6 light and protein-rich recipes

Find out how to prepare nutritious and easy dishes for every day

Protein plays a crucial role in nutrition, contributing to the health of the body’s muscles, tissues and organs. It also acts in the formation of substances that strengthen the body’s defenses. Therefore, incorporating protein-rich foods into your daily diet is essential and, to make everything tastier and lighter, we have selected some delicious and easy-to-make recipes. Check!

Chicken salad with avocado and quinoa

Ingredients

• 2 chicken breasts
• 1 cup quinoa tea
• 1/2 bunch of rocket
• 1 avocado cut into strips
• 1 cucumber cut into slices
• 1/2 cup cherry tomatoes cut in half
• 1/4 cup chopped red onion
• Juice of 1 lemon
• Olive oil, salt and ground black pepper to taste
• Waterfall

Preparation method

Wash the quinoa under running water. Then put it in a pan and cover it with water. Cook over medium heat until dry and soft. Book. In a container, season the chicken breasts with salt. Grease a pan with olive oil and place over medium heat. Grill chicken breasts until golden brown. Next, cut them into slices. Then, place the chicken, quinoa, avocadocherry tomatoes, red onion, rocket and cucumber. Drizzle the salad with lemon juice and season with salt and black pepper. Serve immediately.

Lentil salad with tuna

Ingredients

• 1 cup lentil herbal tea
• 350 g of tuna natural drained solid
• 1/2 cup chopped celery
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 2 tablespoons of olive oil
• Juice of 1 lemon
• 2 cloves of minced garlic
• 1 onion chopped
• 1 bay leaf
• Waterfall
• Salt and ground black pepper to taste

Preparation method

In a pressure cooker, over medium heat, brown the garlic, onion and lentils. When the onion is transparent, add the bay leaf and cover with water. Cook for 5 minutes without the lid, then for another 20 minutes with the lid on. Turn off the heat, wait for the pressure in the pan to release and drain the lentils. Wait for it to cool. Then combine the cooked lentils, tuna, celery, cucumber and red onion in a bowl. Season the salad with olive oil and lemon juice. Then season with salt and black pepper and mix well. Serve immediately.

Stuffed oat pancake

Ingredients

Filling

• 1 cup mashed tofu
• 1 carrot cut into thin strips
• 1 aubergine cut into thin strips
• 2 tomatoes cut into thin strips
• 2 tablespoons chopped chives
• 1 tablespoon olive oil
• Salt and powdered nutmeg to taste

Mass

• 2 cups soy milk
• 2 eggs
• 3 tablespoons of olive oil
• 1 cup fine rolled oats
• 1 teaspoon of salt

Preparation method

Filling

In a pan, heat the olive oil over medium heat and add the carrot, eggplant and tomatoes. Sauté for 5 minutes. Add the chives, salt and nutmeg and sauté for another 2 minutes. Turn off the heat, add the chopped tofu over the vegetables, mix well and set aside.

Mass

In a blender, beat milk, eggs, 2 tablespoons olive oil, oats, and salt until smooth. Grease a pan with the remaining oil and place it on medium heat. Lay out some of the dough. As soon as the bottom part is golden, turn the pancake to brown the other side too. Stuff the pancake with the vegetable and tofu mixture and roll it up. Do the same process with the rest of the dough and filling. Serve immediately.

Spinach and ricotta omelette

Ingredients

• 4 eggs
• 1 cup chopped spinach
• 1/2 cup tea cottage cheese
• 1/4 cup chopped onion
• Salt and ground black pepper to taste
• Olive oil for greasing

Preparation method

In a bowl, beat the eggs and season with salt and black pepper. Next, heat a nonstick pan over medium heat and grease it with olive oil. Then sauté the onion until golden brown. Add the spinach and sauté until wilted. Then pour the beaten eggs over the spinach in the pan, still over medium heat. Cook for 3 minutes, then add the ricotta on top. Cover the pan and wait for the egg to cook. Serve immediately.

Salmon with yogurt sauce

Ingredients

• 2 salmon fillets
• 1/2 cup tea natural yogurt
• Juice of 1 lemon
• 1/2 tablespoon oregano
• Olive oil, salt and ground black pepper to taste
• Olive oil for grilling

Preparation method

Place the fillets on a baking tray greased with olive oil and season with salt and ground black pepper. Place in a preheated oven at 200°C for 15 minutes. Meanwhile, in a container, mix the yogurt, lemon juice and oregano. Remove the salmon from the oven and serve the fillets with the yogurt sauce on top.

Fish cooked in a coarse salt crust

Ingredients

• 500 g of tilapia fillet
• Zest of 1 lemon
• Zest of 1 orange
• 6 sage leaves chopped
• 2 teaspoons chopped thyme
• 500 g of coarse salt
• 2 egg whites
• 1 cup lemon juice
• 1/2 cup olive oil

Preparation method

Place the lemon and orange zest, thyme, sage and coarse salt in a bowl and mix well. Add the egg whites and mix again. Place half of the mixture in a mold, place the fillets on top and cover with the rest of the mixture, shaping with your hands so that the crust adheres well to the fish. Bake in a preheated oven at 200°C for 30 minutes. With the help of a spoon, carefully break the crust, water the fish with lemon juice and olive oil and serve immediately.

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.