High protein menu,part 6

Cheesecakes  with cheese and green onion

INGREDIENTS (5 cheesecakes):

● Green onion, 20 g

● Vegetable oil, 1 tbsp

● Chicken egg, 1 pc.

● Whole wheat flour, 50 g

● Cottage cheese, 250 g

● Cheese, 75 g

PREPARATION:

● Grate the cheese on a coarse grater and mix it with cottage cheese and egg.

● Salt to taste, pepper, add chopped green onions.

● Add flour, stir well.

● Form cheesecakes with wet hands and fry them on each side for 8-10 minutes.

Tip: Before kneading the dough, you can rub the cottage cheese through a fine sieve. This will make cheesecakes light and airy.

Vegetable cod cookies mix

INGREDIENTS (1 PORTION):

● 50 g cod liver

● 1 cucumber

● 1 tomato

● 2 small boiled potatoes

● 100 ml coconut cream

● 100 g bell pepper

● 4 branches of dill

● 4 sprigs of parsley

● 1 radish

● salt and pepper

PREPARATION:

● Wash the cucumbers, trim the edges, put in a bag, add chopped greens, salt and black pepper. Tie a bag and leave for 30 minutes.

● For the sauce: bake bell pepper in the oven at 200 ° C for 15 minutes. After cool, peel from seeds and skin, finely chop. Pour the cream into a pan and evaporate in half. Add finely chopped baked peppers and cook for another 3 minutes, add salt and pepper to taste.

● Remove the prepared cucumbers from the bag, peel the greens and cut into large pieces. Put on a plate. Slice the tomatoes and put next to the cucumbers. Put cod liver and potatoes there.

● Pour cream and bell pepper sauce onto potatoes and cod liver.

● Garnish with a slice of radish and fresh herbs to taste.

Squash cake with cheese

INGREDIENTS (6 Servings):

● Wheat flour, 100 g.

● Chicken egg, 2 pcs.

● Zucchini or squash, 500 g.

● Natural yogurt, 150 g.

● Olive oil, 50 g.

● Semi-hard cheese, 50 g.

● Garlic, 4 g.

● Salt and pepper, to taste

PREPARATION:

● Preparing the dough: grate squash (washed and peeled from seeds and peel) on a fine grater, add eggs, flour, salt and pepper. Mix well, the consistency of the dough should turn out.

● In a small frying pan, heat the oil and alternately fry the zucchini pancakes and stack them in a stack.

● Prepare a “cream” that will hold the pancakes together: mix yogurt with squeezed garlic and grated cheese. You can add greens.

● It remains to form a cake – put a pancake, spread cream on it, on top a pancake, cream, and so on until the pancakes run out. Top you can sprinkle with fresh herbs.

Tuna griddle-cake with cottage cheese

INGREDIENTS (1 PORTION):

● Chicken egg, 1 pc.

● Cottage cheese, 2%, 30 g

● Tuna (in its own juice), 115 g

● Oat bran, 3 tbsp. 

● Salt, pepper, to taste

PREPARATION:

● Drain the can of tuna.

● Mix all the ingredients.

● Put the resulting cakes on a slightly greased pan and fry on both sides until brown.

Protein Omelet

INGREDIENTS (1 PORTION):

● Egg white, 4 pcs.

● Onion, ½ pcs.

● Olive oil, 1 tsp

● Spinach, 100 g.

● Sweet pepper, ½ pcs.

● Tomato, ½ pcs.

PREPARATION:

● First, fry the onions until caramelized.

● Add chopped pepper and tomato, cover, simmer a little over low heat.

● At this time, finely chop the spinach (can be chopped in a blender), mix it with egg whites, salt, ground black pepper.

● Pour the stewed vegetables with a mixture, cover, cover over low heat for another 5–7 minutes.

Salmon with broccoli

INGREDIENTS (4 PORTIONS):

● Onion, 1 pc.

● Nutmeg, 0.3 tsp.

● Broccoli, 300 g

● Salmon, 500 g

● Cream 10%, 200 ml

PREPARATION:

● Prepare 2 salmon steaks. We clear of scales.

● Bake in containers made of heat-resistant glass. The container should be with a lid. Add a little olive oil to the bottom. Put the steaks. Add a little pepper and salt.

● We prepare broccoli. We cut into umbrellas and lay them on top of the salmon.

● Now add the cream (pre-mix the cream with water). We put onion rings around the circumference of the container, add ground nutmeg, salt and pepper on top.

● We cover, put in the oven, which was preheated to 200 degrees. Bake for 30-35 minutes. Salmon and broccoli are very juicy, thawing in the mouth.

Lazy vareniki

Sweet cottage cheese lazy vareniki with sour cream and strawberries

INGREDIENTS (2 PORTIONS):

● Sugar substitute and salt, to taste

● Cornmeal, 140 g.

● Chicken egg, 2 pcs.

● Cottage cheese, 2%, 300 g.

PREPARATION:

● Mix all the ingredients thoroughly (crush the cottage cheese with a spoon or grind in a blender) and roll into a sausage.

● Cut it into pieces, slightly press down and pour into boiling water.

● Cook for literally 3 minutes. Surfaced – done!

The dish can be seasoned with low-fat sour cream, yogurt, berries.

● To make the dumplings airy, be sure to sift the flour through a metal sieve, then load in the bowl to the rest of the components.

Baked Avocado with Egg

INGREDIENTS (2 PORTIONS):

● Avocado, 2 pcs

● Egg, 4 pcs

● Salt, pepper to taste

● Red pepper, to taste

PREPARATION:

● Cut the ripe avocado into halves and remove the seeds with a knife. If the bone is small, remove a little pulp with a spoon: a whole egg should fit in the “hole”.

● Break each half of the avocado into an egg and sprinkle with salt, then with a mixture of peppers. Add finely chopped peppers and bacon.

● Bake in an oven preheated to 210 ° C for 15–20 minutes.

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