High Protein Recipes

Pan-fried salmon with watercress sauce

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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
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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

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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!
Print Recipe
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

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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
Print Recipe
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

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Turkey ragu

Like a healthier spaghetti bolognese, this turkey ragu comes packed with celery, courgette and carrots, plus a little Marmite for added flavour
Print Recipe
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

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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
Print Recipe
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

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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

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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

Paprika pork with sweet potato wedges

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Moreish but healthy – our best paprika pork recipe with sweet potato wedges, just right for two people. Serve with low-fat natural yogurt for guilt free dipping. On the table in just 30 minutes.

Paprika pork with sweet potato wedges

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Ingredients
  

  • Ingredients
  • pork tenderloin fillet 300g trimmed of any fat
  • olive oil
  • paprika smoked or regular 2 tsp
  • sweet potatoes 2 large cut into thinnish wedges
  • low-fat natural yoghurt 150ml pot
  • chives a small bunch chopped
  • salad to serve

Instructions
 

  • Method
  • STEP 1
  • Heat the oven to 200c/fan 180c/gas 6. Rub the pork all over with 1 tsp olive oil and the paprika and season really well. Quickly brown all over in a non-stick pan.
  • Toss the sweet potatoes in 1 tsp olive oil and season. Put the pork and potatoes on a large non-stick baking tray and cook in the oven for 25 minutes until the wedges are tender and the pork is cooked. Mix the yoghurt and chives. Slice the pork and serve with wedges, salad and yoghurt.

Notes

Adapted from olivemagazine.com

Salmon teriyaki

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A classic salmon teriyaki recipe by chef Hidenori Ohata. This makes for an impressive dinner party starter. You can find mirin and sake in Asian supermarkets.

Salmon teriyaki

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Ingredients
  

  • Ingredients
  • salmon fillets 4 skinless
  • balsamic vinegar 100ml
  • sake 100ml
  • mirin 100ml
  • soy sauce 100ml Hidenori uses Kikkoman
  • caster sugar 100g
  • chicken stock 100ml

Instructions
 

  • Method
  • STEP 1
  • To make the teriyaki sauce, boil the balsamic until reduced to 2 tbsp. Put the sake, mirin, soy sauce, sugar and chicken stock in another pan, bring to the boil and reduce by half. Stir in the reduced balsamic vinegar and cool.
  • STEP 2
  • Heat the grill to high. put the salmon on an oiled or nonstick baking tray. Brush with a little oil then season. Brush with the teriyaki then grill for 4-5 minutes, brushing a couple more times during cooking until glazed and just cooked through. Serve with steamed rice and pak choy.

Notes

Adapted from olivemagazine.com

Simon Rimmer’s sole fillets with salsa verde

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Simon Rimmer’s delicate steamed sole is given a good bit of flavour with the sharp salsa verde that brings it all together. Plus, it’s ready in under 30 minutes

Simon Rimmer’s sole fillets with salsa verde

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Ingredients
  

  • Ingredients
  • skinless sole fillets 2 cut in half lengthways
  • carrot 1 finely sliced
  • fennel bulb 1 small finely sliced
  • red pepper 1 finely sliced
  • lemon ½
  • salad to serve
  • salsa verde
  • flat-leaf parsley a handful of leaves
  • mint a handful of leaves
  • tarragon a handful of leaves
  • capers 1 tbsp rinsed and drained
  • anchovy fillets 4 drained
  • Dijon mustard 1 tbsp
  • olive oil

Instructions
 

  • Method
  • STEP 1
  • To make the salsa verde, blitz all the ingredients together in a food processor then gradually add enough olive oil to give a spoonable consistency and season.
  • STEP 2
  • Lay the sole fillets on a board and season well. Blanch the carrot, pepper and fennel in boiling water for a minute then drain well.
  • STEP 3
  • Put a pile of the veg on one end of each fillet, roll up and secure with a cocktail stick. Squeeze over the lemon juice. Put on a plate in a covered steamer and steam for 4-6 minutes or until the fish is cooked and opaque. Serve 2 fillets per person with some salad and salsa verde.

Notes

Adapted from olivemagazine.com