehmen","2026-02-02","Diese kalorienarmen Smash Burger Tacos vereinen den klassischen Big Mac Geschmack mit knusprigen Tortillas und extra viel Protein.","/recipes/big-mac-tacos.webp",[605,608,611,613,614,616,619,621,624,626,628,629,630,631,632],{"name":606,"amount":607,"unit":439},"Rinderhackfleisch (mager)",180,{"name":609,"amount":610,"unit":498},"Mini Tortillas",4,{"name":612,"amount":610,"unit":498},"Cheddar Käse (Scheiben)",{"name":483,"amount":472,"unit":498},{"name":615,"amount":458,"unit":439},"Eisbergsalat",{"name":617,"amount":618,"unit":439},"Gewürzgurken",30,{"name":620,"amount":464,"unit":439},"Mayonnaise (light)",{"name":622,"amount":623,"unit":439},"Senf (mittelscharf)",8,{"name":625,"amount":472,"unit":473},"Gurkenwasser",{"name":627,"amount":472,"unit":443},"Weißweinessig",{"name":451,"amount":418,"unit":443},{"name":447,"amount":472,"unit":443},{"name":449,"amount":472,"unit":443},{"name":441,"amount":472,"unit":443},{"name":633,"amount":472,"unit":443},"Pfeffer",{"kcal":635,"protein":636,"carbs":637,"fat":638},185,14,13,7.5,{},15,{"title":18,"description":602},{"loc":19},"sXHndGwX_O11zDx1X7EtkgCtA3z5WBCti3eCYW-2nqA",{"id":645,"title":26,"body":646,"category":731,"date":732,"description":733,"difficulty":734,"extension":432,"head":433,"image":735,"ingredients":736,"macros":773,"meta":778,"navigation":505,"ogImage":433,"path":27,"prepTime":464,"robots":433,"schemaOrg":433,"seo":779,"servings":623,"sitemap":780,"stem":28,"__hash__":781},"recipes/rezepte/buffalo-chicken-hotpockets.md",{"type":314,"value":647,"toc":719},[648,650,654,657,659,662,666,669,673,676,680,683,687,690,694,697,699],[317,649,320],{"id":319},[322,651,653],{"id":652},"schritt-1-teig-zubereiten","Schritt 1: Teig zubereiten",[327,655,656],{},"Das Weizenmehl und den Magerquark in einer großen Schüssel vermischen, bis sich grobe Klumpen bilden. Den Teig auf einer bemehlten Arbeitsfläche kneten, bis ein glatter Teigball entsteht. Den Teig in gleichgroße Portionen teilen, zu kleinen Kugeln formen und beiseite stellen.",[322,658,333],{"id":332},[327,660,661],{},"Die Hähnchenbrust würfeln und in einer Schüssel mit Knoblauchpulver, Zwiebelpulver, Paprikapulver (edelsüß), Cayennepfeffer, Salz und Pfeffer würzen. Alles gut vermischen, sodass das Fleisch gleichmäßig mit den Gewürzen bedeckt ist.",[322,663,665],{"id":664},"schritt-3-hähnchen-anbraten","Schritt 3: Hähnchen anbraten",[327,667,668],{},"Eine Pfanne mit etwas Öl erhitzen. Das gewürzte Hähnchen hinzufügen und anbraten, bis es durchgegart und goldbraun ist. Das Fleisch aus der Pfanne nehmen und beiseite stellen.",[322,670,672],{"id":671},"schritt-4-buffalo-sauce-kochen","Schritt 4: Buffalo-Sauce kochen",[327,674,675],{},"In derselben Pfanne die leichte Butter schmelzen. Die Hot Sauce, den braunen Stevia und den Honig einrühren. Auf niedriger Hitze köcheln lassen, bis die Sauce leicht eindickt.",[322,677,679],{"id":678},"schritt-5-füllung-binden","Schritt 5: Füllung binden",[327,681,682],{},"Das gebratene Hähnchen zurück in die Pfanne zur Sauce geben. Die Maisstärke mit dem Wasser glattrühren und in die Pfanne geben, um die Sauce zu binden. Alles gut vermengen, bis das Hähnchen vollständig überzogen ist, und die Füllung etwas abkühlen lassen.",[322,684,686],{"id":685},"schritt-6-hotpockets-formen","Schritt 6: Hotpockets formen",[327,688,689],{},"Die Teigkugeln mit einem Nudelholz zu flachen Fladen ausrollen. Die Hähnchenfüllung in die Mitte geben und mit dem geriebenen Käse bestreuen. Die Ränder des Teigs nach oben falten, fest zusammenkneifen um sie zu versiegeln und den Hotpocket vorsichtig flach drücken.",[322,691,693],{"id":692},"schritt-7-hotpockets-braten","Schritt 7: Hotpockets braten",[327,695,696],{},"Die Pfanne erneut mit etwas Öl erhitzen. Die Hotpockets hineinlegen, mit einem Deckel abdecken und von beiden Seiten braten, bis sie goldbraun und knusprig sind und der Teig durchgegart ist.",[317,698,382],{"id":381},[384,700,701,707,713],{},[387,702,703,706],{},[390,704,705],{},"Teigkonsistenz",": Falls der Teig anfangs zu klebrig erscheint, einfach weiterkneten, bis er sich gut verbindet. Die Feuchtigkeit des Quarks macht den Teig geschmeidig.",[387,708,709,712],{},[390,710,711],{},"Saucenbindung",": Die Maisstärke ist entscheidend, damit die Füllung beim Braten nicht zu flüssig wird und aus den Hotpockets läuft.",[387,714,715,718],{},[390,716,717],{},"Meal Prep & Aufwärmen",": Die Hotpockets lassen sich hervorragend einfrieren. Zum Aufwärmen einfach bei 180 Grad Ober-/Unterhitze in den Ofen geben, bis sie heiß und durchgewärmt sind.",{"title":412,"searchDepth":413,"depth":413,"links":720},[721,730],{"id":319,"depth":413,"text":320,"children":722},[723,724,725,726,727,728,729],{"id":652,"depth":418,"text":653},{"id":332,"depth":418,"text":333},{"id":664,"depth":418,"text":665},{"id":671,"depth":418,"text":672},{"id":678,"depth":418,"text":679},{"id":685,"depth":418,"text":686},{"id":692,"depth":418,"text":693},{"id":381,"depth":413,"text":382},[428,600],"2026-05-12","Proteinreiche und geschmackvolle Buffalo Chicken Hotpockets perfekt als Grab-and-Go-Snack für dein Meal Prep","mittel","/recipes/buffalo-chicken-hotpockets.webp",[737,740,743,746,747,748,749,751,752,753,755,759,761,764,766,768,771],{"name":738,"amount":739,"unit":439},"Weizenmehl",400,{"name":741,"amount":742,"unit":439},"Magerquark",410,{"name":744,"amount":745,"unit":439},"Hähnchenbrust",500,{"name":447,"amount":472,"unit":443},{"name":449,"amount":472,"unit":443},{"name":451,"amount":472,"unit":443},{"name":750,"amount":491,"unit":443},"Cayennepfeffer",{"name":441,"amount":472,"unit":443},{"name":633,"amount":472,"unit":443},{"name":754,"amount":618,"unit":439},"leichte Butter",{"name":756,"amount":757,"unit":758},"Hot Sauce",130,"ml",{"name":760,"amount":469,"unit":439},"brauner Stevia",{"name":762,"amount":763,"unit":439},"Honig",25,{"name":765,"amount":472,"unit":473},"Maisstärke",{"name":767,"amount":413,"unit":473},"Wasser",{"name":769,"amount":770,"unit":439},"fettarmer Käse (gerieben)",160,{"name":772,"amount":472,"unit":473},"Öl (Kochspray)",{"kcal":774,"protein":775,"carbs":776,"fat":777},345,31,38,9,{},{"title":26,"description":733},{"loc":27},"3vhpgKfCwW60aCUjp9is7y4LQvwMZnSRgSsmyZ1Zb3U",1779692683529]