High protein menu, part 4

Pumpkin curry with chicken and zucchini

INGREDIENTS:

● Chickpea (60 g.)

● Pumpkin (100 g.)

● Zucchini (1 pc.)

● Cauliflower (50 g.)

● Red onion (1/4 pcs.)

● Curry (powder)

● olive oil

● Sage (several branches)

● Coconut milk (3-4 tbsp., Can be replaced with 20% cream)

● Flax seeds

PREPARATION:

● Boil chickpeas according to the instructions on the package.

● We clean the pumpkin from the peel and seeds, cut into a cube and simmer with sage in a small amount of water for 10-15 minutes.

● When the pumpkin becomes soft and begins to disintegrate into fibers, remove from heat and remove the sage.

● Cut the red onion into a small cube, disassemble the cauliflower into inflorescences and cut it.

● Zucchini peeled and cut into slices.

● Fry onions, zucchini and cauliflower in a hot pan (2-3 minutes), then add chickpeas, coconut milk, curry and mix well.

● Warm up for 5 minutes and add the pumpkin, mix gently.

● Salt / pepper to taste, add the seeds and serve.

Peppers stuffed with lentils

INGREDIENTS:

● 150 g lentils

● 3 medium sized peppers

● onion

● 1 carrot

● half zucchini

● some garlic

● salt, to taste

For the sauce:

● Pumpkin, 150 grams

● 2 large tomatoes

● 1 large onion

● greens: parsley / cilantro / basil

● salt / soy sauce, to taste

PREPARATION:

● Boil lentils until half cooked (depends on the type of lentils. 10 minutes will be enough red, at least 15 will be green)

● In a pan, darken finely chopped onions, grated carrots, zucchini in small cubes, add lentils and finally garlic and salt / soy sauce.

● Peppers are cleaned and stuffed densely with lentil minced meat.

● Put in the oven preheated to 180 for 20 minutes.

While the peppers are preparing, make the sauce:

● Passion the onion, add the finely chopped pumpkin, then the tomatoes (peel and cut into cubes).

● Put under the lid for 5-7 minutes

● Add chopped greens and salt – under the lid for another 2 minutes.

● The sauce can be either grinded in a blender or left with pieces of an uneven mass – to your taste

● Remove the peppers from the oven and put in the pan in the saucepan under the lid for a couple of minutes (on fire).

Fish with basil in tomato sauce 

INGREDIENTS:

● Fillet of cod or any other white fish (280 g.)

● Onion

● Garlic clove

● Tomatoes in their own juice (120 g.)

● Celery stalk (160 g.)

● Carrots (80 g.)

● Basil / Parsley / Dill

PREPARATION:

● Finely chop the onion and garlic. We cut celery and carrots in half rings.

● Fry vegetables in a dry pan with the addition of thyme until soft. After 5 minutes, add the tomatoes in their own juice, salt / pepper and simmer over medium heat for 15-20 minutes.

● Cut the fish fillet into slices, put it on the bottom of a deep pan, fill it with our vegetable sauce and simmer for 8 minutes over medium heat.

● At the end, fill the basil leaves, remove from heat, cover and let stand for 5 minutes. Sprinkle with chopped herbs and serve.

Lobio from beans

INGREDIENTS:

● Beans (160 g.)

● Tomatoes in their own juice (100 g.)

● Onion (1 pc.)

● Bell pepper (1 pc.)

● Zucchini (1 pc.)

● Carrot (1 pc.)

● Dill / Parsley

PREPARATION:

● Pour the beans with water and leave for 5-6 hours. Then we drain the water, pour a new one and cook the beans to the al dente stage.

● Peel the carrots, bell peppers and zucchini and cut into medium cubes. Finely chop the onion.

● In a dry frying pan, fry the onions, then add the carrots, stew a little and add the remaining peppers, zucchini and tomatoes in their own juice. Stew for a couple of minutes, at the end add beans, salt / pepper to taste and simmer for another 10 minutes. over low heat.

● Sprinkle the prepared beans with chopped herbs and serve.

Cheese casserole

INGREDIENTS:

● Cottage cheese (100 g.)

● Adyghe cheese (100 g.) ( or any other low calorie white sheese, you can use feta)

● Egg (1 pc.)

● Chickpea (pea, buckwheat) flour (40 g.)

● Carrots (50 g.)

● Zucchini (60 g.)

● Bell pepper (60 g.)

● Sesame

● Italian herbs

● Olive oil (1 tablespoon)

● Baking powder (6 g.)

PREPARATION:

● We clean zucchini from seeds and peel. Three carrots and zucchini on a grater. Bell pepper cut into strips.

● Stew all vegetables in a pan in the water until half cooked, salt / pepper to taste.

● Three cheese on a grater, mix with cottage cheese and egg until smooth. Add olive oil, sifted flour, baking powder, stewed vegetables and mix.

● Put the finished mixture in a baking dish, oiled or lined with parchment. Sprinkle with Italian herbs and sesame seeds on top. Bake for 40-60 minutes. in the oven at 180 ° C.

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