5 Lean Protein-Rich Dinner Recipes

Learn to prepare healthy, practical and protein-rich dishes

A balanced diet is essential for anyone seeking health and wellness. And when it comes to choosing what to put on your plate, lean proteins are key. They offer all the benefits needed for a healthy body without the excess unwanted fat. So, check out 5 lean protein-rich dinner recipes and make your menu more nutritious and tasty.

Grilled Tofu with Garlic and Korean Sauce

Ingredients

Tofu

• 400 g of tofu firm, cut into large cubes
• 2 tablespoons vegetable oil
• 1 onion, sliced
• 4 cloves of garlic, peeled
• 4 spring onion stalks, cut into 3cm pieces
• 2 tablespoons toasted sesame seeds

Sauce

• 2 tablespoons Korean chili paste
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 teaspoon sugar
• 1 teaspoon grated fresh ginger

Preparation method

Sauce

In a bowl, mix the Korean chili paste, soy sauce, honey, rice vinegar, sesame oil, sugar and ginger grated. Mix until you get a smooth sauce. Book.

Tofu

Next, heat a large skillet over medium heat. Add the vegetable oil and then the tofu cubes. Grill the tofu cubes for about 4 minutes on each side, remove from the skillet and set aside.

In the same pan, add the sliced ​​onion and whole garlic cloves and sauté for 5 minutes. Return the grilled tofu to the pan and pour the Korean spicy sauce over the tofu and vegetables. Then gently stir so the sauce coats all the ingredients. Cook for another 3 minutes, until the tofu is heated through and has absorbed the flavors of the sauce.

Add chopped chives to the pan and stir lightly. Remove from heat and transfer tofu and vegetables to a serving platter. Sprinkle toasted sesame seeds over grilled tofu with Korean spicy sauce and serve immediately.

Tip: serve with white rice or steamed vegetables.

Chickpea meatballs with curry

Ingredients

• 2 cups cooked chickpeas
• 1/4 cup chickpea flour
• 1/2 red onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1 teaspoon cumin powder
• 1/4 cup chopped fresh cilantro
• 2 tablespoons olive oil
• 1 cup coconut milk
• 1/2 cup vegetable broth
• Salt and ground black pepper to taste

Preparation method

Preheat the oven to 180°C. In a food processor, blend the chickpeachickpea flour, onion, garlic, curry, cumin and coriander until you get a paste. Season with salt and black pepper. Form small meatballs with the mixture and place them on a baking sheet greased with olive oil. Cook the meatballs for 20 minutes, turning them halfway through cooking, until they are golden and firm.

While the meatballs are cooking, heat the olive oil in a skillet over medium heat. Add the coconut milk and vegetable broth, stirring well. Cook for 5 minutes or until the sauce thickens. Add the roasted meatballs to the coconut sauce and cook for another 5 minutes. Serve immediately.

Quinoa risotto with shrimp and vegetables

Ingredients

• 1 cup quinoa tea
• 200 g of cleaned medium prawns
• 1 chopped carrot
• 1 chopped courgette
• 1/2 cup fresh peas
• 1 chopped onion
• 2 cloves garlic, minced
• 1/2 glass of dry white wine
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 1 tablespoon butter
• 1/4 cup grated parmesan cheese
• Salt and ground black pepper to taste

Preparation method

In a skillet over medium heat, heat 1 tablespoon of olive oil and sauté the onion and garlic until translucent. Add the quinoa and stir well. Pour in the white wine and cook until evaporated. Gradually add the vegetable stock, stirring constantly until the quinoa is cooked.

While the quinoa is cooking, heat the remaining olive oil in a skillet over medium heat and sauté the shrimp until pink. Remove and reserve. In the same skillet add the carrot, zuchinis and peas and cook until soft. Add the shrimp and vegetables to the cooked quinoa. Then add the butter and parmesan, stirring until well incorporated. Season with salt and pepper and serve hot.

Salmon with teriyaki sauce and asparagus

Ingredients

Salmon

• 2 fillets of salmon
• Salt to taste
• Ground black pepper to taste
• 1 tablespoon olive oil

Teriyaki sauce

• 1/4 cup soy sauce
• 2 tablespoons of brown sugar
• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 1 clove of garlic, minced
• 1 teaspoon grated fresh ginger
• 1 teaspoon sesame oil
• 1 teaspoon cornstarch dissolved in 2 tablespoons water

Asparagus

• 250 g fresh asparagus
• 1 tablespoon olive oil
• Salt and ground black pepper to taste

Assembly

• Toasted sesame seeds to taste

Preparation method

Sauce

In a saucepan, combine the soy sauce, brown sugar, honey, rice vinegar, minced garlic, grated ginger, and sesame oil. Place over medium heat and boil for about 3 minutes. Add the cornstarch dissolved in water to the pan and stir until the sauce thickens slightly. Remove from heat and set aside.

Salmon

Season the salmon fillets with salt and black pepper. Heat a nonstick skillet over medium heat and add the olive oil. Once the oil is hot, place the salmon fillets skin side down. Grill for 5 minutes on each side or until the salmon is cooked to your desired doneness and has a golden crust. Remove the salmon from the skillet and set aside.

Asparagus

Remove the stringy bottoms of the asparagus and toss with olive oil, salt, and black pepper. In the same pan used for the salmon, add the asparagus and grill over medium heat for 4 minutes, or until tender but still crisp.

Assembly

On a platter, place a grilled salmon fillet and drizzle the teriyaki sauce over it. Arrange the asparagus next to the salmon. Sprinkle with toasted sesame seeds and serve immediately while the salmon and asparagus are still warm.

Chicken breast stuffed with spinach and ricotta

Ingredients

• 4 breast fillets chicken
• 1 cup fresh spinach
• 1/2 cup fresh ricotta
• 1 clove of garlic, minced
• 2 tablespoons olive oil
• 1/4 cup Dijon mustard
• 2 tablespoons of honey
• 1/2 cup chicken broth
• Salt and ground black pepper to taste

Preparation method

Preheat the oven to 180°C. Season the chicken fillets with salt and black pepper in a bowl and, using a sharp knife, cut a slit in the side of each to create a pocket. In a frying pan, heat 1 tablespoon of olive oil over medium heat. Sauté the garlic until golden, then add the spinach and cook until wilted. Stir in the ricotta and season with salt and black pepper. Stuff the chicken fillets with the spinach and ricotta mixture and secure the ends with toothpicks.

In a large skillet, heat the remaining olive oil over medium heat and sear the chicken tenders for 4 minutes on each side or until golden brown. Transfer the tenders to a baking sheet and bake for 25 minutes. Add the chicken broth, mustard, and honey to the same skillet. Cook over medium heat until the sauce thickens. Serve the stuffed chicken tenders drizzled with the honey-mustard sauce.

Source: Terra

Ben

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.