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Linguini with crab and chilli

Linguini with crab and chilli

A quick supper idea that reaps the benefits of shellfish

 

Although I regularly preach about the benefits of choosing unprocessed carbohydrates, sometimes nothing quite beats a large bowl of white pasta, especially when teamed with one of my favourite ingredients, crab.  I’ve never been against including carbohydrates in the diet and as an active person I find them invaluable.  I also love food and enjoy eating a wide variety of different foods in my diet, which is a way of eating I fully endorse and a good strategy for gleaning everything your body requires.

White flour in the UK is actually fortified with nutrients such as iron, calcium and B vitamins so whilst they lack the fibre, which is the main benefit of choosing unprocessed varieties, they still offer something nutritious to the diet. White carbohydrates do effect blood sugar levels more aggressively than their high-fibre counterparts, but this effect is counteracted by teaming them up with a source of fat, protein and other high-fibre foods such as vegetables.

This dish is one of my favorites as I love crab.  Shellfish such as crab are a lean source of protein and rich in vitamin B12 and zinc, which makes them a great food choice for men as zinc plays a key role in the male reproductive system.  This dish is also a very good source of iron, which is required to maintain healthy red blood cell production and also a rich source of magnesium and potassium that are both associated with good heart health.

Crab is not an ingredient that makes a regular appearance in most peoples weekly shop but is readily available in most supermarkets as well as your local fishmonger.  If you can’t find crab then this dish also works really well with prawns.

 

Linguini with crab and chilli

Serves 2

Nutrition per serving

485 calories, 16.8g fat, 2.3g sat fat, 55.4g carbs, 4g sugar, 25.9g protein, 2g salt, 4.5g fibre

 

Ingredients

 

150g dried linguini

2 tbsp extra virgin olive oil

2 garlic cloves, crushed

1/2  lemon, juiced

1 lime, juiced

150g white crab meat

1 tbsp coriander, finely chopped

1 red chilli, finely chopped

2 spring onions, finely chopped

Sea salt

Black pepper

 

Method

 

  1. Bring a large saucepan of water to the boil.  Add the linguini and simmer gently for about 12 minutes until tender then drain.
  2. Heat the oil in a large, deep-sided frying pan over a medium heat.  Add the garlic and cook gently for about 1-2 minutes, carful not to burn.  If the garlic starts to colour then turn the heat down.
  3. Remove the pan from the hob and stir in the pasta.  Add the citrus juices and stir to combine.
  4. Add the crab,  coriander, chilli and spring onions then combine well.
  5. Season well and serve.

 

Download recipe as a PDF linguini-with-crab-and-chilli

 

Gluten-free chicken stir-fry with courgette noodles

Gluten-free chicken stir-fry with courgette noodles

Chicken stir-fry with courgette noodles

Serves 2

356 calories, 13.4g fat, 6g sat fat, 19.7g carb, 14.7g sugar, 33.5g protein, 11.5g fibre, 2g salt

Rich in: potassium, calcium, magnesium, iron, zinc, vitamins A, C and B complex

 

Veg-swaps are a health trend that is here to stay and offer a great way to replace carbohydrates in your recipes, which is useful if you’re trying to lose weight.  The bright colours in this dish mean you’re getting a great supply of valuable phytonutrients, which are pigments in plants that may help to protect the body from diseases such as those of the heart.  Shiitake mushrooms contain beta-glucan polysaccharides that have been shown to help enhance the immune system as well as vitamin D, which is lacking in many peoples diets, especially during the winter months.

Tamari is a gluten-free alternative to soy sauce and has a lovely rich flavour adding depth to the dish.  If you don’t eat meat then try adding a legume or pulse such as chickpeas or soya beans, which will add protein to the dish.  You could also throw in a handful of nuts such as cashews, pumpkin seeds or lentil sprouts for a little crunch. Furikake is a Japanese blend of sesame seeds and seaweed, which add an umami flavour to the dish as well as a source of iodine.

 

Ingredients

 

1 tbsp extra virgin coconut oil

1 large chicken breast, thinly sliced

1 lime, juiced

200g tenderstem broccoli, trimmed

1 red chilli, sliced thinly

1 inch piece of ginger, sliced into matchsticks

1/2 red onion, finely sliced

1 long red pepper, sliced into thin strips

2 garlic cloves, crushed

125g shiitake mushrooms, sliced

3 courgettes, julienned

1 tbsp coriander, chopped

2 tbsp tamari

1 tbsp ferukake

 

Method

  1. Heat the oil in a wok.  Once hot add the chicken and fry for 5 minutes until cooked through.
  2. Squeeze the lime juice into the wok and cook for a further 1 minute.
  3. Add the broccoli, chilli, ginger, onion, red pepper, garlic and mushrooms then fry for 3 minutes until tender.  Add a splash of water during cooking to steam the vegetables and help them to cook.
  4. Take the wok off the heat and stir in the courgette, coriander, tamari and ferukake.
  5. Divide between two plates and serve.

 

Download recipe as a PDF (chicken-stir-fry-with-courgette-noodles)