Vegetables
Bean Sprouts
⚖️ Portion: 1.5 cups (135g) | ⚙️ Appliances: Air Fryer, Stove / Oven, Grill
Calories
🔥 45 kcal
Protein
🥩 3.5g
Carbs
🥔 8g
Fat
🥑 0.4g
🔪 1. Prep & Pre-Treatment
Wash and dry completely so vegetables roast and caramelize instead of steaming.
🌿 2. Seasoning & Flavor Profile
Extra virgin olive oil spray, minced garlic, sea salt, black pepper, and fresh lemon juice.
🔥 3. Appliance Cooking Instructions
⚙️ Air Fryer:
Toss with olive oil spray and garlic; air fry at 380°F for 7–9 mins until tender-crisp.
⚙️ Stove / Oven:
Roast on a sheet pan at 425°F for 12–15 mins or sauté in skillet for 5 mins.
🍽️ 4. Serving & Plating
Pair with lean protein, fibrous vegetables, or complex carbohydrates according to your active daily workout scaling.
❄️ 5. Meal-Prep Storage & Reheat
Fridge: 4 days |
Freezer: 60 days
Optimal Reheat: Microwave covered for 60–90 seconds or crisp in air fryer for 3 mins.
Optimal Reheat: Microwave covered for 60–90 seconds or crisp in air fryer for 3 mins.