High protein menu, part 5

Chilli con Carne

Photo by Frank Holleman on Unsplash

INGREDIENTS (FOR 2 PORTIONS):

● Ground beef (200 g.)

● Red beans (120 g.)

Onion (1 pcs.)

Carrot (1 pcs.)

● Bell pepper (1 pcs.)

Garlic (2 cloves)

Tomatoes in their own juice (2 pcs.)

PREPARATION:

● Soak the beans for 6 hours, boil until half cooked (al dente).

● Finely chop the onion, carrot, bell pepper, and garlic and fry in a hot pan. If you like spicy, then add finely chopped chili peppers here.

● Add minced meat and stew to vegetables, stirring constantly. Then add finely chopped tomatoes in our own juice and bring to a boil. The true Mexican flavor of the dish will be added by spices – Zira, coriander, paprika, and cinnamon.

● Remove the pan from the stove, cover it tightly with foil or a lid, and place in the oven, preheated to 160 ° C, for 1 hour. Then add the beans and simmer for another 30 minutes.

Baked fish with tomato and cheese

INGREDIENTS:

● fillet of not oily fish, 600-700 g.

● tomato. 1 pc.

● sour cream, 3-4 tbsp.

● garlic, 3-4 cloves.

● fresh herbs to taste

salt, pepper

● hard cheese, 50-70 g.

PREPARATION:

● Cut the fish into small pieces, salt, and pepper.

● Put the fish in a baking dish.

● Sprinkle with chopped garlic. Grease with sour cream on top.

● Thinly chop the tomato into half rings, layout with the next layer.

● Salt.

● Finely chop the greens, grate the cheese.

● Mix cheese with herbs and sprinkle on top. This is the final layer.

● Bake in the oven at 200 degrees for about 30 minutes.

Spinach fish pie

INGREDIENTS:

For the sauce:

● large tomatoes, 2 pcs.

● sweet red pepper, 2 pcs.

● red onion, 1 pc.

● garlic, 6 cloves

● olive oil, 3 tbsp. 

turmeric, 1 pinch

sugar, 1 tsp.

● caraway seeds, 1 tsp.

● sea salt, 1 pinch.

The main ones:

● chicken eggs, 7 pcs.

● salmon fillet, 300 g

● trout fillet, 250 g

● cod fillet, 250 g

● fresh champignons, 200 g

● spinach, 150 g

lemons, 1 pc.

● sun-dried tomatoes, 7 pcs.

● black olives, 12 pcs.,

● fresh dill, 1 pc.

● butter, 20 g,

● the ground cinnamon, 1 pinch,

● ground red paprika, 1 pinch,

● ground nutmeg, 1 pinch,

● black pepper, 6 pcs.

● sea salt, ¾ tsp.

PREPARATION:

● Preheat the oven to 170 ° C.

● Boil fish fillet in salted water for 8‒10 minutes, adding a portion of dill, a pinch of salt, and black pepper to the water. Chop the finished fish with a fork into small pieces.

● Squeeze juice out of a lemon.

● Cut the champignons into slices, pour with lemon juice, salt, mix and marinate.

● Break the olives in half and free them from seeds.

● Dip the spinach in boiling water for one minute, then place it in a colander.

● Beat eggs with a whisk, add nutmeg, cinnamon, paprika, and a pinch of salt, mix everything.

● Cut the sun-dried tomatoes into small pieces.

● Combine beaten eggs with spinach, fish, sun-dried tomatoes, and olives, mix everything.

● Lubricate the split mold with butter, distribute the fish mass in it and bake the cake for 40 minutes in a preheated oven.

● Peel and chop the onion in half rings.

● Peel and chop the garlic.

● Dip the tomatoes for 2-3 minutes in boiling water, then in cold water and remove the skin from them. Cut into small cubes, save the separated juice.

● Bake sweet pepper in a grill pan or in the oven so that the skin is blackened. Place pepper in a plastic bag for 5-6 minutes, then peel off, cut the stalk, and, after removing the seeds, cut into thin strips.

Prepare the sauce:

● Preheat the olive oil in a pan and fry the onions and garlic until transparent, then add the diced tomatoes along with the juice, sweet pepper, turmeric, cumin, sugar, and salt and stew until a thick sauce is obtained.

● Put the pie on a large dish, pour the sauce, sprinkle with the remaining dill, chopped by hand. Serve the mushroom pie.

Salmon cutlets

INGREDIENTS:

● 450–500 g salmon fillet on the skin

● 2-3 tbsp. olive oil

● 3 tbsp.  vegetable oil

● 2 tbsp.  butter

● 1/2 pods of sweet pepper

● 1 onion

● 2-3 sprigs of parsley

● 2 eggs

● 2 tbsp.  breadcrumbs

● 1 tsp Worcestershire sauce

● 3 tbsp. of mayonnaise homemade or greek yogurt

● salt, pepper to taste

PREPARATION:

● Place the salmon filet in a mold lined with baking paper. Pour olive oil, salt, and pepper. Bake for 10-15 minutes at 200 ° C.

● In a pan, heat 1 tbsp. vegetable oil with 1 tbsp. butter. Lightly fry finely chopped bell peppers and onions in this mixture.

● Cover the baked salmon fillet with foil and leave for 10 minutes. Then separate the flesh from the skin and fold in a bowl. Add onion, fried sweet pepper, chopped parsley, eggs, crackers, Worcestershire sauce, and mayonnaise. Mix well.

● Heat the remaining vegetable and butter in a pan. Form cutlets from the previously prepared mass and fry them in a mixture of two types of oil on both sides. The table can be served with a sauce to your liking.

Rolls with tuna and lettuce

INGREDIENTS:

● flatbread, 1 pc

● cottage cheese, 60 g

● canned tuna, 100 g

cucumber, ½

● tomato, ½

● fresh spinach, 1 handful

PREPARATION:

● Put the pita bread on the plate, anoint it with cottage cheese, put the sliced ​​cucumber and tomato, adding tuna. Gently wrap the roll.

Shakshuka

Image by Светлана Химочка from Pixabay

INGREDIENTS (2 PORTIONS):

● bell pepper, 1 pc

● onion, small 1 pc

● tomato paste, 3 tbsp

● eggs, 4 pcs

● hard cheese

● dried or fresh herbs

● salt, pepper to taste

PREPARATION:

● Onion cut into half rings, and pepper – into strips.

● fry it all in a pan and add tomato paste.

● add half a glass of water and simmer for a couple of minutes

● make holes in the sauce and add eggs to them.

● salt and top with cheese slices (except yolks).

● sprinkle with herbs (if dried) and cover

● simmer for 2-4 minutes over low heat

● serve, sprinkled with fresh herbs and bread (tasty with black or ciabatta)

★★★★★

 

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