High Protein Recipes

Bean & barley soup

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Low-fat, vegetarian and super-healthy, this filling one-pot lunch or dinner is packed with chickpeas, butter beans and pearl barley.

Bean & barley soup

Low-fat, vegetarian and super-healthy, this filling one-pot lunch or dinner is packed with chickpeas, butter beans and pearl barley
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Ingredients
  

  • 2 tbsp vegetable oil
  • 1 large onion finely chopped
  • 1 fennel bulb quartered, cored and sliced
  • 5 garlic cloves crushed
  • 400 g can chickpea drained and rinsed
  • 2 x 400g cans chopped tomatoes
  • 600 ml vegetable stock
  • 250 g pearl barley
  • 215 g can butter beans drained and rinsed
  • 100 g pack baby spinach leaves
  • grated parmesan to serve

Instructions
 

  • Heat the oil in a saucepan over a medium heat, add the onion, fennel and garlic, and cook until softened and just beginning to brown, about 10-12 mins.
  • Mash half the chickpeas and add to the pan with the tomatoes, stock and barley. Top up with a can of water and bring to the boil, then reduce the heat and simmer, covered, for 45 mins or until the barley is tender. Add another can of water if the liquid has significantly reduced.
  • Add the remaining chickpeas and the butter beans to the soup. After a few mins, stir in the spinach and cook until wilted, about 1 min. Season and serve scattered with Parmesan.

Creamy chicken & asparagus braise

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This delightfully summery, low-calorie, low-fat dish packs in plenty of greens and has a yogurt, tarragon and garlic sauce

Creamy chicken & asparagus braise

This delightfully summery, low-calorie, low-fat dish packs in plenty of greens and has a yogurt, tarragon and garlic sauce.
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Ingredients
  

  • 2 skinless chicken breasts about 150g each
  • 10 medium asparagus spears each cut into 3
  • 1 large or 2 small leeks well washed and thickly sliced
  • 3 celery sticks sliced
  • 200 ml reduced-salt vegetable bouillon
  • 140 g frozen peas
  • 1 egg yolk
  • 4 tbsp natural bio yogurt
  • 1 garlic clove finely grated
  • ⅓ small pack fresh tarragon chopped
  • new potatoes to serve (optional)

Instructions
 

  • Heat the oil in a large non-stick frying pan and fry the chicken for 5 mins, turning to brown both sides.
  • Add the asparagus (reserve the tips), leeks and celery, pour in the bouillon and simmer for 10 mins. Add the asparagus tips and peas, and cook for 5 mins more.
  • Meanwhile, stir the egg yolk with the yogurt and garlic. Stir the yogurt mixture into the vegetables and add the tarragon. Divide between two warm plates, then place the chicken on top of the vegetables. Serve with new potatoes, if you like.

Notes

Adapted from bbcgoodfood.com

 

Smoked paprika paella with cod & peas

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Cod is a great source of stress-busting B vitamins and magnesium, so why not enjoy this easy peasy paella that’s also packed with three of your five-a-day, iron, folate and fibre.

Smoked paprika paella with cod & peas

Cod is a great source of stress-busting B vitamins and magnesium, so why not enjoy this easy peasy paella that's also packed with three of your five-a-day, iron, folate and fibre
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Ingredients
  

  • 1 tbsp rapeseed oil
  • 1 onion finely chopped
  • 2 garlic cloves chopped
  • 100 g brown basmati rice
  • 1 tsp turmeric
  • 1 tsp smoked paprika
  • 500 ml reduced-salt vegetable bouillon
  • 1 large red pepper deseeded and chopped
  • 1 large courgette diced
  • 125 g frozen peas
  • 300 g pack skinless Atlantic cod loins cut into large chunks
  • ⅓ small pack parsley chopped½ lemon, cut into wedges

Instructions
 

  • Heat the oil in a non-stick frying pan over a medium-high heat and fry the onion and garlic for a couple of mins to soften. Add the rice and spices, stir briefly, then pour in the bouillon and add the pepper. Cover the pan, reduce the heat and leave to simmer for 20 mins. Stir in the courgette, cover and cook for 10 mins more.
  • Add the peas and cod, cover the pan and cook for 10 mins more until the rice is cooked and the liquid has been absorbed. Toss with the parsley and serve with lemon wedges.

Notes

Adapted from bbcgoodfood.com

Green frittata

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Add vibrant peas, salty bacon and sweet red peppers to your frittata for an easy midweek meal

 

Green frittata

Add vibrant peas, salty bacon and sweet red peppers to your frittata for an easy midweek meal
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Ingredients
  

  • spinach 80g
  • frozen peas 75g
  • eggs 4
  • olive oil 2 tsp
  • streaky bacon 2 rashers thinly sliced
  • garlic 1 clove thinly sliced
  • red chilli ½ deseeded and thinly sliced
  • roasted red peppers from a jar 2 chopped
  • mature cheddar 35g grated
  • rocket dressed to serve

Instructions
 

  • STEP 1
  • Put the spinach into a colander and pour over 1 /2 a kettle of just-boiled water to wilt. Leave until cool enough to handle then squeeze as much water as possible. Tip into a small blender or food processor.
  • STEP 2
  • Put the peas into a small bowl, pour over enough just-boiled water to cover, leave for 2-3 minutes, then drain. Add to the spinach in the blender with one of the eggs and lots of seasoning. Whizz until completely smooth, then add in the remaining eggs and pulse until combined.
  • STEP 3
  • Heat the grill to medium-high. Heat the oil in a small non-stick, ovenproof frying pan and fry the bacon for 5 minutes until crisp. Add the garlic and chilli, and cook for 2 minutes, then tip in the spinach mixture. Cook gently for a minute until the bottom is set, then sprinkle the red peppers over the top. Cook for another few minutes until the bottom is lightly golden. Sprinkle with the cheddar and put under the grill for 2-3 minutes until cooked through and golden on top. Cut into wedges and serve with the dressed rocket.

Spring minestrone

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Ready in under an hour, this hearty minestrone soup is packed with an abundance of spring veggies and topped with crispy pancetta. Plus, it’s low in calories too

Spring minestrone

Ready in under an hour, this hearty minestrone soup is packed with an abundance of spring veggies and topped with crispy pancetta. Plus, it's low in calories too
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Ingredients
  

  • diced pancetta 77g pack
  • spring onions a bunch finely sliced
  • fennel 1 bulb halved and thinly sliced
  • garlic 2 cloves chopped
  • chicken stock 1 litre
  • cannellini beans 2 x 400g tins drained and rinsed
  • asparagus tips 125g
  • sugar snap peas 150g halved lengthways
  • frozen peas 100g
  • baby spinach 125g
  • parmesan 50g finely grated, to serve
  • crusty bread to serve

Instructions
 

  • Put the pancetta into a large non-stick pan and cook until crisp and the fat has rendered. Add the spring onions and fennel with some seasoning, and cook gently for 5 minutes until the fennel is beginning to soften.
  • Add the garlic and cook for 1 minute until fragrant, then pour in the stock and beans. Bring to the boil and simmer for 5 minutes, then add the asparagus tips and sugar snaps, and simmer for another 5 minutes.
  • Stir in the peas and spinach, and cook for a few minutes until the spinach has wilted, then spoon into bowls, top with parmesan and serve with bread, if you like.
  • 362 Kcals Total

Quorn Sausages with Lentils

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Sausage casserole is a great recipe for a grey day and you don’t have to use meat. Lentils and veggie sausages taste just as good with plenty of vegetables

Quorn Sausages with Lentils

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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 4

Ingredients
  

  • 250 g pack/6 Quorn Sausages
  • 2 tbsp rapeseed oil
  • 4 sticks of celery chopped
  • 1 large red onion finely chopped How to chop an onion video
  • 1 clove garlic finely chopped
  • 400 g can brown lentils rinsed and drained
  • 75 g sundried tomatoes roughly sliced
  • 200 mls Vegetable Stock such as Marigold Swiss Bouillon
  • 4 tbsp half fat crème fraîche
  • 200 g cherry tomatoes halved
  • Chopped fresh coriander to garnish

Instructions
 

  • Slice each sausage diagonally into 3 pieces. Heat the oil in a large non-stick saucepan. Add the onion, garlic, celery and sausages and cook, stirring, for 5-6 minutes.
  • Add lentils, stock, sun-dried tomatoes and seasoning to taste and cook over a low-medium heat for a further 10 mins.
  • Stir in the crème fraîche and cherry tomatoes and serve garnished with coriander.

Notes

Not a vegetarian? Meat sausages work just as well - just change the stock accordingly

Gluten-Free and Sugar-Free Banana Bundt Cake

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This delicious banana cake is both gluten-free and sugar-free too! It doesn’t miss out on any flavour though, especially if you use brown bananas as they’ll be really ripe and full of sweetness. The non-dairy spread and gluten-free flour makes this cake that little bit healthier. This cake is cooked in a bundt tin, but you can use a standard round cake tin if preferred. If you want to give this cake a shine, drizzle with icing sugar and water.

Gluten-Free and Sugar-Free Banana Bundt Cake

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Prep Time 30 mins
Cook Time 1 hr
Total Time 1 hr 30 mins
Servings 14

Ingredients
  

  • 3 tsps ground chia seeds buy them ready ground, or grind whole seeds in a coffee grinder
  • 3 tbsps water
  • 2 very ripe bananas
  • 250 g non-dairy spread or coconut oil
  • 340 g gluten-free plain flour of choice
  • 3⅓ tsps baking powder
  • 1 tsp salt
  • 225 g xylitol
  • 1 tsp vanilla extract

You will also need

  • 22 –23-cm bundt/ring pan the hole in the middle should be about 10 cm wide or 23-cm round cake pan, greased

Instructions
 

  • Preheat the oven to 160˚C/320˚F/Gas mark 3. Put the ground chia seeds in a small bowl with the water. Whisk the seeds into the water with a fork until the mixture starts to feel like the consistency of a beaten egg – in fact, what you have are 3 “chia eggs” that play the same role as eggs in plant-based baking recipes. Place in the fridge.
  • Meanwhile, mash the bananas with a fork and set aside. Put the spread or coconut oil in a saucepan over low heat and leave just until softened.
  • In a large bowl, sift together the flour, baking powder, salt and xylitol. Add the vanilla extract, chia mixture, and soft spread or coconut oil and
  • stir well. Gently fold in the bananas.
  • Spoon the mixture into the prepared baking pan and bake in the preheated oven for 40 minutes. Reduce the temperature to 55˚C/131˚F/Gas Mark 1 or the lowest your oven will go. Bake for a further 20 minutes. Cover the cake with foil if it’s looking brown on top but it’s not baked all the way through yet.
  • Remove the cake from the oven and allow to cool for 15 minutes before serving.

Notes

Store in an airtight container for up to 3 days.

Gluten and Dairy-Free Date and Pecan Brownies

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With chopped dates and pecan nuts, these dark chocolate brownies are a delicious snack for everyone, even those who are gluten or dairy intolerant.

Gluten and Dairy-Free Date and Pecan Brownies

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Prep Time 30 mins
Cook Time 35 mins
Total Time 1 hr 5 mins
Servings 16

Ingredients
  

  • 150 g 5oz good-quality (70% cocoa solids) dark chocolate
  • 150 g 5oz dairy-free spread
  • 2 medium eggs
  • 175 g 6oz caster sugar
  • 90 g 3oz gluten-free plain flour
  • 60 g 2oz dates, chopped
  • 100 g 3½ oz pecan nuts, chopped
  • 18 cm 7in shallow square cake tin, lined with baking parchment

Instructions
 

  • Set the oven to moderate, gas 4 or 180°C. Break the chocolate into squares and melt in a bowl in the microwave or over a pan of simmering water. Beat in the dairy-free spread.
  • In another bowl, whisk the eggs and sugar until light and foamy. Stir in the chocolate mixture then the flour, dates and pecans.
  • Pour the mixture into the tin and level the top. Bake for 30-35 mins until just set in the middle.
  • Cool in the tin for 10 mins, then remove from the tin and place on a wire rack. Cut into 16 small squares.

Notes

You can serve these brownies warm, as a pudding, or cold, as a tea-time treat.

Cheese and Mustard Pasta

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A quick and easy pasta dish that’s perfect for a mid-week supper

Cheese and Mustard Pasta

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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 2

Ingredients
  

  • 150 g 5oz quick-cook pasta, eg, penne
  • ½ x 200ml carton crème fraîche
  • 100 g 3½oz mature Cheddar cheese, grated
  • 1 level tablespoon wholegrain mustard
  • Salt and freshly ground black pepper
  • Olive oil for drizzling
  • 1-2 slices white bread crusts removed and cubed
  • 2-3 individual ovenproof dishes

Instructions
 

  • Set the oven to Gas Mark 6 or 200°C.
  • Cook the pasta in boiling water for the length of time directed on packet, or until just tender, then drain the pasta well into a colander.
  • Tip the crème fraîche into the hot pan and place it on the hob to heat, then add most of the cheese, mustard and seasoning and mix until the cheese melts. Return the pasta to the pan and stir well to coat in the sauce.
  • Divide the mixture between the ovenproof dishes and scatter the cubed bread on top, and then the reserved cheese.
  • Bake the pasta for about 10-15 minutes, or until the cheese melts and the cubes of bread turn light golden in colour. Serve immediately.
  • Sue's tip: To save putting on the oven, these can also be browned under the grill, but take care that the bread doesn't burn