High Protein Recipes

Thai-style broccoli fried rice

Thai-style broccoli fried rice

Packed with protein and low in calories, this speedy broccoli rice dish is full of exciting texture and flavour, with punchy chilli, zingy lime, crunchy veg and peanuts
Total Time 25 mins
Servings 2
Calories 415 kcal

Ingredients
  

  • a large head broccoli stalk chopped and cut into florets
  • 2 long shallots chopped
  • 3 cloves garlic shallots
  • a thumb-sized piece ginger chopped
  • 1 stick lemongrass thinly sliced
  • 2 tsp toasted sesame oil
  • 1 red chilli finely sliced
  • 1 red pepper finely sliced
  • a handful mangetout halved
  • 2 tbsp soy sauce
  • 2 tbsp tamarind paste
  • 1 tsp caster sugar
  • 1 lime quartered to serve
  • 2 eggs fried (we used Clarence Court Burford Browns)
  • a handful roasted peanuts chopped

Instructions
 

  • Put the chopped broccoli stalk into a food processor and pulse until it is finely chopped like grains of rice. Tip out into a bowl and then repeat with the broccoli florets.
  • Put the shallots, garlic, ginger and lemongrass in the food processor and pulse until finely chopped.
  • Heat the sesame oil in a non-stick frying pan and fry the shallot mixture until lightly golden. Tip in the broccoli rice with 2 tbsp of water, ¾ of the chilli and all of the pepper, and fry for 5 minutes until the broccoli is cooked through and beginning to caramelise. Add in the carrot and mangetout.
  • Mix together the soy, tamarind, sugar and the juice of two of the lime quarters, then tip this into the pan with a little seasoning. Cook for 5 minutes until the sauce is coating everything. Divide between two plates and top with the fried eggs, chopped peanuts, remaining chilli and the extra lime wedges for squeezing over.

Steak burritos

Steak burritos

Skirt steak, black beans, pickled jalapeños, feta, avocado and a little cayenne pepper makes for a fantastic burrito filling
Total Time 30 mins
Servings 2
Calories 462 kcal

Ingredients
  

  • 40 g long-grain or basmati rice
  • 1/4 tsp ground cumin 
  • 1/4 tsp dried oregano
  • 1/8 tsp cayenne pepper
  • 1/2 clove garlic crushed
  • 1/2 lime juiced
  • 200 g skirt steak fat trimmed
  • oil for frying

BURRITOS

  • 2 large wraps or flatbreads warmed
  • 100 g cooked black beans warmed
  • 30 g feta crumbled
  • 1 small avocado mashed
  • 1/2 spring onion sliced
  • a few pickled jalapeños sliced
  • 4 cherry tomatoes finely chopped
  • a handful coriander leaves chopped
  • Tabasco to taste

Instructions
 

  • Put the rice in a small pan of salted boiling water and cook following pack instructions until tender. Drain, then keep warm.
  • Meanwhile, mix together the cumin, oregano, cayenne, garlic, lime juice and some salt and pepper in a small bowl.
  • Season the steak all over. Pour a little oil into a frying pan set over a high heat. Once it’s really hot, cook the steak for 2-3 minutes on each side, or until deep brown but still a little rare. Remove from the pan and put in a bowl. Pour over the lime juice mixture and leave to rest.
  • When ready to assemble the burritos, slice the steak into 1 ½cm-thick strips. Arrange the rice in lines on each wrap, leaving space at the bottom to fold up and enclose the fillings later. Divide the black beans, feta, steak strips and avocado, if using, between the wraps. Arrange all the remaining fillings and coriander leaves on top. Douse everything generously with hot sauce, then tightly wrap up each burrito, tucking up the wrap at the bottom before rolling from the side, so that the filling doesn’t fall out or drip.

Cajun chicken wraps with zingy slaw

Cajun chicken wraps with zingy slaw

Shop-bought cajun seasoning transforms chicken breasts in this fiery, high-protein wrap recipe. Add soured cream, coriander and red cabbage for colour and texture
Total Time 25 mins
Servings 2
Calories 549 kcal

Ingredients
  

  • 2 large chicken breasts cut into bite-sized pieces
  • 1 tsp sunflower oil
  • 2 tbsp Cajun seasoning
  • 1/4 red cabbage shredded
  • 1/2 red onion thinly sliced
  • 1 red chilli thinly sliced (de-seeded if you don’t like it too spicy)
  • a small bunch coriander roughly chopped
  • 1 lime  juiced
  • 4 tbsp half-fat soured cream
  • 4 tortilla wraps
  • hot sauce to serve

Instructions
 

  • Put the chicken pieces into a bowl and add the oil, cajun seasoning and lots of salt and pepper. Leave to marinate for a few minutes while you make the slaw.
  • Tip the cabbage, onion, chili and coriander into a bowl with a little seasoning, and squeeze over the lime juice. Toss well.
  • Heat a non-stick frying pan until hot then cook the chicken for 4-5 minutes, tossing regularly, until charred and cooked through.
  • Spread 1 tbsp of soured cream onto each wrap, pile on some of the slaw, then top with the chicken pieces. Splash on some hot sauce and serve.

Pan-fried salmon with watercress sauce

Pan-fried salmon with watercress sauce

Serve your summery fried salmon with a vibrant (and nutritious) watercress sauce, made all the more interesting with dill, lemon, crème fraîche and capers
Total Time 20 mins
Servings 2
Calories 707 kcal

Ingredients
  

  • 90 g watercress
  • a handful dill
  • 100 g crème fraîche
  • 1 lemon zested and juiced
  • 1/2 tsp black peppercorns ground
  • 2 tbsp olive oil
  • sunflower oil
  • 2 salmon skin-on fillets
  • a knob unsalted butter
  • 1 tbsp capers drained
  • boiled new potatoes to serve
  • steamed green veg (such as long-stemmed broccoli) to serve

Instructions
 

  • Put the watercress, most of the dill, all the crème fraîche, lemon juice and zest, black pepper, olive oil and a pinch of salt into a blender and whizz until a saucy, pourable consistency – add a tbsp of water if seems too thick. Chill while you cook the salmon.
  • Heat a non-stick frying pan over a mediumhigh heat. Coat the salmon fillets with a little sunflower oil and season generously. Put into the pan, skin-side down, for 2-3 minutes until the skin is golden and crisp. Carefully turn, then cook for 1-2 minutes before adding the butter and basting for another minute, adding the capers and removing from the heat to rest for a minute.
  • Put the salmon and capers onto two plates, spoon over the watercress sauce and serve with new potatoes and green veg, if you like.

Cottage cheese alfredo

Cottage cheese alfredo

Make a low-calorie, smooth and creamy pasta sauce in 15 minutes using just cottage cheese, milk, garlic granules and a little cornflour... magic!
Total Time 15 mins
Servings 2
Calories 460 kcal

Ingredients
  

  • 100 g Cottage cheese
  • 250 ml semi-skimmed milk
  • 1 tbsp cornflour
  • 1 tsp garlic granules
  • 150 g wholewheat spaghetti
  • 25 g parmesan (or veggie alternative) finely grated
  • 1/2 tsp ground black peppercorns
  • a small bunch flat-leaf parsley roughly chopped

Instructions
 

  • Tip the cottage cheese, milk, cornflour, garlic granules and a little seasoning into a high-powered blender or food processor, and whizz until completely smooth. Pour into a frying pan and bring to a gentle simmer. Reduce until the consistency of pouring cream.
  • Cook the spaghetti in a large pan of lightly salted boiling water following pack instructions, drain well, reserving some of the cooking water, then tip into the sauce in the frying pan with the parmesan and black pepper. Toss well, adding some of the reserved pasta water if it’s a little claggy. Divide between two plates and finish with the parsley.

Honey sesame chicken with long-stemmed broccoli

Honey sesame chicken with long-stemmed broccoli

Slather hunks of tender chicken breast in a sweet, sharp sauce and pair with leafy greens for a protein-rich meal
Total Time 25 mins
Servings 2
Calories 379 kcal

Ingredients
  

  • 2 tsp toasted sesame oil
  • 2 chicken breasts  cut into pieces
  • 2 cloves garlic finely chopped
  • 4 spring onions cut into 3cm pieces
  • 300 g long-stemmed broccoli  trimmed
  • 1 tbsp sesame seeds   toasted

SAUCE

  • 1 tbsp cornflour
  • 1 tbsp rice vinegar
  • 1 tbsp runny honey
  • 1 tbsp tomato ketchup

Instructions
 

  • Heat the sesame oil in a non-stick frying pan over a high heat and fry the chicken breast pieces with lots of seasoning for 5 minutes or until starting to turn golden, then add the garlic and cook for a minute.
  • Meanwhile, whisk together the cornflour and rice vinegar, then add the remaining sauce ingredients along with 100ml of water. Tip this into the pan along with the spring onion pieces and simmer for 5 minutes until the chicken is cooked through and the sauce has thickened.
  • Cook the broccoli in a large pan of lightly salted boiling water for 3-4 minutes or until cooked through, then drain well. Divide the broccoli between two plates then pile on the chicken and sauce, and scatter over the sesame seeds.

Turkey ragu

Turkey ragu

Like a healthier spaghetti bolognese, this turkey ragu comes packed with celery, courgette and carrots, plus a little Marmite for added flavour
Total Time 1 hr 15 mins
Servings 4
Calories 478 kcal

Ingredients
  

  • 500 g turkey breast mince
  • 1 tbsp olive oil 
  • 1 onion  finely chopped
  • 1 large carrot finely chopped
  • 2 sticks celery finely chopped
  • 1 courgette finely chopped
  • 2 cloves garlic finely chopped
  • 1 tbsp Marmite
  • 2 tbsp tomato purée
  • 320 g wholewheat spaghetti
  • a few leaves basil

Instructions
 

  • Heat the oven to 200C/fan 180C/gas 6. Tip the mince onto a non-stick baking tray and use a spoon to break into small pieces, spreading out so it’s in a thin layer. Put into the oven for 40 minutes, stirring halfway, until browned.
  • Heat the olive oil in a large lidded pan or casserole and add the onion, carrot, celery, courgette and garlic with a large pinch of salt. Stir well, put on the lid and cook gently for 20 minutes, stirring every now and again, until the veg is very soft. Pour 500ml of boiling water into a jug and whisk in the Marmite and tomato purée. Pour into the pan along with the crispy turkey mince, scraping the bottom of the tray to get any crispy bits. Season and simmer gently for 30 minutes or until thickened.
  • Cook the spaghetti following pack instructions in a large pan of salted boiling water until al dente. Divide the spaghetti between four shallow bowls, top with the sauce and scatter over the basil leaves.

Spicy lentil burgers

 

Spicy lentil burgers

Check out this quick and easy vegan burger recipe with spicy lentils. Ready in just 30 minutes, these punchy patties make a super simple summer recipe for four
Total Time 30 mins
Servings 4
Calories 496 kcal

Ingredients
  

  • 2 tsp vegetable oil plus a little extra for frying
  • 2 red onions 1½, finely chopped; ½, thinly sliced
  • 2 tsp garlic paste
  • 2 tsp ginger paste
  • 2 tbsp hot curry powder
  • 2 400 g tins brown lentils  drained, rinsed, then drained again
  • 4 tbsp plain flour
  • 1 tbsp white wine vinegar
  • 4 seeded burger buns halved and toasted
  • 4 tsp mango chutney
  • 4 lettuce leaves 
  • 4 tomato slices 
  • coriander leaves (optional)

Instructions
 

  • Heat the vegetable oil in a frying pan and gently cook the finely chopped red onions with a pinch of salt for 5 minutes or until really soft. Add the garlic and ginger pastes and curry powder, and continue to cook gently for 2 minutes. Tip out into a bowl.
  • Put the lentils into a food processor and pulse until roughly blended but not too smooth. Tip out into the onion bowl, add some seasoning and mix well. Add the flour and stir well to combine. Using slightly wet hands, form the mix into 4 equal-sized patties. Put into the fridge to chill for 30 minutes.
  • Meanwhile, put the sliced red onion into a bowl and pour over enough boiling water to cover. Leave for 5 minutes then drain well and add the vinegar and some seasoning.
  • Heat a little oil in a frying pan and cook the lentil burgers for 4 minutes on each side or until caramelised. Put onto the bases of each bun, top with some mango chutney, lettuce leaves, a tomato slice, a pile of the pickled onions, a few coriander leaves and the bun top.

Chicken with Puy lentils, lemon and herbs

The perfect nutritious, filling meal. This dish pairs chicken breast with cholesterol-blasting, peppery puy lentils seasoned with lemon, garlic and parsley.

Chicken with Puy lentils, lemon and herbs

Ingredients
  

  • chicken stock 650ml
  • Puy lentils 100g
  • olive oil
  • chicken breasts 2 skin on
  • garlic 2 cloves finely chopped
  • lemon 1 juice and zest
  • parsley a small bunch roughly chopped

Instructions
 

  • STEP 1
  • Put 500ml of the chicken stock into a pan. Add the lentils and simmer until tender, about 20 minutes. Heat 1 tbsp olive oil in a non-stick frying pan.
  • Put the chicken breasts in skin-side down and cook until the skin is golden brown. Turn over and cook for 5-6 minutes add the garlic to the pan, stir for a minute, then add the rest of the stock, lemon juice and zest and simmer for a couple of minutes.
  • Drain the lentils and toss through the parsley. Slice the chicken and serve on a bed of lentils with the pan juices spooned over.

Notes

Adapted from olivemagazine.com