10 recipes of suitable and rich proteins to start the week

Learn to prepare easy, warm and healthy dishes

Proteins are nourishing essential for the health of the human body. They play a key role in the construction and maintenance of muscles, fabrics, skin, nails and hair. In addition, they are important for the correct functioning of the immune system, helping to defend themselves from infections. Adequate consumption contributes to satiety, aid in weight control and is essential during growth, healing and recovery after exercise or diseases.

Subsequently, take a look at 10 recipes of suitable and rich proteins to start the week!

Salmon hamburger

Ingredients

• 250 g of chopped salmon
• 1 cup of tea oatmeal
• 1 clove of peeled and crushed garlic
• 1 lemon juice
• Salt, ground black pepper and chopped parsley to taste
• Olive oil

Methods of preparation

In a processor, place the pieces of salmon and beat until well destroyed. Transfer the salmon to a container, add garlic, lemon juice, salt, black pepper and parsley and mix well. Gradually add the oatmeal and mix until smooth.

With a spoon, take some pasta and shape as you prefer. Repeat the process with the whole dough, put in a container and freeze for 20 minutes. Place a pan with olive oil, remove the hamburgers from the freezer and place above. Bake in a preheated oven at medium temperature until golden brown. Serve later.

Tip: Serve with cucumber and lemon

Pumpkin seed

Ingredients

• 1 cup of seeds of seeds pumpkin raw
• 2 peeled and chopped cloves of garlic
• Salt, olive oil, spicy paprika and ground black pepper to taste

Methods of preparation

In a pan, place the olive oil and bring over medium heat. Add the garlic and brown. Turn off the heat, transfer the garlic to a pan and add the pumpkin seeds, salt, spicy paprika and black pepper and mix well. Sprinkle with olive oil and mix to incorporate. Bake in a preheated oven at 180 ° C for 15 minutes. Serve later.

Soy protein meatball

Ingredients

• 170 g of soy protein structured
• 1 cup of oat flour tea
• 1 peeled and chopped onion
• 1 clove of peeled and crushed garlic
• Salt, chopped green smell and olive oil to taste
• 1 l of hot water

Methods of preparation

In a container, place the soy protein, cover with hot water and hydrated for 20 minutes. Then drain the water and press the proteins to remove excess water. Put in a container, add oatmeal, onion, garlic, salt, green smell and olive oil and mix until smooth. Model the ball -shaped dough and place on a pan with olive oil. Bake in a preheated oven at medium temperature until golden brown. Serve later.

Carrot lentil soup

Ingredients

• 1 cup of tea lentil
• 1 peeled and chopped onion
• 2 peeled and wrinkled garlic cloves
• 1 peeled carrot and cut into sticks
• 1 l of water
• 1 teaspoon of cumin
• Salt, olive oil and ground black pepper to taste

Methods of preparation

In a pan, place the olive oil and bring over medium heat. Add onion and garlic and brown. Add the cumin and mix well. Add the lentils, carrots and water and cook for 5 minutes. Lower the heat and cook for another 40 minutes, stirring occasionally. Season with salt and black pepper. Serve later.

Chicken cake with sweet potatoes

Ingredients

Mass

• 3 eggs
• 3 cups of oat flour flake
• 2 peeled, cooked and rough sweet potatoes
• 1 tablespoon of powder cooking
• Salt and olive oil to taste

Filling

• 1 peeled and chopped onion
• 1 clove of peeled and crushed garlic
• 1 chicken breast cooked and shredded
• 2 chopped tomatoes
• Salt, olive oil, ground black pepper and chopped parsley to taste

Methods of preparation

Mass

In a blender, put the eggs, the oats in the bows, the olive oil, the sweet potato and the salt and beat up to a homogeneous consistency. Add the chemical yeast and beat again to incorporate with the other ingredients. Reserve.

Filling

In a pan, place the olive oil and bring over medium heat. Add onion and garlic and brown. Add the grated chicken, the tomatoes, the salt and the black pepper and brown until the tomatoes are dry. Finally, put the parsley and mix well. Reserve.

Assembly

Grease a pan with olive oil, place half of the dough and spread well. Create a layer with the chicken and cover the rest of the dough. Bake in a preheated oven at medium temperature until golden brown. Serve later.

Turkey breast with baked vegetables

Ingredients

• 200 g of fillet for the cubic turkey breast
• 1 carrot cut into sticks
• 1 zuchinis sliced
• 1 yellow pepper cut into stripes
• 2 tablespoons of olive oil
• Salt, ground black pepper and oregano as desired

Methods of preparation

In a container, season the turkey breast with salt, black pepper and oregano. Put with the vegetables and the turkey breast in a pan and season with olive oil. Bake in a preheated medium oven for 30 minutes or until the turkey is well cooked. Serve later.

Grilled chicken with quinoa

Ingredients

• 200 g of chicken breast
• 1 cup of quinoa tea
• 2 cups of water tea
• 1 chopped garlic tooth
• 1 tablespoon of olive oil
• Salt and oregano to taste

Methods of preparation

In a container, season the chicken with salt and oregano. In a pan, heat the olive oil over medium heat and grill the chicken until golden brown. In a pan, heat the olive oil over medium heat and brown the garlic until golden brown. Add quinoa, cover with water and season with salt. Cook to dry. Serve the quinoa with the chicken.

Cremous chicken crap

Ingredients

Mass

• 2 egg
• 2 tablespoons of tapioca
• Salt and turmeric to taste
• Tomato, radish and lettuce to decorate

Filling

• 100 g of boiled and grated chicken breast
• 3 tablespoons of natural yogurt
• 1/4 cup of grated carrot tea
• 2 tablespoons of cooked green corn
• Chopped chives, salt and ground black pepper to taste

Methods of preparation

In a bowl, mix eggs, tapioca, salt and turmeric until it forms a homogeneous liquid mass. Pour the dough into a pan does not lit already heated over low heat and brown it on both sides. Reserve. In a bowl, mix the grated chicken with natural yogurt. Add the green corn, grated carrots and chives and season with salt and black pepper. Look down the crackle and finish with the radish, the tomatoes and the lettuce. Serve later.

Spinach omelette

Ingredients

• 4 egg whites
• 1 cup of tea spinach chopped
• 2 tablespoons of ricotta
• 1 tablespoon of chia
• Rooms and black pepper ground to taste
• 1 drizzle of olive oil to gain the pan

Methods of preparation

In a bowl, quickly slam the egg whites with a fork or a football. Add salt, black pepper and chia and mix well. Add the chopped spinach and ricotta. Mix well and set aside. Heat a non -stick pan with a drizzle of olive oil over medium heat. Pour the mixture and cook over low heat, covering the pan equally for the fried. If cooked, fold in half and then serve.

Tofu with mix of vegetables

Ingredients

• 200 g of tofu diced
• 1 tablespoon of olive oil
• 1 teaspoon of turmeric
• 1 teaspoon of smoked paprika
• 1 chopped garlic tooth
• 1/2 lemon juice
• 1/2 cup of chopped broccoli tea
• 1/2 cup of grated carrot tea seriously
• 1/2 cup of green peppers cut into stripes
• 1/2 diced courgette cup

Methods of preparation

In a bowl, mix the tofu with olive oil, turmeric, paprika, garlic and lemon juice. Leave to rest for at least 30 minutes. In a non -stick pan over medium heat, select the tofu until golden brown. Reserve. In the same pan, brown the vegetables quickly to be crunchy. Mix the tofu with vegetables. Serve later.

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.