Proteins play a fundamental role in various body functions, such as building skin, muscles and bones. However, many people don’t know which foods to find them in or how to use them in their meals. The good news is that the substance is present in different types of food, whether of animal or vegetable origin. This makes it possible to make countless healthy and flavor-rich combinations to help improve muscle mass gain.
We’ve selected 5 protein-rich recipes for you to include in your diet. Take a look!
Chicken with chestnut crust
Ingredients
- 1 chicken breast cut into fillets
- 1 cup cashew nuts
- 2 cloves of garlic, peeled and crushed
- Juice of one lemon
- Salt, ground pepper and olive oil to taste
Method of preparation
In a bowl, place the chicken fillets and season with lemon juice, salt, ground pepper, garlic and olive oil. Cover and leave to rest for 30 minutes. Meanwhile, place the cashew nuts in a blender and blend well. Transfer to a bowl and spread the chicken fillets over them. Cover a baking sheet with aluminum foil, place the fillets on it and bake in a preheated oven at medium temperature for 20 minutes. Then remove the aluminum foil and bake for another 10 minutes. Serve afterwards.
Tip: serve with steamed peas.
Tuna poke
Ingredients
- 80 g of quinoa
- 300 g diced fresh tuna
- 100 g chopped radish
- 100 g peeled and chopped red onion
- Pulp of 1 chopped avocado
- Salt, soy sauce, spring onions, sesame seeds and grated ginger to taste
- Water
Method of preparation
In a deep bowl, place the tuna, soy sauce, ginger, salt and onion and mix well. Set aside. In a saucepan, add the water and salt and bring to the boil over medium heat. Add the quinoa, cover the pan and cook for 15 minutes. Turn off the heat, wait for it to cool and add the quinoa to the tuna. Add the radish and avocado. Finish with spring onions and sesame seeds. Serve afterwards.
Chickpea stroganoff
Ingredients
- 1 cup of cashew chestnut hydrated
- 2 cups cooked chickpeas
- 1 onion, peeled and chopped
- 2 garlic cloves, peeled and mashed
- 8 tomatoes, chopped and seeded
- 1 packet of shitake mushrooms
- 1 chopped and seeded bell pepper
- Salt and olive oil to taste
- 1 cup of water
Method of preparation
In a blender, place the cashew nuts, water and salt and blend until smooth. Set aside. In a saucepan, add the olive oil and heat over medium heat. Add the onion, garlic and peppers and sauté for 4 minutes. Add the tomatoes and salt and mix well. Cover the pan and cook until the tomatoes break down and form a sauce. Add the chickpeas and mushrooms and cook for another 3 minutes. Finally, add the reserved cashew nut cream and stir to combine. Turn off the heat and serve.
Spinach pancake with cottage cheese
Ingredients
- 300 g of spinach sautéed and chopped
- 130 g whole wheat flour
- 250 ml skimmed milk
- 1 egg
- 1/2 teaspoon salt
- 250 g cottage cheese
- Salt to taste
- Oil for greasing
Method of preparation
In a blender, place the spinach, whole-wheat flour, salt, milk and egg and blend until a smooth paste is obtained. Set aside. Grease a frying pan with olive oil and heat over medium heat. Using a ladle, pour a little batter into the pan and spread it out well. Cook until it starts to bubble and turn to brown the other side. Repeat the process with all the batter and fill them with the cheese. To close the pancakes, fold the sides towards the center and roll up. Serve afterwards.
Salmon with curry
Ingredients
- 1 1/2 tablespoons olive oil
- 1 tablespoon of peeled and crushed garlic
- 1 teaspoon of grated ginger
- 1 teaspoon of curry
- 200 g of salmon in slices
- 1/4 teaspoon salt
- 1/2 teaspoon lemon juice
Method of preparation
In a frying pan, add the olive oil and heat over medium heat. Add the garlic, ginger and curry and sauté for 2 minutes. Meanwhile, place the salmon in a bowl and season with salt and lemon juice. Then place the fish on the pan and sear well. Turn off the heat and serve.
