High protein menu, part 1

Stuffed bell pepper with cheese

Photo by Sigmund on Unsplash

INGREDIENTS (per 1 serving):

● Adyghe cheese (90 g.)

● Any hard cheese (10 g.)

Egg (1 pcs.)

● Bell pepper (1-2 pcs.)

Tomato (20 g.)

Dill / Parsley

PREPARATION:

● Cut the tomato into circles.

● Cut the pepper in half and peel the seeds.

● Three Adyghe cheese on a coarse grater, add the egg and chopped greens, salt/pepper to taste, mix, and spread in half the pepper.

● Top with chopped tomatoes, sprinkle with grated hard cheese, put in a baking dish, and put in the oven for 20-25 minutes at 180C.

Fish cutlets with bright citrus salad

Image by Henrik Larsen from Pixabay

INGREDIENTS (2 servings):

● cod fillet (280 g.),

onions (20 g.),

● chickpea flour (20 g.),

● yolk (2 pcs.),

carrots (20 g.),

● green beans (120 g.),

● bell pepper (20 g.),

● Chinese cabbage (40 g.),

● sesame seeds.

● half an orange,

● olive oil.

● dill / parsley

PREPARATION:

● Pass the fillet through a meat grinder or grind it with a blender.

● Chop the onion finely, three carrots on a coarse grater.

● Mix vegetables with minced fish, add yolks, salt, pepper, and chickpea flour. Mix well, leave for 15 minutes., Then form cutlets. We spread them in a baking dish and put them in the oven at 180C for 15-20 minutes.

● We are preparing a side dish. Blanch the beans (for 1 min. In boiling water), and then immediately lower them into ice water.

● Cut bell pepper and Chinese cabbage into medium strips. Large chopped greens.

● Mix vegetables and herbs, season 1 tbsp. olive oil, orange juice, salt, and pepper, add the fried sesame seeds and orange zest.

 ● Mix and serve with cutlets.

Falafel

Image by tomwieden from Pixabay

INGREDIENTS (per 1 serving):

● Nut, 250 g.

● Sesame, 1 tbsp.

● Chives, 2-3 stalks

● Cumin, 3 tsp

● Coriander, 3 tsp

● Hot chili, 1/2 tsp

Lemon juice, 2-3 tsp

PREPARATION:

● Soak chickpeas in cold water (so that it covers 2-3 cm) as recommended on the package. Most often it is from 6 to 12 hours.

● If you soak overnight – it will be perfect.

● In a mortar, crush the fried sesame seeds with a couple of drops of olive oil. It turns out pasta – tahini.

● Chop the green onions finely.

● Put chickpeas in small portions in the blender bowl and turn them into pulp in pulsating approaches. Spread in a separate bowl and repeat with the remaining chickpeas.

● The last step is to grind tahini, dried cumin, coriander, hot chili, and green onions in a blender. In general, this set of herbs is most characteristic of falafel and its original taste. If you don’t have something, just don’t add it. You will try for the first time, and decide what spices you lacked.

● Combine everything in a bowl, add lemon juice – to taste.

● Mix everything well until smooth. The mass will appear friable, but don’t be alarmed. Here you can add ready-made bulgur, for example, then the balls will be juicier and more voluminous to taste.

● Roll balls the size of a walnut. Tamp them well in the palm of your hand, then they will be decently strong.

● Heat vegetable oil in a saucepan. When the oil is warm enough (a drop of water will hiss) dip the balls a few pieces, so that it is convenient for you to turn them over.

● Fry the balls until golden brown on all sides. Then put it on a paper towel to remove a little oil.

● Serve with a salad of fresh vegetables and some sauce – hummus or with yogurt.

Italian salad with cheese

Photo by Dmitry Dreyer on Unsplash

INGREDIENTS (per 1 serving):

● Red beans (boiled or canned) (50 g.)

● Adyghe cheese (80 g.)

● Arugula (handful)

● Red onion (5 g.)

● Cherry tomatoes (50 g.)

● Bell pepper (30 g.)

● Olive oil (1 tablespoon)

● Apple cider vinegar (1 tablespoon)

PREPARATION:

● Cut the cherry into halves or quarters, cut the bell pepper into cubes. We tear the arugula with our hands.

● Onions can be left fresh or pickled.

● Cut finely, mix it with olive oil and vinegar, a pinch of salt and sugar and leave for 10 minutes.

● Cut the cheese into large cubes, mix with beans, vegetables, onions, arugula, and mix well. Salt/pepper to taste and serve.

Chicken Muffins

Photo by Isabella on Unsplash

INGREDIENTS (per 1 serving):

Chicken fillet – 360 g

● Onion

● Zucchini – 40 g

Carrot

● Cherry tomatoes – 80 g

● Parsley / dill

PREPARATION:

● Finely chop the onions and carrots and stew in a dry frying pan for about 10 minutes.

● Peel the zucchini from the skin and seeds and rub it on a coarse grater. Finely chop the greens.

● Throw the chicken fillet into a blender and turn it into minced meat. If there is no blender, then chop it very finely.

● In a deep container, mix the minced chicken, stewed carrots, mashed zucchini, and herbs, let stand for 10-15 minutes.

● Preheat the oven to 200 ° C, form large balls from the minced meat, and put it in a muffin mold or on a baking sheet covered with parchment. Bake our muffins for 30-40 minutes. until golden brown.

● Served chopped fresh vegetables as a side dish.

★★★★★

 

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