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Quorn, cauliflower and sultana curry

Quorn, cauliflower and sultana curry

Cauliflower, Sultana and Quorn Curry

Serves 4

535 calories per serving

Rich in: potassium, iron, zinc, B6 and vitamin C

This curry is a brilliant example of how you can replace meat for Quorn.  Using Quorn offers a rich source of protein as well as a source of zinc, which has been shown to help maintain a heathy immune system.  Cauliflower is also one of the most humble superfoods.  Although it may not be the most colorful of foods it is packed with vitamin C and sulphur compounds that hep to protect the body against diseases such as cancer. 

 

Ingredients

300g brown rice

1 tbsp Extra virgin olive oil

1 large onion, finely chopped

2 garlic cloves, finely chopped

1 inch piece of ginger, peeled and chopped

1 tbsp curry powder

1 tsp ground cardamom

1 red chilli, finely chopped

1 pinch sea salt

1 pinch black pepper

200g can of chickpeas, drained and rinsed

350g Quorn pieces

3 tbsp sultanas

1 medium cauliflower, trimmed and cut into small florets

½ can of coconut milk (reduced fat)

1 lime, juiced

1 small bunch of mint

1 small bunch of coriander

 

Method  

  1. Set a medium saucepan of water to boil. Once the water is boiling add the rice.  Turn the heat down and simmer for 20 minutes until tender.
  2. Heat a large deep-sided non-stick pan over a medium heat and add the oil. Add the onion, garlic and ginger to the pan and cook gently for 5 minute until softened.
  3. Add the spices to the pan and cook for 1 minute until they become fragrant.
  4. Add 200ml of water to the pan and simmer for 2 minutes. Now add the chilli, salt, pepper, chickpeas, Quorn and sultanas then simmer for a further 10 minutes.
  5. Add the cauliflower florets and a further 150ml of water then simmer for another 5-8 minutes until the cauliflower is tender (keep the cauliflower tender to add texture)
  6. Pour in the coconut milk and add the lime juice, mint and coriander then cook for a further 2 minutes. Check for seasoning and then take off the heat.
  7. Drain the rice and serve in bows with the curry.

 

 Download PDF here Cauliflower curry

 

 

 

Shredded chicken and lemongrass broth

Shredded chicken and lemongrass broth

Shredded chicken and lemongrass broth (Download as a PDF shredded-chicken-and-lemongrass-broth)

Serves 2

 

Ingredients

1 chicken breast on the bone

1 stick of soba noodles

1 red onion, finely sliced

A thumb-sized piece of fresh ginger, peeled and cut into thin strips

1 garlic clove, finely diced

1 stick of lemongrass, bashed

1 tsp light olive oil

600ml chicken or vegetable stock

Juice of 1 lime

1 tbsp tamari sauce

1 head of pak choi, sliced lengthways

2 spring onions, sliced on the diagonal

A handful of fresh coriander leaves, finely chopped, plus extra to garnish

 

Method  

  1. Preheat the oven to 180C. Place the chicken breast on a baking sheet and cook for about 20 minutes.
  2. Cook noodles until tender then drain and rinse under cold water and set aside.
  3. Remove the chicken from the oven and leave to cool slightly before shredding off the bone (you can also use leftover chicken as a quicker option).
  4. Combine the onion, ginger, garlic, lemongrass, olive oil and a large splash of stock in a large pan and cook on a low heat for 5 minutes.
  5. Add the remaining stock and bring to the boil. Boil for 10 minutes, then turn down the heat to low and add the chicken, cook for another 2 minutes.
  6. Add the noodles along with the lime juice, tamari and pak choi cooking for 1 minute longer.
  7. Remove from the heat, take out the lemongrass and add spring onions and coriander.

You can try serving with cooked prawns instead of chicken breast

 Download as a PDF (shredded-chicken-and-lemongrass-broth)

 

Turmeric chicken with Asian coconut slaw

Turmeric chicken with Asian coconut slaw

Great low calorie light supper option

Serves 4

340 calories, 9.9g fat, 4.7g sat fat, 16.9g carbohydrate, 13.3g sugar, 40g protein, 7.6g fibre

 

This nourishing salad contains many spices including turmeric, which has been shown to help reduce inflammation in the body as a result of its active ingredient called curcumin.  This salad is also rich in iron, magnesium and vitamins B6, C and A.   Red cabbage and carrots are rich in antioxidant phytonutrients including beta-carotene and anthocyanins that may help to reduce the risk of diseases such as heart disease and cancer.  If you don’t eat meat then try with a firm white fish such as monkfish or halibut.  This dish would also work well with firm tofu, which is a great alternative for vegans (replace the fish sauce with light soy or tamari sauce).

 

Ingredients

 

Spice Rub

 1 1/2  tbsp curry powder

1/2 tsp sea salt

1 tsp paprika

1/2 tsp ground cumin

1/2 tsp ground coriander

1 tsp turmeric

1/2 tsp ginger

 

4 large chicken breasts

1 garlic clove, crushed

2 tsp extra virgin olive oil  

 

Salad  

½ red cabbage, finely shredded

½ white cabbage, finely shredded   

½ cucumber, de-seeded and julienned

2 carrots, julienned  

1 handful of beansprouts

1 small handful of coriander, chopped

1 small handful of mint, chopped  

1 small handful of Thai Basil, chopped (leave out with if you can’t find it)

1 handful of raw roasted peanuts, lightly crushed

 

Dressing

1 tbsp fish sauce

100ml light coconut milk

1 tsp palm sugar (or Demerara)

1 lime, juiced

1 chilli, chopped

½ lemongrass, chopped

1 small garlic clove, chopped

1 small handful coriander

 

Method

  1. Combine the spices in a small bowl.
  2. Rub the chicken with the crushed garlic and olive oil.
  3. Place the chicken in a large bowl and add the spices. Combine well so that all the chicken is coated.
  4. Prepare the salad by combining the vegetables, herbs and peanuts in a large bowl.
  5. Prepare the dressing by placing the ingredients in a small blender and blitzing until smooth then set aside.
  6. Place a griddle pan on a medium heat and leave to heat up.
  7. Meanwhile, one at a time, place the chicken breasts on one half of a large sheet of clingfilm, fold the clingfilm over so that the spices are sealed in and gently bash with a rolling pin until about 1 cm thick.
  8. Place the breasts on the griddle and cook for 5 minutes on each side until cook through.
  9. Add the dressing to the salad and combine well.
  10. Serve one chicken breast on a plate with a generous mound of Asian slaw.
Moroccan turkey burgers with lemon yoghurt dressing

Moroccan turkey burgers with lemon yoghurt dressing

 

Perfect high-protein snack or light supper (download as PDF moroccan-turkey-burgers-with-lemon-yoghurt-dressing)

Serves 4 (three burgers) per serving

230 calories per serving

 

These burgers are high in protein and low in calories, which makes them the perfect dish if you’re trying to lose weight.  Protein helps to keep you feeling fuller for longer. Each serving of this dish also supplies a rich-source of B vitamins that are important for healthy skin and energy metabolism.

 

Ingredients

400g turkey mince

2 spring onions, finely sliced

1 red chilli, finely chopped

1 garlic clove, minced

1 small handful of flat-leaf parsley, finely chopped

1 small handful of coriander, finely chopped

1 courgette, grated

1 tsp Ras El Hanout

1 tsp ground cumin

Sea salt

Black pepper

Light olive oil

12-15 Iceberg lettuce leaves

 

Dressing

150ml low fat plain yoghurt

½ lemon, juiced

 

Method

  1. Preheat the over to 180C.
  2. Add the turkey mince to a large bowl and break up.
  3. Add the spring onions, chilli, garlic, herbs, courgette, spices, salt and pepper to the bowl and combine well.
  4. Form the mixture into 12 balls and press each one down to form a burger shape.
  5. Pour 100ml of oil into a large frying and heat. Add the burgers and shallow fry for a few minutes each side until browned.
  6. Remove the burgers from the pan and then transfer to a plate topped with kitchen towel.
  7. Place the burgers on a large roasting tin and cook for 10 minutes until cooked through.
  8. Remove the burgers from oven.
  9. Prepare the dressing by adding the ingredients to a small bowl and whisking with a fork.
  10. Serve three burgers per person with lettuce leaves to use as a wrap. Top the burgers with lemon yoghurt dressing.  You could also serve with a small serving of grain-based salad such as quinoa or brown rice.

Download as PDF (moroccan-turkey-burgers-with-lemon-yoghurt-dressing)