Discover practical and tasty options to keep your diet balanced
Protein is essential for those seeking more energy, weight control and muscle recovery. They also help avoid hunger between meals and make the menu more complete.
Discover practical and tasty options below to vary your lunch during the week and keep your diet balanced. Check out 5 protein-rich recipes to include in your diet below!
Wholemeal penne with chicken and chickpeas
Ingredients
- 250 g of wholemeal penne
- 200 g of chicken breast dice
- 1 cup cooked and drained chickpeas
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- Salt to taste
- 1 pinch of ground black pepper
- 1 teaspoon lemon juice
- 2 tablespoons chopped parsley
- Water for cooking
Preparation method
In a large pot, bring water to a boil over medium heat. Add a spoonful of salt to the water and cook the wholemeal penne until cooked. al dente. Drain and reserve. In another pan, heat the olive oil over medium heat and sauté the minced garlic until it begins to brown.
Add the chicken, season with salt, black pepper and lemon juice and cook for about 10 minutes, stirring occasionally, until golden brown. Add the cooked chickpeas and sauté for another 3 minutes to incorporate the flavors.
Add the cooked penne and mix gently, leaving them to heat for another 2 minutes over low heat. Complete with parsley and serve immediately.
Shrimp rice with peas and hard-boiled egg
Ingredients
- 300 g of shrimp clean
- 2 hard-boiled eggs, chopped
- 1 cup cooked rice
- 1 cup fresh pea tea
- 1 tablespoon extra virgin olive oil
- 1 clove of minced garlic
- Salt and ground black pepper to taste
- To finish, chopped green chili pepper
Preparation method
In a pan, heat the olive oil over medium heat and sauté the garlic until golden brown. Add the prawns and season with salt and black pepper, cooking for 3-4 minutes until pink. Add the rice and peas, mix well and heat for 2 minutes. Turn off the heat, add the chopped eggs and complete with the green perfume. Serve then.
Beef bourguignon with mashed potatoes
Ingredients
Bouf Burgundian
- 800 g of chuck
- 2 tablespoons extra virgin olive oil
- 1 onion chopped
- 2 cloves garlic, minced
- 2 carrots cut into large pieces
- 200 g of fungus Paris cut in half
- 2 tablespoons of tomato paste
- 500 ml of dry red wine
- 300 ml of meat broth
- 1 bay leaf
- 2 sprigs of fresh thyme
- Ground black pepper and salt to taste
Mashed potatoes
- 600 g potatoes, peeled and cut into pieces
- 2 tablespoons butter
- 100 ml of hot milk
- Water for cooking
- 1 pinch of nutmeg
- Salt to taste
Preparation method
Bouf Burgundian
In a container, season the piece of meat with salt and black pepper. Then, in a large skillet, heat the olive oil over medium heat and brown all sides of the meat until browned. Remove and reserve. In the same pan, sauté the onion and garlic until lightly golden. Add the carrot and tomato paste and sauté for 2 minutes.
Return the meat to the pan, add the red wine and beef broth. Stir, add the bay leaf and thyme and partially cover the pan. Cook over low heat for about 2 hours and 30 minutes, turning the meat halfway through cooking, until it is very tender and the sauce is thick. In the last 20 minutes add the mushrooms and season with salt and black pepper.
Mashed potatoes
In a pan, cover the potatoes with water and add salt. Cook over medium heat until very soft. Drain them and mash them while they are still hot. Place the mashed potatoes, butter and warm milk in a pan, stirring until a creamy puree forms. Season with nutmeg and salt.
Serve the meat whole over the sauce, accompanied by the mashed potatoes. Spread the carrot and mushroom around and top with thyme sprigs on top.
Salmon fillet with lentils and spinach
Ingredients
- 400 g of salmon fillet
- 1 cup of tea lentil cooked and drained
- 1 tablespoon extra virgin olive oil
- 1 clove of minced garlic
- 1 cup spinach leaves
- Juice of 1/2 lemon
- Salt and ground black pepper to taste
Preparation method
In a container, season the salmon with salt, black pepper and lemon juice. Then, in a non-stick pan, heat the oil over medium heat and grill the fish for 3-4 minutes on each side, until golden and tender. Remove and reserve. In the same pan, add the garlic and brown it quickly. Add the lentils and spinach, stirring until the spinach wilts. Serve the salmon over the lentil and spinach mixture.
Chickpea meatballs with tuna
Ingredients
- 1 cup cooked and drained chickpeas
- 120 g of tuna natural drained solid
- 1 egg
- 2 tablespoons oat flour
- 1 clove of minced garlic
- 1 tablespoon chopped onion
- 1 tablespoon extra virgin olive oil
- 1 teaspoon lemon juice
- Salt and ground black pepper to taste
- Chopped parsley to finish
- Greasing oil
Preparation method
In a food processor, grind the chickpeas until they form a thick paste. Transfer to a bowl and add the tuna, egg, oatmeal, garlic, onion, lemon juice, salt and black pepper. Mix well until you obtain a firm dough. Then form small meatballs and place them on a baking tray greased with olive oil. Then, bake in a preheated medium oven for about 25 minutes, turning halfway through, until lightly browned. Complete with parsley 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.
