Everything for quick lunches, family sized dinners and tasty deserts.

Transcription

1 High Protein Recipes Everything for quick lunches, family sized dinners and tasty deserts. Jerome Rietveld

2 CONTENTS CRISPY CHICKEN BURGERS WITH LEMON MAYO 2 HERBED CHICKEN SKEWERS 3 SPICY CAJUN CHICKEN QUINOA 4 CAJUN TURKEY STEAKS WITH PINEAPPLE SALSA 5 THAI TURKEY BURGERS 6 THAI SPICED TURKEY PATTIES WITH NOODLE SALAD 7 THAI TURKEY STIR-FRY 8 ORIENTAL BEEF SKEWERS WITH CUCUMBER SALAD 9 CHILLI BEEF WITH BROCCOLI & OYSTER SAUCE 10 FRUITY LAMB TAGINE 11 SEA BASS & SEAFOOD ITALIAN ONE-POT 12 SPICY TUNA & COTTAGE CHEESE JACKET 13 SPRING SALMON WITH MINTY VEG 14 THAI SALMON KEBABS WITH SWEET CHILLI & LIME DIP 15 SICILIAN FISH STEW 16 CHILLI CHICKEN RAMEN 17 LOW CALORIE CHEESY LASAGNE 18 OVERNIGHT OATS 19 HIGH PROTEIN CHOCOLATE PUDDING 20 VANILLA PROTEIN CHEESECAKE 21

3 CRISPY CHICKEN BURGERS WITH LEMON MAYO Low calorie BURGERS! What s not to love? Kcalories 396 Protein 37g Carbs 37g 10g Fibre 2g 4 chicken breasts 3 slices white bread, toasted 1 egg 1 tsp Dijon mustard zest 1 lemon, juice from ½ 4 tbsp reduced-fat mayonnaise 4 ciabatta buns, warm or toasted 1. Heat grill to high. Put the chicken breasts between 2 pieces of cling film and bash with a rolling pin until they re about half their original thickness. Whizz the toast in a food processor to rough breadcrumbs, then tip out onto a plate. 2. Beat the egg and mustard together in a bowl and season. Dip the chicken into the egg, let the excess drip back into the bowl, then press into the toasty breadcrumbs. Put under the grill on a flat baking sheet and grill for about 10 mins, turning once, until golden and crisp on both sides and the chicken is cooked through. 3. Beat the lemon zest, juice and lots of black pepper into the mayonnaise. Spread some of the mayo onto the bottom halves of the buns, top with a chicken breast and salad of your choice and serve. High Protein Recipes 2

4 HERBED CHICKEN SKEWERS Serves 8 A super healthy chicken dish with a no-cook relish Kcalories 230 Protein 18g Carbs 16g 9g Fibre 2g 500g tiny new potatoes - look for packets, or pick out the smallest ones you can find if they are sold loose 3 tbsp each of chopped parsley, mint and chives 6 tbsp olive oil 2 tbsp lemon juice 500g skinless chicken breasts, cut into 3cm chunks 1 red onion, peeled 1 red pepper, seeded and cut into 3cm chunks 1 lemon, cut into 8 wedges For the relish 8 ripe tomatoes - vine grown tomatoes tend to have the best flavour 2 green chillies, seeded and finely chopped 2 small garlic cloves, finely chopped 4 tbsp olive oil 2 tbsp white wine vinegar 1. If using wooden or bamboo skewers soak eight in cold water for about half an hour. Cook the potatoes in boiling salted water for minutes, until just tender, drain and leave to cool. Mix the herbs, oil, lemon juice, salt and pepper in a large bowl and add the chicken and potatoes. Mix well until everything is glistening. Cut the onion into 6 wedges, then separate the layers on each wedge. Add the onion and the pepper to the marinade and mix thoroughly. 2. To make the relish, halve and seed the tomatoes, then chop the flesh finely. Mix the tomatoes, chillies, garlic, oil, vinegar, salt and pepper and spoon into a small dish. 3. Thread the chicken, potatoes, peppers and onion onto 8 skewers, finishing each with a lemon wedge. Barbecue directly over a medium high heat for 5-6 minutes on each side, until the chicken is cooked. Serve piled on a serving platter with the tomato. High Protein Recipes 3

5 SPICY CAJUN CHICKEN QUINOA Protein-packed meal makes this midweek dish a super healthy option Kcalorie 386 Protein 47g Carbs 35g 7g Fibre 5g 4 skinless chicken breasts, cut into bitesized pieces 1 tbsp Cajun seasoning 100g quinoa 600ml hot chicken stock 100g dried apricots, sliced ½ x 250g pouch ready-to-use Puy lentils 1 tbsp olive oil 2 red onions, cut into thin wedges 1 bunch spring onions, chopped small bunch coriander, chopped 1. Heat oven to 200C/180C fan/gas 6. Toss the chicken with the Cajun spice and arrange in a single layer in a roasting tin. Bake for 20 mins until the chicken is cooked. Set aside. 2. Meanwhile, cook the quinoa in the chicken stock for 15 mins until tender, adding the apricots and lentils for the final 5 mins. Drain and place into a large bowl with the chicken, toss together. 3. While the quinoa is cooking, heat the oil in a large frying pan and soften the onions for mins. Toss the onions into the quinoa with the coriander and some seasoning, then mix well. High Protein Recipes 4

6 CAJUN TURKEY STEAKS WITH PINEAPPLE SALSA Turkey is the ultimate healthy, high protein low calories food, this is delicious Kcalorie 386 Protein 47g Carbs 35g 7g Fibre 5g 1 red onion, finely chopped 1 tbsp sunflower oil 1 red pepper, deseeded and diced 200g basmati rice 450ml chicken stock 400g can kidney beans, rinsed and drained 4 turkey steaks 2 tsp Cajun seasoning 5oz 140g fresh pineapples (or 220g can pineapple rings, drained) ½ green chilli, finely chopped Juice 1 lime 1. Reserve 2 tbsp of the onion for the salsa. Heat the oil in a saucepan and cook the remaining onion and half the pepper for 4 mins or until softened and coloured. Stir in the rice, then pour in the stock. Add the kidney beans and a pinch of salt. Bring to the boil, stir once, cover the pan, then reduce the heat to a gentle simmer. Cook for 15 mins until the rice is tender and the liquid absorbed. 2. Dust the turkey steaks with the Cajun spice and griddle or fry in a non-stick pan for about 4-6 mins on each side until cooked through. Cut the pineapple into small pieces and mix together with the reserved red onion, pepper, green chilli and lime juice. Spoon some salsa over each steak and serve with the rice. High Protein Recipes 5

7 THAI TURKEY BURGERS Healthy burger treats with a spicy Thai kick Kcalories 286 Protein 34g Carbs 18g 9g Fibre 1g 500g turkey mince (5% fat) 85g fresh breadcrumbs 3 tbsp red Thai curry paste (2 tbsp if you are using an authentic hot Thai brand ½ bunch spring onion finely chopped 1 egg, beaten 1 tbsp sunflower oil To serve mango pickle mayo Spicy mango salsa 4 ciabatta rolls, split handful Baby Gem lettuce leaves ½ cucumber, peeled and sliced 4 ripe tomatoes, sliced 1. Place mince, breadcrumbs, curry paste, spring onions and egg into a large bowl. Season lightly, then mix well with your hands to combine. Divide into 4 and shape into burgers. Chill for 20 mins. 2. Meanwhile, make the salsa and mayo. Brush the burgers with oil and grill for 7 mins each side, or until firm, golden and cooked through. Alternatively, cook on the barbecue. 3. Once cooked, toast the rolls, cut-side up, under the grill. To serve, top the rolls with a turkey burger, add lettuce, cucumber, tomato slices and a spoonful of mayo or salsa and put the lids on. High Protein Recipes 6

8 THAI SPICED TURKEY PATTIES WITH NOODLE SALAD Treat yourself to this low-fat, healthy Thai dish after a hard day s work, it s quick and easy to make Kcalories 173 Protein 27g Carbs 14g 2g Fibre 2g 400g turkey breast or fillet, roughly chopped 1 lemongrass stalk, finely chopped 2 garlic cloves, crushed zest and juice 1 lime 3 tbsp low-sodium soy sauce small bunch coriander, chopped 1 red chilli, deseeded and chopped 2 nests medium wheat noodles 300g pack mixed peppers stir-fry vegetables sweet chilli sauce, to serve (optional) 1. Heat the grill to Medium. Put the turkey in a food processor and pulse until minced. Add the lemongrass, garlic and lime zest, and half the soy sauce, coriander and chilli, then pulse again until combined. Tip the mix into a bowl and add some black pepper. Shape into 8 patties, then transfer to a non-stick baking tray and grill for 3-4 mins each side, until cooked through. 2. Meanwhile, soak the noodles following pack instructions, then drain and add the vegetables, the remaining soy sauce and the lime juice. Toss well, divide between plates and sprinkle with the remaining coriander and chilli. Serve with the turkey patties and some sweet chilli sauce for dipping, if you like. High Protein Recipes 7

9 THAI TURKEY STIR-FRY A flash-in-the-pan noodle dish that s flavoursome, low fat and fast for those with a busy schedule Kcalories 425 Protein 32g Carbs 71g 3g Fibre 4g 300g rice noodles 1 tsp sunflower oil 400g turkey breast steaks, cut into thin strips and any fat removed 340g green beans, trimmed and halved 1 red onion, sliced 2 garlic cloves, sliced juice 1 lime, plus extra wedges for serving 1 tsp chilli powder 1 red chilli, finely chopped 1 tbsp fish sauce handful mint, roughly chopped handful coriander, roughly chopped 1. Cook the rice noodles following pack instructions. Heat the oil in a non-stick pan and fry the turkey over a high heat for 2 mins. Add the beans, onion and garlic, and cook for a further 5 mins. 2. Stir in the lime juice, chilli powder, fresh chilli and fish sauce, then cook for 3 mins more. Stir in the noodles and herbs, then toss everything together before serving. High Protein Recipes 8

10 ORIENTAL BEEF SKEWERS WITH CUCUMBER SALAD Ready in a flash these skewers are perfect for barbecues or the grill Kcalories 228 Protein 32g Carbs 8g 8g Fibre 1g 4 thin-cut sirloin steaks or minute steaks, trimmed of any fat and each cut into 3 long strips 100ml sachet stir-fry sauce (we used oyster and spring onion) 1 tbsp sesame seeds For the salad 1 tsp white wine vinegar 1 tsp light soy sauce 1 cucumber, cut into small chunks 3 spring onions, sliced ½ red chilli, deseeded and finely chopped handful coriander leaves, chopped 1. Heat grill to high. In a bowl, mix the steak strips with the stir-fry sauce and sesame seeds. Thread onto 12 skewers, then grill for 12 mins, turning halfway through, until golden and sticky. 2. For the salad, mix the vinegar and soy together, then toss with the cucumber, spring onions, chilli and coriander. Serve with the beef skewers and some boiled basmati rice. High Protein Recipes 9

11 CHILLI BEEF WITH BROCCOLI & OYSTER SAUCE Marinate a cheaper cut like rump steak to tenderise the meat then stir fry with vegetables and rich Chinese flavours Kcalories 408 Protein 30g Carbs 20g 21g Fibre 3g 500g rump steak, sliced into thin strips 2 tbsp soy sauce large pinch five-spice powder 2 tbsp shaoxing rice wine or dry sherry 1 red chilli, sliced into thin rings 2 tbsp cornflour 3 tbsp sunflower oil 2 peppers, seeded and cut into uneven chunks 150g tenderstem broccoli, trimmed into finger length pieces 200ml chicken stock 2 tbsp oyster sauce rice or noodles, to serve 1. Place the beef in a bowl with the soy, five-spice, rice wine, chilli and cornflour, and season with black pepper. Mix well so the beef is completely coated in the thick paste and leave to marinate for at least 10 mins but 30 mins is better. 2. Heat 2 tbsp of oil in a wok until very hot. Add the beef to the wok, but do not overcrowd the pan the beef needs to be in a single layer. If necessary, cook the beef in batches. Fry the beef vigorously for about 3 mins until brown and crisp and scoop onto a plate. 3. When all the beef is cooked give the wok a quick wipe out. Heat the remaining oil and stir fry the peppers and broccoli for a minute then pour over the stock and add the oyster sauce. Simmer everything together for 1 min then add the beef to the wok and boil briefly to thicken the sauce then serve straight away with rice or noodles. High Protein Recipes 10

12 FRUITY LAMB TAGINE This succulent and super healthy onepot is guaranteed to satisfy a crowd - save time and make it up to two days ahead Kcalories 497 Protein 40g Carbs 46g 18g Fibre 12g 2 tbsp olive oil 500g lean diced lamb 1 large onion, roughly chopped 2 large carrots, quartered lengthways and cut into chunks 2 garlic cloves, finely chopped 2 tbsp ras-el-hanout spice mix (see tip, below) 400g can chopped tomatoes 400g can chickpeas, rinsed and drained 200g dried apricots 600ml chicken stock To serve 120g pack pomegranate seeds 2 large handfuls coriander, roughly chopped 1. Heat oven to 180C/160C fan/gas 4. Heat the oil in a casserole and brown the lamb on all sides. Scoop the lamb out onto a plate, then add the onion and carrots and cook for 2-3 mins until golden. Add the garlic and cook for 1 min more. Stir in the spices and tomatoes, and season. Tip the lamb back in with the chickpeas and apricots. Pour over the stock, stir and bring to a simmer. Cover the dish and place in the oven for 1 hr. 2. If the lamb is still a little tough, give it 20 mins more until tender. When ready, leave it to rest so it s not piping hot, then serve scattered with pomegranate and herbs, with couscous or rice alongside. High Protein Recipes 11

13 SEA BASS & SEAFOOD ITALIAN ONE-POT A one-pot fish stew with shellfish and all the fresh flavours of the Mediterranean - serve with plenty of bread for dipping Kcalories 329 Protein 45g Carbs 7g 11g Fibre 2g 2 tbsp olive oil 1 fennel bulb, halved and sliced, fronds kept separate to garnish 2 garlic cloves, sliced ½ red chilli, chopped 250g cleaned squid, sliced into rings bunch basil, leaves and stalks separated, stalks tied together, leaves roughly chopped 400g can chopped tomatoes 150ml white wine 2 large handfuls of mussels or clams 8 large raw prawns (whole look nicest) 4 sea bass fillets (about 140g/5oz each) crusty bread, to serve 1. Heat the oil in a large saucepan with a tight-fitting lid, then add the fennel, garlic and chilli. Fry until softened, then add the squid, basil stalks, tomatoes and wine. Simmer over a low heat for 35 mins until the squid is tender and the sauce has thickened slightly, then season. 2. Scatter the mussels and prawns over the sauce, lay the sea bass fillets on top, cover, turn up the heat and cook hard for 5 mins. Serve scattered with the basil leaves and fennel fronds, with crusty bread. High Protein Recipes 12

14 SPICY TUNA & COTTAGE CHEESE JACKET Serves 1 For a low-fat energy lunch try a carbohydrate-heavy baked potato with a light and nutritious filling Kcalories 439 Protein 64g Carbs 33g 5g Fibre 3g 225g can tuna, drained ½ red chilli, chopped 1 spring onion, sliced handful halved cherry tomatoes ½ small bunch coriander, chopped 1 medium-sized jacket potato 150g low-fat cottage cheese 1. Preheat the oven to 180C/Gas 4/fan oven 160C. Prick the potato several times with a fork and put it straight onto a shelf in the hottest part of the oven. Bake for approximately 1 hour, or until it is soft inside. 2. Mix tuna with chilli, spring onion, cherry tomatoes and coriander. Split jacket potato and fill with the tuna mix and cottage cheese. High Protein Recipes 13

15 SPRING SALMON WITH MINTY VEG An easy-to-prepare healthy meal which counts for two of your five-a-day Kcalories 555 Protein 40g Carbs 42g 26g Fibre 10g 750g small new potatoes, thickly sliced 750g frozen peas and beans (we used Waitrose pea and bean mix, 2.29/1kg) 3 tbsp olive oil zest and juice of 1 lemon small pack mint, leaves only 4 salmon fillets about 140g/5oz each 1. Boil the potatoes in a large pan for 4 mins. Tip in the peas and beans, bring back up to a boil, then carry on cooking for another 3 mins until the potatoes and beans are tender. Whizz the olive oil, lemon zest and juice and mint in a blender to make a dressing(or finely chop the mint and whisk into the oil and lemon). 2. Put the salmon in a microwave-proof dish, season, then pour the dressing over. Cover with cling film, pierce, then microwave on High for 4-5 mins until cooked through. Drain the veg, then mix with the hot dressing and cooking juices from the fish. Serve the fish on top of the vegetables. High Protein Recipes 14

16 THAI SALMON KEBABS WITH SWEET CHILLI & LIME DIP Always pop some salmon fillets in your shopping basket? Try this new way to transform them Kcalories 291 Protein 29g Carbs 3g 19g Fibre 1g 4 tbsp sweet chilli sauce juice 1 lime 4 x 140g/5oz skinless salmon fillet, cut into large chunks oil, for drizzling 1. Combine the sweet chilli sauce and lime juice in a bowl. Pour half the mixture into a bowl for serving. Thread the salmon onto 4 skewers and brush with the remaining chilli sauce. Marinate for 20 mins. 2. Heat a griddle pan until very hot. Shake excess marinade from the kebabs, then drizzle with oil, season and griddle for 8 mins, turning occasionally until the salmon is opaque and comes away easily from the pan. Serve hot with the dipping sauce. High Protein Recipes 15

17 SICILIAN FISH STEW Serves 3 Kcalories 334 Protein 46g Carbs 26g 2g Fibre 3g Onion, halved and sliced 2 celery stalks, sliced 3 garlic cloves, sliced Pinch of chilli flakes 2 plum tomatoes, diced 125ml white while 400ml vegetable stock 50g couscous 600g white fish ½ lemon zest Handful chooped parsley 1. Heat tbsp. of oil in a wide shallow pan. Add onion, celery, garlic, chilli flakes. Season and cook for 10 minutes 2. Add tomatoes and cook for another couple of minutes. Pour in whine and stock and bring to the boil. Cook for 2 minutes then add couscous 3. Turn down to a simmer and add the fish 4. Cover with a lid and cook until the fish is donw, about 5-7 minutes 5. Divide into 3 dishes, breaking the fish into large pieces. Sprinkle over lemon zest and parsley High Protein Recipes 16

18 CHILLI CHICKEN RAMEN Serves 5 Super low calorie, high protein, easy to make what more could you want? Kcalories 255 Protein 30g Carbs 20g 5g Fibre 5g 1.4l good-quality chicken stock small pack coriander, stalks and leaves separated 1 red chilli (deseeded if you don t like it too hot), sliced 2 tbsp light soy sauce 120g grey oyster mushrooms, sliced 120g pack baby pak choi 5 skinless cooked chicken breasts, sliced 120g egg noodles 70g sliced bamboo shoots Handful chooped parsley 1. Set a large saucepan over a medium heat and pour in the stock. Finely chop the coriander stalks and add to the stock with most of the chilli. Bring to the boil and add 200ml water. Once boiled, reduce the heat and simmer for 5-10 mins to infuse the coriander and chilli. 2. Add the soy sauce and a grinding of black pepper, then the mushrooms, pak choi, chicken and noodles. Simmer for 2 mins until the noodles soften, before adding the bamboo shoots. 3. Serve in deep bowls topped with coriander leaves and the remaining chilli slices. High Protein Recipes 17

19 LOW CALORIE CHEESY LASANGE Serves 8 Make 8 meals in under an hour, get your cheesy fix without the calories Kcalories 303 Protein 30g Carbs 21g 11g 3 mixed peppers, chopped 1 green chilli pepper, deseeded 1 red onion, chopped 2 cloves garlic, chopped 1 tbsp coconut oil 170g tin of sweetcorn, drained 3 tbsp fajita or Mexican seasoning Pinch of salt 150g low fat cheddar 750g lean steak beef mince 2 cans of chopped tomatoes (400g each) 2 tbsp tomato puree 4 healthy tortilla wraps 1. Preheat oven to 180 degrees Celsius.Heat the coconut oil in a large pan and add the peppers, chilli pepper, onion and garlic and cook for a few minutes. 2. Add mince to the pan and brown it.add the sweetcorn, chopped tomatoes, Mexican seasoning, tomato puree and salt to the pan, re-duce the heat and simmer for minutes. 3. Once it s cooked get a large oven proof lasagne dish and spread a layer of the meat mixture on the bottom then layer with two of the tortillas (rip them up if necessary). Repeat with another layer of mince and tortillas then a final layer of mince. Top with grated cheese and place into the oven for 30 minutes. Serve. High Protein Recipes 18

20 OVERNIGHT OATS Serves 1 Make in 3 minutes. The perfect high carb pre work out or grab and go meal. Kcalories 519 Protein 47g 9g Carbs 68g Fibre 8g 60g porridge oats 2 scoops (around 50g) of protein powder (Chocolate is fine) 1 medium banana 150ml water (Can replace with milk but will be 75 calories more) Dash of cinnamon 1. Mash banana into a tupper wear box or a bowl 2. Combine all ingredients and mix 3. Refrigerate overnight or 3-4 hours. 4. Can also add berries for extra nutrients and fibre. High Protein Recipes 19

21 HIGH PROTEIN CHOCOLATE PUDDING Serves 1 This is genuinely delicious and easy to make. Kcalories 343 Protein 46g 12g Carbs 15g Fibre 3g 2 scoops (around 50g) of chocolate protein powder 2 teaspoons of coco powder 1 teaspoon of baking powder Dash of milk 10g square of chocolate 1. Combine all powder ingredients in a bowl and mix 2. Add dash of milk to form a paste. More milk= gooier pudding 3. Microwave for seconds. Longer in the microwave forms a cake like texture, experiment with what you like best. 4. While still warm, insert chocolate and let it melt High Protein Recipes 20

22 VANILLA PROTEIN CHEESECAKE Serves 1 While there s actually no cheese in it, the casein protein is SO filling you will be fully satisfied and take a nice protein hit Kcalories 343 Protein 46g 12g Carbs 15g Fibre 3g 250g 0% fat Greek yogurt 2 plain digestive biscuits 1 scoop of vanilla casein protein powder (or whey) Half teaspoon of cinammmon Teaspoon of cocopowder 1. Max up 2 digestive biscuits into a fine powder, then compress flat into a dessert bowl 2. Mix 250g of 0% fat Greek yogurt with a scoop of vanilla casein protein (30g) and a splash of water in a bowl (You can use whey protein but casein will provide a more cheesecake like texture, it s a thicker, slower release protein which makes it more filling) 3. Put yogurt/ casein mix on top of the biscuit base 4. Sprinkle with half a tea spoon of cinnamon and a tea spoon of coco powder High Protein Recipes 21