Protein packed recipes
Protein is vital for building and repairing tissues (muscles, bones, skin, hair), making hormones and enzymes, supporting the immune system (antibodies), transporting nutrients (haemoglobin), maintaining fluid balance, and providing energy, acting as a key macronutrient made of amino acids essential for virtually every bodily function and process. Meeting your protein needs supports overall health, from maintaining muscle mass to boosting metabolism and reducing cravings.
The best sources of protein include animal products like lean meats (chicken and beef), fish, eggs and dairy such as Greek style yoghurt and cottage cheese. There are also many plant-based proteins including legumes (beans, chickpeas and lentils), tofu, tempeh, nuts, seeds and quinoa.
Here are some protein packed recipes to help with your protein intake.
Creamy chickpea salad
80g Danish feta, crumbled
160g high-protein reduced-fat Greek-style yoghurt
1 tbsp white balsamic vinegar
1 tbsp fresh lemon juice
2 x 400g cans no-added-salt chickpeas, rinsed, drained
½ small red onion, finely chopped
3 celery sticks, finely chopped
1 red capsicum, deseeded, finely chopped
1 large Lebanese cucumber, quartered, thinly sliced
45g (¼ cup) sultanas
Chopped fresh continental parsley leaves, to serve (optional)
Place feta, yoghurt, balsamic and lemon juice in a small food processor and process until smooth and creamy.
Place chickpeas, onion, celery, capsicum, cucumber and sultanas in a large bowl. Add dressing and gently toss until combined. Season. Serve sprinkled with parsley, if using.
Greek skillet
1 small onion, chopped
2 tsp oregano leaves
1 tsp ground cinnamon
1/2 tsp garlic powder
400ml beef broth / stock
1 400g can diced tomatoes
2 tbsp tomato paste
1 1/2 cups uncooked penne pasta
1 1/2 cups frozen leaf spinach, thawed
3/4 cup crumbled feta cheese, divided
Cook mince beef and onion in large skillet on medium-high heat until beef is cooked, stirring occasionally. Drain any fat. Add oregano, cinnamon and garlic powder and mix well.
Stir in stock, tomatoes and tomato paste. Bring to boil. Stir in pasta. Reduce heat to medium; cover and cook 10 minutes or until pasta is nearly tender. Stir in spinach and 1/2 cup of the feta cheese. Cover. Cook 5 minutes longer or until pasta is tender.
Sprinkle with remaining 1/4 cup feta cheese. Cover. Let stand 5 minutes then serve.
Cheesy stuffed chicken breasts
1 tsp garlic powder
4 skinless chicken breasts
1 tsp coarse salt
1 tsp pepper
3 tbsp olive oil, separated
½ medium onion, thinly sliced
150g fresh spinach
170g cream cheese, cold
Preheat the oven to 190ºC.
Prepare the spice rub by adding the garlic powder, salt, and pepper to a small bowl, mix and and set aside.
Place the chicken breasts onto a cutting board and slice the chicken in half lengthwise with a sharp knife leaving the chicken breast tissue connected but creating a flap.
Season the chicken breast with the spice rub, including inside the flap and set aside.
Heat a large frying pan over medium/high heat and add 1 tablespoon of olive oil. Add onion and cook for 4-5 minutes over medium heat. Add the spinach to the onion and toss. Let the spinach cook down for 1-2 minutes. Transfer the spinach mixture to a large bowl and allow it to cool for 10 minutes. Once cooled, add cream cheese to the bowl, mix until well combined.
Stuff each chicken breast with 1/4 of the spinach mixture by placing it in the flap. Secure the spinach cream cheese filling by closing the flap and securing edges of chicken with 2-3 toothpicks until it holds together.
Heat a large oven-safe frying pan over medium/high heat. Add olive oil. Add the stuffed chicken breast and sear for 2-3 minutes on each side until brown.
Place pan into the oven and bake at 190ºC for 20-30 minutes, turning chicken halfway.
Use a meat thermometer to check the temperature of the chicken breast. Make sure it’s at least 75ºC before removing it from the oven. Let rest for at least 10 minutes before eating.
Beef and chickpea korma
1 tbsp Olive oil
500g lean beef mince
1 brown onion, chopped
4cm piece fresh ginger, peeled, finely grated
1/3 cup korma curry paste
1/2 x 250g packet diced fresh pumpkin
2 tbsp tomato paste
400ml can coconut milk
400g can chickpeas, drained, rinsed
4 naan bread, warmed
Plain Greek-style yoghurt, to serve
Fresh mint leaves, to serve
Kachumber
1 Lebanese cucumber, halved, seeded, thinly sliced
small red onion, finely chopped
1 tomato, finely chopped
2 tbsp lemon juice
Heat oil in a large frying pan over high heat. Add mince. Cook, breaking up mince with a wooden spoon, for 5 minutes or until browned. Add onion and cook, stirring, for 2 minutes or until onion softens. Add ginger and curry paste. Cook, stirring, for 1 minute or until fragrant.
Add pumpkin and tomato paste. Stir to combine. Add coconut milk and chickpeas. Bring to a simmer. Reduce heat to medium-low. Simmer for 10 to 12 minutes or until pumpkin softens.
Meanwhile, make Kachumber: Combine cucumber, red onion, tomato and lemon juice in a small bowl. Season with salt and pepper.
Serve curry mixture with naan, kachumber, yoghurt and mint leaves.
Want more recipes? Please check out our recipe hub for all our recipes. Click here for the recipe hub.
Sources:
https://www.mccormick.com/blogs/recipes/greek-skillet
https://fitfoodiefinds.com/spinach-stuffed-chicken-breast/
https://www.taste.com.au/recipes/beef-chickpea-korma-kachumber-recipe/84xl6mjt
