High Protein Recipes: Quick ones

As promised in an earlier post, a series of high protein recipes will be shared.. To find out why check this post https://www.instagram.com/p/BzIiM59FXnD/

The quick ones!

1- Salmon and Steamed Veg (2 servings)

Macros  Kcal 182 - Protein 25g - Fat 3g - Carbs 14g - Sat Fat 1g - Sugar 7g

Ingredients

• 2 courgette, sliced lengthways

• 1 fennel bulb, finely sliced

• handful of cherry tomatoes, halved

• 2 salmon fillets, de skinned

• 1 handful pine nuts, toasted

• 1 lemon, juiced

• small handful basil leaves

Method

1. Place a pan over a medium heat with about an inch of water in the bottom

2. Place a colander over the water so that you create a steam basket (if you have a bamboo steamer, use that)

3. Prepare all your ingredients, and then when ready, layer into the steamer the fennel first, then courgettes, then halved tomatoes. Season each layer as your go

4. Cover with a lid or some tin foil and allow to steam for a few minutes to start the cooking of the veg

5. After 3-4 mins, place the salmon on top and cover the steamer again.

6. Cook like this for 8 minutes until the salmon is just cooked through

7. Whilst the salmon and vegetables cook, toast pine nutsWhen cooked, remove fish and vegetables from the pan and plate up.

8. Scatter with pine nuts, a good squeeze of lemon and a few basil leaves

2- Salmon, pesto and Courgetti (2 servings)

Macros  Kcal 343 - Protein 33g - Fat 21g - Carbs 5g - Sat Fat 3g - Sugar 3g

Ingredients

• 2 salmon fillets, de-skinned

• 4 courgettes. spirallised

• 10 cherry tomatoes, halved

• 1 bunch basil, chopped

• 1 clove garlic

• 8 brazil nuts

• 2 tbsp extra virgin olive oil

Method

1. Preheat the oven to 200C

2. Place salmon fillets in a baking tray and season with a little salt and pepper. Put in oven and cook for 8 minutes

3. Whilst they cook, spirallise or thinly slice courgette and put to one side

4. In a blender, blitz basil, brazil nuts, olive oil and garlic until a bright green paste

5. Fry over a medium heat and add tomatoes - Allow to cook for a moment and start to burst and release their juices, before adding courgette to pan

6. Add a splash of water, and allow courgette to steam and cook

7. Add one tablespoon of the pesto, toss well, and flake in the cooked salmon

8. Portion the courgetti onto two plates and top with a little more of the pesto, enjoy!

3- Coconut curry lentil soup (6 servings)

Macros  Kcal 199 - Protein 9g - Fat 7g - Carbs 25g - Sat Fat 5g - Sugar 6g

Ingredients

• 1 tbsp coconut oil1 red onion, chopped

• 2 cloves garlic, grated

• Ginger, grated

• 2 tbsp curry powder

• 1 tbsp dried chilli flakes

• 1 x 400ml tin low fat coconut milk

• 1 x 400g tin diced tomatoes

• 500g red lentils

• 100g spinach

Method

1. Place a large lidded saucepan over a medium heat and warm the coconut oil.

2. Add the red onion, ginger, garlic and a good pinch of salt and pepper to the pan and cook for 8-10 minutes until soft and just browning

3. Next add curry powder and dried chilli flakes followed by the coconut milk and tomatoes. Allow this to cook together for a few minutes and then fill each tin with water and add this to the pot

4. Finally add the red lentils and cook on a gentle simmer for 30-40 minutes until thick and soupy, ensuring that the lentils are fully cooked and soft

5. Once cooked, check the seasoning and add the spinach to the pan. Allow it to wilt in the residual heat of the pan and then serve when still warm. You can keep this in the fridge for up to 2 weeks, making sure that you reheat each portion fully before serving.

4- Chicken stir fry (2 servings)

Macros  Kcal 346 - Protein 36g - Fat 4g  - Carbs 36g - Sat Fat 1g - Sugar 5g

Ingredients

• 200g rice noodles, soaked in boiling water

• 1 tsp sesame oil

• 2 skinless boneless chicken breasts, sliced into very thin strips

• 10 florets broccoli, chopped

• 100g shiitake mushrooms, sliced

• 1cm peeled and sliced fresh ginger

• 1 red chilli, sliced

• 2 tbsp soy sauce

• 1 lime, juiced

• Mint for garnish

Method

1. Get a large frying pan very hot over a high heat

2. Add a teaspoon of sesame oil, and quickly add the broccoli, mushrooms, chilli and ginger

3. Toss for a few moments, before adding the thinly sliced chicken

4. Again cook for a minute, tossing occasionally, add the soy sauce and allow to coat everything

5. Finally, add the noodles and squeeze over the lime juice. Serve as it is.
   

5- Shakshuka & baked eggs (2 servings) - One of my favs

Macros  Kcal 421|Protein 24g|Fat 25g | Carbs 23g| Sat Fat 6g| Sugar 15g

Ingredients

• 4 tbsp olive oil

• 1 onion, finely diced

• 2 red pepper, chopped

• 4 garlic cloves, crushed

• 2 tsp sweet paprika

• ½ tsp cumin seeds

• 1 tsp cayenne pepper

• Sprinkle of black seeds

• 800g tinned tomatoes

• 1 lemon, juiced

• 4 eggs

• 1 handful fresh coriander, roughly chopped

Method

1. Place a large lidded frying pan over a medium heat, add olive oil and gently sweat the onions with a pinch of salt

2. When soft and just golden, 8-10minutes, add garlic, peppers and all spices and fry until the peppers are starting to soften

3. Add the tomatoes, bring to the boil, then turn down the heat and simmer for 25-30 minute.

4. With a spoon make 4 little dents in the sauce and break in the eggs

5. Season them with salt, turn the heat right down as low as possible, cover tightly with the lid and cook gently for 10 minutes until the egg yolks are just set

6. Sprinkle with coriander, black seeds and serve.