Check out simple recipes that will make your evening much tastier and more nutritious
Proteins are one of the fundamental nutrients for various processes in the human body, and its daily consumption is essential, especially for those who practice physical activity. This is because, according to nutritionist Liz Galvão, this substance is responsible for the formation of muscles, tissues, organs and vital substances for the body’s defense.
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Although we often associate protein with meat and animal products, it’s important to remember that there are many sources of plant-based protein, and salads are a great example of how we can incorporate protein into a balanced diet. With that in mind, we’ve put together 5 protein-packed salad recipes for dinner. Watch!
Chicken salad with vegetables
ingredients
- 1 cup Moroccan couscous
- 1 1/2 cups water
- 1 chicken breast cut into cubes
- 1/2 red pepper cut into cubes
- 1/4 green pepper cut into cubes
- 1/4 yellow pepper cut into cubes
- 1/2 onion diced
- 1 zuchinis cut into pieces
- 1 aubergine cut into pieces
- 1 carrot cut into pieces
- Salt and ground black pepper to taste
- Juice of 1/2 lemon
- 4 tablespoons of olive oil
Preparation method
In a colander, wash the couscous under running water. Leave it to soak in a container of water for 10 minutes. Place the water in a pan and boil it over medium heat with a little salt. Drain the water from the couscous sauce and place the kernels in the boiling water. Turn off the heat and cover the pan. Let it rest for 10 minutes. Add 2 tablespoons of olive oil and mix with a fork to separate the beans. Place the couscous in a salad bowl and set aside.
In a pan, over medium heat, heat 2 tablespoons of olive oil, add the aubergines, carrot and courgettes and mix. Season with salt and black pepper and sauté until the vegetables are al dente. Then add the chicken breast, mix and fry until lightly golden. Season with salt and black pepper and turn off the heat. Wait for the chicken and vegetables to cool a little and add them to the couscous, along with the onion and peppers. Season with lemon juice, salt and black pepper. Mix and serve later.
Arugula salad with chicken and spinach
ingredients
- 1 bunch of spinach
- 1/2 bunch of rokita rocket
- 1/2 bunch of lettuce
- 300 g of chicken breast
- 1/2 cucumber cut into slices
- 5 cherry tomatoes cut in half
- 1 red onion cut into slices
- 2 crushed garlic cloves
- Olive oil, white sesame seeds, salt and ground black pepper to taste
- 1 lemon juice
Preparation method
In a container, season the chicken breast with salt, black pepper, garlic and half the lemon juice. In a skillet, heat the olive oil over medium heat and grill the chicken until golden brown. Turn off the heat, cut it into slices and set it aside.
Wash and separate the spinach leaves. Wash and chop the rocket and lettuce. Arrange the lettuce leaves in a salad bowl and, on top, the spinach, rocket, cucumber, red onion and cherry tomatoes. Season the salad with the other half of the lemon juice, salt, black pepper and olive oil and sprinkle with white sesame. Add the chicken breast and serve later.
Soy salad
ingredients
- 250 g of soybeans
- 1 onion peeled and chopped
- 1 red onion, peeled and chopped
- 1 seedless tomato chopped
- Salt, olive oil and chopped green chilli to taste
- Waterfall
Preparation method
In a container, place the soy and cover with water. Leave to soak for 2 hours. Then drain the water and transfer it to a pressure cooker. Cover with water, add the olive oil and salt and cook over medium heat for 10 minutes, after gaining pressure. Turn off the heat, wait for the pressure to release, drain the water and discard the soy hulls. Then place the soybeans in a container, add the onion, tomato and green chili pepper and mix well. Season with salt and olive oil and serve immediately.
Salmon salad with avocado
ingredients
- Pulp of 1 avocado, cut into cubes
- 2 cups arugula leaves
- 225 g of sliced salmon
- 1 orange peeled and cut into segments
- Juice of 1 orange
- 1 clove of garlic, peeled and crushed
- Salt, ground white pepper and olive oil to taste
Preparation method
Place the rocket leaves, avocado, orange and salmon in a container and mix well. In another container add garlic, olive oil, orange juice, salt, black pepper and mix well. Pour the mixture into the container with the fish and stir to combine. Serve immediately.
Quinoa salad
ingredients
- 1 cup quinoa tea
- 2 teacups of water
- 1 cucumber chopped
- 5 cherry tomatoes cut in half
- 1/2 red onion cut into slices
- Chopped parsley, salt and ground black pepper to taste
- 1 tablespoon olive oil
- Waterfall
Preparation method
In a pan, cover the Quinoa with water and place over medium heat. Cook for 10 minutes or until quinoa is soft. Turn off the heat, drain the water and set aside. Place the quinoa, tomato, cucumber, onion and parsley in a salad bowl. Season with olive oil, salt and black pepper. Mix well and serve.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
