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In einer Schüssel einen Teil des Olivenöls, Sojasauce, Honig, Speisestärke, die Hälfte des Knoblauchpulvers, die Hälfte des Zwiebelpulvers, Paprikapulver, die Hälfte der Chiliflocken, Salz und Pfeffer vermischen. Die Hähnchenwürfel in die Marinade geben und gut vermengen. Auf dem Backblech verteilen und im Ofen backen, bis sie knusprig sind. Nach der Hälfte der Zeit wenden.",[322,436,438],{"id":437},"schritt-3-zwiebeln-karamellisieren","Schritt 3: Zwiebeln karamellisieren",[327,440,441],{},"Das restliche Olivenöl in einem Topf erhitzen. Die dünn geschnittenen Zwiebeln hinzufügen, mit Salz bestreuen und bei niedriger bis mittlerer Hitze langsam karamellisieren lassen, dabei regelmäßig umrühren.",[322,443,445],{"id":444},"schritt-4-sauce-fertigstellen","Schritt 4: Sauce fertigstellen",[327,447,448],{},"Die Hühnerbrühe zu den karamellisierten Zwiebeln gießen und kurz aufkochen lassen. Den Topf vom Herd nehmen und den Magerquark unterrühren. Parmesan, das restliche Knoblauchpulver, das restliche Zwiebelpulver und die restlichen Chiliflocken einrühren und mit Salz und Pfeffer abschmecken.",[322,450,452],{"id":451},"schritt-5-pasta-kochen","Schritt 5: Pasta kochen",[327,454,455],{},"Die Vollkorn-Spaghetti in gesalzenem Wasser al dente kochen. Vor dem Abgießen etwas Nudelwasser auffangen und beiseite stellen. Die Pasta abgießen.",[322,457,459],{"id":458},"schritt-6-vermengen-und-anrichten","Schritt 6: Vermengen und anrichten",[327,461,462],{},"Die abgetropfte Pasta zur Zwiebelsauce geben und gründlich vermengen. Bei Bedarf etwas Nudelwasser hinzufügen, um die gewünschte Konsistenz zu erreichen. Mit dem knusprigen Hähnchen servieren und mit Schnittlauch garnieren.",[317,464,347],{"id":346},[349,466,467,473,479],{},[352,468,469,472],{},[355,470,471],{},"Geduld beim Karamelisieren",": Niedrige Hitze und häufiges Rühren sind essenziell für den perfekten Geschmack der Zwiebeln.",[352,474,475,478],{},[355,476,477],{},"Nudelwasser aufheben",": Das stärkehaltige Wasser hilft, die Sauce zu binden und ihre Konsistenz perfekt einzustellen.",[352,480,481,484],{},[355,482,483],{},"Magerquark schonend behandeln",": Den Quark nicht bei zu hoher Hitze kochen, da er sonst gerinnen könnte.",{"title":366,"searchDepth":367,"depth":367,"links":486},[487,495],{"id":319,"depth":367,"text":320,"children":488},[489,490,491,492,493,494],{"id":423,"depth":372,"text":424},{"id":430,"depth":372,"text":431},{"id":437,"depth":372,"text":438},{"id":444,"depth":372,"text":445},{"id":451,"depth":372,"text":452},{"id":458,"depth":372,"text":459},{"id":346,"depth":367,"text":347},[497,377],"meal-prep","2026-04-25","Ein cremiges und proteinreiches Comfort Food mit süßen karamellisierten Zwiebeln und knusprigem Hähnchen aus dem Ofen","mittel","/recipes/caramelized-onion-chicken-pasta.webp",[503,505,507,510,514,516,519,521,523,525,528,530,532,535,538,540,542],{"name":504,"amount":388,"unit":389},"Vollkorn-Spaghetti",{"name":506,"amount":372,"unit":403},"Gelbe Zwiebeln",{"name":508,"amount":372,"unit":509},"Olivenöl","EL",{"name":511,"amount":512,"unit":513},"Hühnerbrühe",240,"ml",{"name":515,"amount":512,"unit":389},"Magerquark",{"name":517,"amount":518,"unit":389},"Parmesan",30,{"name":520,"amount":367,"unit":399},"Knoblauchpulver",{"name":522,"amount":367,"unit":399},"Zwiebelpulver",{"name":524,"amount":392,"unit":399},"Chiliflocken",{"name":526,"amount":392,"unit":527},"Salz","Prise",{"name":529,"amount":392,"unit":527},"Schwarzer Pfeffer",{"name":531,"amount":367,"unit":509},"Schnittlauch",{"name":533,"amount":534,"unit":389},"Hähnchenbrust",700,{"name":536,"amount":537,"unit":513},"Sojasauce",60,{"name":539,"amount":367,"unit":509},"Honig",{"name":541,"amount":392,"unit":509},"Speisestärke",{"name":543,"amount":392,"unit":399},"Paprikapulver (edelsüß)",{"kcal":545,"protein":546,"carbs":547,"fat":548},600,52,68,16,{},85,{"title":30,"description":499},{"loc":31},"f9Fy1nvBg132WBnWe7QwKFhZG51p9ZEXlB5zB7aVJ7s",{"id":555,"title":34,"body":556,"category":633,"date":634,"description":635,"difficulty":381,"extension":382,"head":383,"image":636,"ingredients":637,"macros":685,"meta":689,"navigation":410,"ogImage":383,"path":35,"prepTime":537,"robots":383,"schemaOrg":383,"seo":690,"servings":411,"sitemap":691,"stem":36,"__hash__":692},"recipes/rezepte/caramelized-onion-creamy-chicken.md",{"type":314,"value":557,"toc":622},[558,560,564,567,571,574,576,579,583,586,590,593,597,600,602],[317,559,320],{"id":319},[322,561,563],{"id":562},"schritt-1-hähnchen-vorbereiten","Schritt 1: Hähnchen vorbereiten",[327,565,566],{},"Die Hähnchenbrust in Würfel schneiden. In einer Schüssel das Fleisch mit einem Teil des Salzes, einem Teil des Pfeffers, Knoblauchpulver, Oregano, einem Teil des Paprikapulvers, getrocknetem Basilikum und dem Olivenöl gründlich vermengen, bis die Gewürze gut verteilt sind.",[322,568,570],{"id":569},"schritt-2-hähnchen-anbraten","Schritt 2: Hähnchen anbraten",[327,572,573],{},"Eine Pfanne erhitzen und einen Teil der leichten Butter hineingeben. Das marinierte Hähnchen darin goldbraun und saftig braten. Anschließend das Fleisch aus der Pfanne nehmen und beiseite stellen.",[322,575,438],{"id":437},[327,577,578],{},"In derselben Pfanne erneut etwas leichte Butter schmelzen. Die in Scheiben geschnittenen Zwiebeln hinzufügen und bei mittlerer Hitze langsam braten, bis sie weich und karamellisiert sind. Danach mit dem restlichen Salz, Pfeffer, Paprikapulver und den Chiliflocken würzen. Die gehackten getrockneten Tomaten und einen Teil des gehackten Knoblauchs hinzufügen und kurz mitbraten.",[322,580,582],{"id":581},"schritt-4-sauce-zubereiten","Schritt 4: Sauce zubereiten",[327,584,585],{},"Die Hitze reduzieren. Milch, Frischkäse Light und den geriebenen Parmesan in die Pfanne geben. Unter ständigem Rühren köcheln lassen, bis der Käse geschmolzen ist und eine glatte, cremige Sauce entsteht.",[322,587,589],{"id":588},"schritt-5-hähnchen-und-sauce-vereinen","Schritt 5: Hähnchen und Sauce vereinen",[327,591,592],{},"Das gebratene Hähnchen zurück in die Pfanne zur Sauce geben. Die gehackte Petersilie darüberstreuen und alles gut vermengen, bis das Fleisch vollständig von der Sauce bedeckt ist.",[322,594,596],{"id":595},"schritt-6-zitronen-kräuter-reis-zubereiten","Schritt 6: Zitronen-Kräuter-Reis zubereiten",[327,598,599],{},"Den Reis nach Packungsanweisung kochen. In einer separaten Pfanne den restlichen Teil der leichten Butter schmelzen und den restlichen gehackten Knoblauch darin anbraten, bis er duftet. Den gekochten Reis, Salz und die Kräutermischung hinzufügen und gut vermischen. Zum Schluss den Zitronenabrieb und den Zitronensaft unterheben und den Reis auflockern.",[317,601,347],{"id":346},[349,603,604,610,616],{},[352,605,606,609],{},[355,607,608],{},"Geduld beim Mischen",": Das Hähnchen so lange mit den Gewürzen mischen, bis alles perfekt eingezogen ist, um maximalen Geschmack zu garantieren.",[352,611,612,615],{},[355,613,614],{},"Karamellisierung",": Die Zwiebeln benötigen Zeit bei mittlerer bis niedriger Hitze, um ihre Süße voll zu entfalten – nicht zu heiß braten.",[352,617,618,621],{},[355,619,620],{},"Cremigkeit",": Die Sauce bei niedriger Hitze rühren, damit der Frischkäse und Parmesan nicht ausflocken und eine homogene Bindung entsteht.",{"title":366,"searchDepth":367,"depth":367,"links":623},[624,632],{"id":319,"depth":367,"text":320,"children":625},[626,627,628,629,630,631],{"id":562,"depth":372,"text":563},{"id":569,"depth":372,"text":570},{"id":437,"depth":372,"text":438},{"id":581,"depth":372,"text":582},{"id":588,"depth":372,"text":589},{"id":595,"depth":372,"text":596},{"id":346,"depth":367,"text":347},[497,377],"2026-01-14","Ein unglaublich cremiges und proteinreiches Hähnchengericht mit karamellisierten Zwiebeln und Zitronen-Kräuter-Reis, perfekt für Meal Prep.","/recipes/caramelized-onion-creamy-chicken.webp",[638,640,643,646,649,652,654,657,660,663,664,666,668,669,671,672,674,675,677,679,682],{"name":533,"amount":639,"unit":389},1000,{"name":641,"amount":642,"unit":389},"Basmatireis",250,{"name":644,"amount":645,"unit":389},"Rote Zwiebeln",350,{"name":647,"amount":648,"unit":513},"Milch (fettarm)",380,{"name":650,"amount":651,"unit":389},"Frischkäse Light",180,{"name":517,"amount":653,"unit":389},50,{"name":655,"amount":656,"unit":389},"Getrocknete Tomaten",80,{"name":658,"amount":659,"unit":389},"Butter (leicht)",40,{"name":661,"amount":662,"unit":389},"Knoblauch (gehackt)",25,{"name":508,"amount":372,"unit":399},{"name":526,"amount":665,"unit":399},2.5,{"name":667,"amount":367,"unit":399},"Pfeffer",{"name":520,"amount":367,"unit":399},{"name":670,"amount":367,"unit":399},"Oregano",{"name":543,"amount":372,"unit":399},{"name":673,"amount":367,"unit":399},"Basilikum (getrocknet)",{"name":524,"amount":392,"unit":399},{"name":676,"amount":367,"unit":399},"Kräutermischung",{"name":678,"amount":392,"unit":509},"Petersilie (frisch)",{"name":680,"amount":681,"unit":399},"Zitronenabrieb",1.5,{"name":683,"amount":684,"unit":403},"Zitronensaft",0.5,{"kcal":686,"protein":687,"carbs":687,"fat":688},609,56,17,{},{"title":34,"description":635},{"loc":35},"zw9-UCVOT_r5ZnOO9Gvjd-U2EZsFvkBzpy5cIfFoB-4",[694,786,834],{"id":695,"title":10,"body":696,"category":759,"date":761,"description":762,"difficulty":381,"extension":382,"head":383,"image":763,"ingredients":764,"macros":776,"meta":780,"navigation":410,"ogImage":383,"path":11,"prepTime":781,"robots":383,"schemaOrg":383,"seo":782,"servings":783,"sitemap":784,"stem":12,"__hash__":785},"recipes/rezepte/2-ingredient-sweet-potato-pancakes.md",{"type":314,"value":697,"toc":750},[698,700,704,707,711,714,718,721,725,728,730],[317,699,320],{"id":319},[322,701,703],{"id":702},"schritt-1-süßkartoffeln-vorbereiten","Schritt 1: Süßkartoffeln vorbereiten",[327,705,706],{},"Die Süßkartoffeln schälen, würfeln und entweder in Wasser weich kochen oder im Ofen bei 200°C Ober-/Unterhitze rösten, bis sie gabelzart sind.",[322,708,710],{"id":709},"schritt-2-teig-herstellen","Schritt 2: Teig herstellen",[327,712,713],{},"Die gegarten Süßkartoffeln in einer Schüssel zu einem feinen Brei stampfen. Die Eier, das Eiweiß, den Vanilleextrakt und den Zimt hinzufügen und alles gründlich vermengen, bis ein homogener Teig entsteht.",[322,715,717],{"id":716},"schritt-3-pancakes-braten","Schritt 3: Pancakes braten",[327,719,720],{},"Eine antihaftbeschichtete Pfanne erhitzen und mit dem Kochspray einfetten. Den Teig portionsweise in die Pfanne geben und von beiden Seiten goldbraun braten, bis sich die Pancakes leicht lösen lassen.",[322,722,724],{"id":723},"schritt-4-servieren","Schritt 4: Servieren",[327,726,727],{},"Die fertigen Pancakes auf einem Teller anrichten und nach Belieben servieren.",[317,729,347],{"id":346},[349,731,732,738,744],{},[352,733,734,737],{},[355,735,736],{},"Struktur verbessern",": Das zusätzliche Eiweiß ist entscheidend für die Bindung, damit die Pancakes beim Wenden nicht zerfallen.",[352,739,740,743],{},[355,741,742],{},"Toppings",": Da die Pancakes selbst nicht sehr süß sind, eignet sich Ahornsirup oder Honig hervorragend als Topping.",[352,745,746,749],{},[355,747,748],{},"Zeit sparen",": Das Kochen der Süßkartoffeln geht meist schneller als das Rösten im Ofen.",{"title":366,"searchDepth":367,"depth":367,"links":751},[752,758],{"id":319,"depth":367,"text":320,"children":753},[754,755,756,757],{"id":702,"depth":372,"text":703},{"id":709,"depth":372,"text":710},{"id":716,"depth":372,"text":717},{"id":723,"depth":372,"text":724},{"id":346,"depth":367,"text":347},[760,378],"abnehmen","2026-02-06","Kalorienarme Pancakes aus nur wenigen Zutaten, die dank Süßkartoffeln und Eiweiß eine gesunde Alternative zum fruehstueck bieten.","/recipes/2-ingredient-sweet-potato-pancakes.webp",[765,767,769,771,772,774],{"name":766,"amount":512,"unit":389},"Süßkartoffel (püriert)",{"name":768,"amount":367,"unit":403},"Eier",{"name":770,"amount":367,"unit":403},"Eiweiß",{"name":398,"amount":392,"unit":399},{"name":773,"amount":684,"unit":399},"Zimt",{"name":775,"amount":392,"unit":399},"Kochspray",{"kcal":777,"protein":778,"carbs":407,"fat":779},310,22,12,{},45,{"title":10,"description":762},6,{"loc":11},"mTlDFn37wMeN6XGQKkjHjko817Wk6qSTypuGd0sBbLg",{"id":312,"title":22,"body":787,"category":823,"date":379,"description":380,"difficulty":381,"extension":382,"head":383,"image":384,"ingredients":824,"macros":830,"meta":831,"navigation":410,"ogImage":383,"path":23,"prepTime":411,"robots":383,"schemaOrg":383,"seo":832,"servings":392,"sitemap":833,"stem":24,"__hash__":414},{"type":314,"value":788,"toc":815},[789,791,793,795,797,799,801,803,805],[317,790,320],{"id":319},[322,792,325],{"id":324},[327,794,329],{},[322,796,333],{"id":332},[327,798,336],{},[322,800,340],{"id":339},[327,802,343],{},[317,804,347],{"id":346},[349,806,807,811],{},[352,808,809,358],{},[355,810,357],{},[352,812,813,364],{},[355,814,363],{},{"title":366,"searchDepth":367,"depth":367,"links":816},[817,822],{"id":319,"depth":367,"text":320,"children":818},[819,820,821],{"id":324,"depth":372,"text":325},{"id":332,"depth":372,"text":333},{"id":339,"depth":372,"text":340},{"id":346,"depth":367,"text":347},[377,378],[825,826,827,828,829],{"name":387,"amount":388,"unit":389},{"name":391,"amount":392,"unit":393},{"name":395,"amount":396,"unit":389},{"name":398,"amount":392,"unit":399},{"name":401,"amount":402,"unit":403},{"kcal":405,"protein":406,"carbs":407,"fat":408},{},{"title":22,"description":380},{"loc":23},{"id":835,"title":58,"body":836,"category":889,"date":890,"description":891,"difficulty":381,"extension":382,"head":383,"image":892,"ingredients":893,"macros":907,"meta":909,"navigation":410,"ogImage":383,"path":59,"prepTime":910,"robots":383,"schemaOrg":383,"seo":911,"servings":392,"sitemap":912,"stem":60,"__hash__":913},"recipes/rezepte/chocolate-protein-fluff.md",{"type":314,"value":837,"toc":880},[838,840,842,845,849,852,856,859,861,864,866],[317,839,320],{"id":319},[322,841,424],{"id":423},[327,843,844],{},"Einen leistungsstarken Food Processor bereitstellen.",[322,846,848],{"id":847},"schritt-2-zutaten-einfüllen","Schritt 2: Zutaten einfüllen",[327,850,851],{},"Die fettfreie Milch, das Schokoladen-Proteinpulver, die gefrorene Banane, das Kakaopulver, den zuckerfreien Ahornsirup und die Eiswürfel in den Food Processor geben.",[322,853,855],{"id":854},"schritt-3-fluff-aufschlagen","Schritt 3: Fluff aufschlagen",[327,857,858],{},"Den Food Processor verschließen und die Zutaten ausgiebig mixen, bis das Volumen deutlich zugenommen hat und eine sehr dicke, cremige und luftige Konsistenz entsteht.",[322,860,724],{"id":723},[327,862,863],{},"Den Protein-Fluff direkt aus dem Behälter löffeln oder in eine Schüssel umfüllen und sofort genießen.",[317,865,347],{"id":346},[349,867,868,874],{},[352,869,870,873],{},[355,871,872],{},"Volumenmaximierung",": Die lange Mixzeit in Kombination mit den Eiswürfeln ist entscheidend, um das enorme Volumen und die fluffige Textur zu erzielen.",[352,875,876,879],{},[355,877,878],{},"Das richtige Gerät",": Ein Food Processor ist für dieses Rezept essenziell, da ein gewöhnlicher Smoothie-Mixer Schwierigkeiten mit der dicken, gefrorenen Masse haben könnte.",{"title":366,"searchDepth":367,"depth":367,"links":881},[882,888],{"id":319,"depth":367,"text":320,"children":883},[884,885,886,887],{"id":423,"depth":372,"text":424},{"id":847,"depth":372,"text":848},{"id":854,"depth":372,"text":855},{"id":723,"depth":372,"text":724},{"id":346,"depth":367,"text":347},[760,378],"2026-05-22","Ein kalorienarmes und proteinreiches Dessert mit der luftigen Konsistenz von Schokoladenmousse.","/recipes/chocolate-protein-fluff.webp",[894,896,898,900,902,904],{"name":895,"amount":653,"unit":513},"fettfreie Milch",{"name":897,"amount":518,"unit":389},"Schokoladen-Proteinpulver",{"name":899,"amount":684,"unit":403},"gefrorene Banane",{"name":901,"amount":367,"unit":399},"Kakaopulver",{"name":903,"amount":396,"unit":513},"zuckerfreier Ahornsirup",{"name":905,"amount":392,"unit":906},"Eiswürfel","Tasse",{"kcal":908,"protein":778,"carbs":383,"fat":383},182,{},7,{"title":58,"description":891},{"loc":59},"-RGX5x3nQU9ShgmrGkBKVfSLN-61sCWd3HJ5fjQJYrY",1779692683473]