High Protein

Recipes

Posted on October 31, 2013 by Jenny Cromack

High Protein

Hello everyone here are some higher protein meals. I hope you enjoy them.

Rosemary & Honey Chicken With Roast Vegetables

Kcal 230, Protein 30g, Carbs 15 fat  5g, Sat 1g

Serves 4
Ingredients Process
  • 4 chicken breasts

 

  • Marinade:
  • 3 tbs olive oil
  • 3 tbs balsamic vinegar
  • 3 tbs honey
  • 3 tbs lemon juice
  • 2tbs rosemary

 

  • Roast veg:
  • 2 red onions quartered
  • 2 green peppers
  • 2 red peppers
  • 2 carrots
  

  • Add the ingredients for the marinade together in a bowl. Mix and add the chicken and leave covered in the fridge for 2-3 hours.
  • Chop all of the vegetables and add to a roasting tray with a drizzle of olive oil and a good lug of balsamic vinegar
  • Place chicken on a separate roasting tray and cover with foil.
  • 4. Place the vegetables and chicken into the oven for 40mins at 200oc or until cooked.

Cajun Chicken Quinoa

Kcal  404 , Protein 42g, Carbs 39g, fat  4g, Sat 1g

Seves 5
Ingredients Process
  • 4 chicken breasts
  • 2 tbsp Cajun seasoning
  • 100g quinoa
  • 600ml hot chicken stock
  • 100g dried apricots , sliced
  • 1 250g pouch ready-to-use Puy lentils
  • 1 tbsp coconut oil
  • 2 red onions , cut into thin wedges
  • 1 bunch spring onions , chopped

 

 
  • Chop the chicken, coat in the Cajun seasoning and oven bake at 200 degrees c for 20 minutes
  • Simmer the quinoa (covered) in the chicken stock for 10 minutes. After 10 minutes, add the lentils and apricots and simmer for 5 minutes more until the stock has been absorbed.
  • Gently fry the onions until cooked.
  • 4. Mix the quinoa/apricots/lentils with the onions and chicken and serve

 

 

Italian Beef Stew

243 kcalories, protein 27g, carbohydrate 9g, fat 11g, saturated fat 3g,

Serves 4
Ingredients Process
 

 

  • 500g stewing beef
  • 350ml vegetable stock
  • 2 red onions quartered
  • 1 red pepper chopped
  • 1 green pepper chopped
  • 2 carrots chopped
  • 2 garlic gloves finely chopped
  • 1 tbsp tomato purée
  • 1 tbsp Italian seasoning
  • 1 tbsp rosemary
  • Salt and freshly ground black pepper
  

 

  • Gently fry the onions and garlic

 

  • Add the peppers, carrots, tomato purée, stock, seasoning and beef to the pan.

 

  • Cover and simmer for 40mins.

 

  • 4. After 40mins remove the lid and simmer for a further 20mins.