8 recipes rich in light proteins

Find out how to prepare nourishing and easy dishes for one day

Proteins play a crucial role in food, contributing to the health of the muscles, fabrics and body organs. It also acts in the formation of substances that strengthen the defense of the body. In this way, incorporating protein -rich foods into your daily diet is essential and, to make it tastier and lighter, we select some delicious and easy recipes to make. Check!

Chicken salad with avocado and quinoa

Ingredients

• 2 chicken breasts
• 1 cup of quinoa tea
• 1/2 packages
• 1 avocado strip
• 1 sliced ​​cucumber cut
• 1/2 cup of cherry tomato tea half cut
• 1/4 cup of sliced ​​onion
• 1 lemon juice
• Olive oil, salt and grinded black pepper to taste
• Waterfall

Methods of preparation

Wash the quinoa in running water. Then put it in a pan and cover with water. Cook over medium heat until it dries and is tender. Reserve. In a container, season the chicken breast with salt. Grease a pan with olive oil and bring over medium heat. Grill the chicken breasts until golden brown. Then cut them into slices. Then it organizes, in a large bowl, chicken, quinoa, avocado, cherry tomatoes, onion, rocket and cucumber. Sprinkle the salad with lemon juice and season with salt and black pepper. Serve later.

Lentil salad with tuna

Ingredients

• 1 cup of lentil tea
• 350 g of tuna Natural solid drizzle
• 1/2 cup of chopped celery tea
• 1/2 cup of chopped cucumber tea
• 1/4 cup of chopped onion tea
• 2 tablespoons of olive oil
• 1 lemon juice
• 2 wedges of chopped garlic
• 1 chopped onion
• 1 bay leaf
• Waterfall
• Rooms and black pepper ground to taste

Methods of preparation

In a pressure cooker over medium heat, sauté garlic, onion and lentils. When the onion is transparent, place the bay leaf and cover with water. Cook for 5 minutes without the lid and then for another 20 minutes with the lid. Turn off the heat, wait for the pressure of the pan to exit and drain the lentil. Wait to cool. Then add, in a bowl, cooked lentils, tuna, celery, cucumber and onion. Sprinkle the salad with olive oil and lemon juice. Then season with salt and black pepper and mix well. Serve later.

Padded oat pancake

Ingredients

Filling

• 1 cup of accused tofu
• 1 carrot cut into thin stripes
• 1 aubergine cut into thin stripes
• 2 tomatoes cut into thin stripes
• 2 tablespoons of chopped chives
• 1 tablespoon of olive oil
• Salt and walnut moscow powder to taste

Mass

• 2 cups of soy milk tea
• 2 eggs
• 3 tablespoons of olive oil
• 1 cup of tea oats In Fest Flakes
• 1 teaspoon of salt

Methods of preparation

Filling

In a pan, heat the olive oil over medium heat and add the carrot, the aubergines and tomatoes. Go up for 5 minutes. Add the onions, salt and nutmeg and brown for another 2 minutes. Turn off the fire, add the packed tofu on the vegetables, mix well and set aside.

Mass

In a blender, beat the milk, eggs, 2 tablespoons of olive oil, oats and salt until smooth. Grease a pan with the remaining olive oil and bring over medium heat. Organize a part of the dough. As soon as the part under the forehead, the brown pancake turns on the other side. Fold the pancake with the mixture of vegetables and tofu and wrap it. Make the same procedure with the rest of the dough and the filling. Serve later.

Spinach and cottage cheese omelette

Ingredients

• 4 eggs
• 1 cup of chopped spinach tea
• 1/2 cup of tea cottage cheese
• 1/4 cup of chopped onion tea
• Rooms and black pepper ground to taste
• Olive oil to gain weight

Methods of preparation

In a bowl, beat the eggs and season with salt and black pepper. Then heat a non -stick pan over medium and fat with olive oil. Then brown the onion until golden brown. Add the spinach and brown until it is passionate. Then pour the beaten eggs on the spinach in the pan, still over medium heat. Cook for 3 minutes and then add the cottage to the top. Cover the pan and wait for the egg to cook. Serve later.

Salmon with yogurt sauce

Ingredients

• 2 salmon fillets
• 1/2 cup of tea Natural yogurt
• 1-Sicilian lemon juice
• 1/2 tablespoon of oregano
• Olive oil, salt and grinded black pepper to taste

Methods of preparation

Arrange the fillets on a English pan with olive oil and season with salt and ground black pepper. Bake in a preheated oven at 200 ° C for 15 minutes. In the meantime, in a container, mix yogurt, lemon juice and oregano. Remove the salmon from the oven and serve the fillets with the yogurt sauce at the top.

Baked fish in coarse salt crust

Ingredients

• 500 g of fillet Tilapia
• 1 zest with lemon
• 1 orange chips
• 6 chopped sage leaves
• 2 teaspoons of chopped thyme
• 500 g of coarse salt
• 2 egg whites
• 1 cup of lemon juice tea
• 1/2 cup of olive oil

Methods of preparation

In a bowl, place the lemon and orange zest, thyme, sage and coarse salt and mix well. Add the egg whites and mix again. In a pan, place half of the mixture, place the fillets at the top and cover with the remaining mixture, modeling with your hands for the crust to adhere to the fish. Bake in a preheated oven at 200 ° C for 30 minutes. With the help of a spoon, carefully break the crust, season the fish with lemon juice and olive oil and serve.

Grilled tofu with vegetables

Ingredients

• 400 g of tofu diced
• 2 cups of broccoli tea cut in flowers
• 1 cup of mushroom in Slit Paris
• 1 lemon juice
• 1/2 zest with lemon
• 1 chopped garlic tooth
• 1 tablespoon of fresh grated ginger
• 2 tablespoons of sesame seeds
• Olive oil, salt and grinded black pepper to taste

Methods of preparation

In a bowl, place the tofu cubes and season with olive oil, lemon juice, lemon zest, garlic, ginger, salt and black pepper. Leave marine for 15-30 minutes. In a non -stick pan, brown the cubes over medium heat until it is crunchy outside. Reserve. In the same pan, put a drizzle of olive oil and sauté the mushrooms until they dry. Add the broccoli and jump for 3-4 minutes, still leaving crunchy. Return the tofu on the pan, mix gently with the vegetables, regulate the spices and end up with sesame seeds. Serve later.

Lentil and quinoa gnocchi in the oven

Ingredients

• 1 cup of tea lentil cooked and dragged
• 1/2 cup of quinoa cooked tea
• 1/2 chopped onion
• 2 wedges of chopped garlic
• 1 grated carrot
• 2 tablespoons of oatmeal flour
• 2 tablespoons of chopped parsley
• 1 teaspoon of cumin powder
• 1 teaspoon of paprika
• Olive oil, salt and grinded black pepper to taste

Methods of preparation

In a processor, put the lentil, quinoa, onion, garlic, carrots, olive oil and spices. Beat up to form a thick pasta, leaving some pieces to give the consistency. Transfer the dough to a bowl and add the oatmeal. Mix until you can model the gnocchi. Modella the biscuits with your hands and dispa them in a pan with olive oil. Bake in a preheated oven at 200 ° C for about 25-30 minutes, transforming half of the time to golden and crunchy outside. 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.