10 Hidden High Protein Recipes v3

Food For Fitness presents:
10 HIDDEN
HIGH PROTEIN
RECIPES
2017 Food For Fitness Limited | www.FoodForFitness.co.uk 10 Hidden High Protein Recipes
Welcome!
Thank you so much for downloading and unlocking the 10 Hidden High Protein Recipes from Food For
Fitness.
A lot of people are led to believe that in order to eat healthily, then extreme sacrifices need to be made.
The end result is that eating well often becomes a chore, characterised by bland and repetitive meals.
Plain chicken, broccoli and brown rice nine times a day anyone? No thanks! The recipes in this eBook
were designed, with love, adhering to our Food For Fitness principles towards healthy living.
You wont find them on our website and a few of them are sneak peeks from our extremely popular High
Protein Handbook (more about that later).
The meals in this eBook are high protein, because theres a lot of good research that shows higher protein
diets can help people feel full, promote recovery and can assist with weight loss. Theyre nutritionally bal-
anced and focus on fresh, nutrient packed foods. They dont use lots of complex ingredients that are a has-
sle to find in the local supermarket - youll probably have all the ingredients in your cupboard already.
Theyre easy to make and many can be cooked in bulk because lets face it, most of us dont want to
spend hours in the kitchen.
And finally, and most importantly, theyre packed full of flavour. Bon apptit!
Scott Baptie
LEGAL BIT
All contents copyright 2017 by Food For Fitness Limited. All rights reserved worldwide. No part of this document may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the
prior written permission of the publisher. Limit of Liability and Disclaimer of Warranty: The information provided within this eBook is for general informational purposes only. While we try to keep the information up-to-date and correct, there are
no representations or warranties, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this eBook for any purpose. The
content of this eBook is for your general information and use only. Your use of any information is entirely at your own risk, for which we shall not be liable. It shall be your own responsibility to ensure that any products, services or information in
this eBook meets your specific requirements. Before taking part in any form of exercise, change of diet or consumption of a nutritional supplement you should always consult your physician.
#1 Chicken Biryani This recipe is from
The High Protein
Handbook
Ingredients
1 tbsp coconut oil 2 tbsp curry powder
4 chicken breasts (around 80g raisins
100g each), chopped 200g quick cook rice
1 garlic clove, crushed 750ml chicken stock
1 tsp turmeric 200g frozen green peas
tsp chilli powder
1 large onion, finely chopped
Method
1. Preheat the oven to 180 degrees Celsius.
2. In a large pan (that can be placed in the oven) add the
coconut oil and gently fry the chicken on a low heat. Cook
until golden brown and thoroughly cooked through (around
10 minutes).
3. Add the garlic, turmeric, chilli and chopped onion to the
pan and cook until the onion starts to turn translucent.
Key Info Nutrition Data* 4. Add the curry powder, uncooked rice, raisins, peas, stock,
cover and bring to the boil.
Prep time, minutes: 10 Calories 482
5. Once it starts to boil, place the pan into the oven and bake
Cook time, minutes: 40 Protein (g): 39 for 35 minutes until all the liquid has been absorbed.
Yield: 4 Carbohydrates (g): 68
Fat (g): 6
*nutrition data is per serving
#2 St Marys Chicken
Ingredients
500g chicken breasts 100ml low fat crme
6 rashers bacon (fat removed) fraiche
or bacon medallions, 1 tsp dried thyme
chopped 2 tbsp honey
2 garlic cloves, crushed Pinch of black pepper
2 tsp wholegrain mustard
200ml chicken stock
Method
1. Pre-heat the oven to 180 degrees Celsius.
2. Arrange the chicken breasts on a baking tray, sprinkle with
the chopped bacon.
3. In a jug, mix the garlic, stock, mustard, crme fraiche,
thyme, and pepper.
4. Pour mixture over chicken then drizzle with honey.
5. Cook for 40-45 minutes until chicken is thoroughly cooked
Key Info Nutrition Data* through.
Prep time, minutes: 5 Calories 257 6. Serve with green veg, new potatoes or rice.
Cook time, minutes: 45 Protein (g): 41
Fat (g): 5
#3 Tommys Turkey Satay This recipe is from
The High Protein
Handbook
Ingredients
4 turkey steaks, sliced Half a bunch of spring
1 tbsp coconut oil onions, sliced
1/2 tsp fresh, grated ginger 100g mangetout
1 crushed garlic clove 2 tbsp crunchy peanut
butter
1 fresh chilli
1 tbsp fish sauce
100g baby corn
150 ml water
Method
1. Heat the coconut oil in a pan on a medium to high heat.
2. Add the ginger, garlic and chilli (use more or less chilli de-
pending on how hot you like it) and gently fry for a minute.
3. Add the sliced turkey and cook for around 10 minutes until
cooked through
4. Add the baby corn, spring onions and mangetout and
cook for a further 2-3 minutes
Key Info Nutrition Data* 5. Add the peanut butter, fish sauce and water and mix
through, continue to stir and mix through and cook for a
Prep time, minutes: 5 Calories 297 couple of minutes before serving.
Fat (g): 13
#4 Mexican Lasagne This recipe is from
The High Protein
Handbook #2
Ingredients
3 mixed peppers, chopped Pinch of salt
1 green chilli pepper, deseed- 150g low fat cheddar
ed 750g lean beef mince
1 red onion, chopped 2 cans of chopped toma-
2 cloves garlic, chopped toes (400geach)
1 tbsp coconut oil 2 tbsp tomato puree
170g tin of sweetcorn 4 healthy living tortilla
3 tbsp fajita or Mexican sea- wraps
soning
Method
1. Preheat oven to 180 degrees Celsius.
2. Heat the coconut oil in a large pan and add the peppers,
chilli pepper, onion and garlic and cook for a few minutes.
3. Add mince to the pan and brown it.
4. Add the sweetcorn, chopped tomatoes, Mexican season-
ing, tomato puree and salt to the pan, reduce the heat and
Key Info Nutrition Data* simmer for 10-15 minutes.
Prep time, minutes: 15 Calories 303 5. Once its cooked get a large oven-proof lasagne dish and
spread a layer of the meat mixture on the bottom then layer
with two of the tortillas (rip them up if necessary). Repeat
Yield: 8 slices Carbohydrates (g): 21 with another layer of mince and tortillas then a final layer
of mince.
Fat (g): 11
6. Top with grated cheese and place into the oven for 30
*nutrition data is per serving minutes.
7. Serve.
#5 Beautiful Bolognese
Ingredients
500g ultra lean steak mince 1 red onion, diced
1 packet of smoked bacon 2 cloves of garlic,
medallions, diced pressed
2 cartons of passata 2 tbsp mixed herbs
1 tbsp olive oil Pinch of salt and pepper
1 large glass of wine
1 carrot, diced
Method
1. Heat the olive oil in a large pan over a medium heat and
gently fry the onions, peppers and bacon for about 5
minutes until cooked.
2. Add the garlic and cook for another minute.
3. Add the mince to the pan and brown.
4. Add the wine, carrots, passata, herbs, salt and pepper and
mix through.
Key Info Nutrition Data* 5. Reduce the heat to a low temperature, cover and gently
simmer for 45 minutes.
6. Remove the lid and simmer further if the sauce needs to
Cook time, minutes: 60 Protein (g): 40 thicken more.
Yield: 4 Carbohydrates (g): 10 7. Serve and garnish with some fresh basil
Fat (g): 14
#6 Mango Chicken This recipe is from
The High Protein
Handbook
Ingredients
1 tbsp coconut oil 150g mango chunks
500g chicken breasts, cut into 3 tbsp lime juice
cubes 1 tbsp fish sauce
tbsp fresh, crushed ginger 4 spring onions, chopped
1 clove of garlic, chopped 1 red pepper, cut into
1/4 tsp turmeric small cubes
50ml water tsp black pepper
Method
1. Heat a wok over a high heat and add the coconut oil.
2. Add the ginger and garlic and cook for 1 minute.
3. Add the chicken, turmeric and black pepper and cook for
5 minutes or until the chicken is golden brown and cooked
through.
4. Add the mango, lime juice, red pepper, spring onion and
fish sauce to the wok and mix. Stir frequently for around 5
Key Info Nutrition Data* minutes until the mango has softened and started to cara-
melise.
Prep time, minutes: 5 Calories 284 5. Add the water and stir for a further 2 minutes.
Cook time, minutes: 15 Protein (g): 41 6. Serve with rice and garnish with some shredded basil.
Fat (g): 8
#7 Texan Turkey Chilli
Ingredients
1 tbsp olive oil 1 tbsp tomato puree
1 tbsp fresh ginger, pressed 2 tbsp balsamic vinegar
2 garlic cloves, pressed 1 tsp cinnamon
1 red onion, diced 1 tbsp lime juice
500g lean turkey mince 400g can of chopped
1 chilli, deseeded and tomatoes
chopped 400g can of kidney or
tsp cumin black beans
Method
1. Heat the olive oil in a large pan over a medium heat.
2. Add the onions to the pan and fry for 2-3 minutes.
3. Add the ginger, garlic and chilli and cook for a further mi-
nute.
4. Add the turkey mince to the pan with the cumin and cinna-
mon, mix through and brown for a few minutes.
Key Info Nutrition Data* 5. Stir in the tomato puree, balsamic vinegar, lime juice and
Prep time, minutes: 5 Calories 394 add the chopped tomatoes, beans and a pinch of salt and
pepper.
6. Reduce to a low heat and simmer for 45 minutes, stirring
Yield: 4 Carbohydrates (g): 43 occasionally, until the sauce has thickened.
Fat (g): 6 7. Serve
#8 Pork Goulash
Ingredients
1 tbsp olive oil 1 tsp chilli powder
500g pork fillet (chopped into 2 tbsp red wine vinegar
2cm cubes) 250ml water
1 red onion, sliced 2 tbsp tomato puree
3 mixed peppers, sliced 1 tsp oregano
2 garlic cloves, pressed 400g can of chopped
2 tbsp smoked paprika tomatoes
Pinch of salt and pepper
Method
1. Heat the olive oil in a large pan over a medium heat.
2. Add the onion and gently fry for 2-3 minutes.
3. Add the garlic and fry for a minute.
4. Add the pork, smoked paprika and chilli powder to the
pan and cook for 5 minutes until the pork is browned.
Key Info Nutrition Data* 5. Add the peppers, red wine vinegar, water, tomato puree,
oregano, chopped tomatoes and salt and pepper to the
Prep time, minutes: 5 Calories 292 pan and give everything a good mix through.
Cook time, minutes: 60 Protein (g): 31 6. Reduce the heat to a low temperature, cover and simmer
for 30 minutes.
7. Remove the lid from the pan and simmer for a final 15
Fat (g): 12 minutes
*nutrition data is per serving 8. Serve.
#9 Beef Stifado (Greek Stew) This recipe is from
The High Protein
Handbook #2
Ingredients
1 kg lean stewing beef 2 bay leaves
20 shallots, whole tsp cinnamon
1 large glass of red wine 1 tsp oregano
400g passata 4 whole cloves
2 tbsp of red wine vinegar tsp ground nutmeg
4 garlic cloves 1 tbsp salt
3 small sprigs rosemary 1 tsp black pepper
Method
1. Youre going to think there is more to this recipe than there
is; there isnt.
2. Preheat the oven to 160 degrees Celsius.
3. Add ALL of the ingredients (uncooked) to a casserole dish
and mix through.
4. Cover the dish and place it into the oven for around 3
hours (give it a mix mid way through).
Key Info Nutrition Data* 5. Serve.
Cook time, minutes: 2-3 hrs Protein (g): 40
Fat (g): 7
#10 Stuffed Peppers
Ingredients
4 large peppers 100g water
500g lean steak mince Pinch of salt
1 red onion, chopped 1 tbsp Worcestershire
1 can chopped tomatoes sauce
100g long grain rice (dry
weight)
Method
1. Preheat your oven to 180 degrees Celsius.
2. Cut the top from the pepper, cut out the seeds and insides.
Set aside the top.
3. Boil the peppers in water for 5 minutes, remove and drain
well.
4. In a pan, brown the mince and onion until cooked.
5. Drain off any excess fat. Add the chopped tomatoes, un-
Key Info Nutrition Data* cooked rice, water, salt, Worcestershire sauce and a dash
of pepper and mix through.
6. Once boiling, cover and simmer about 20 minutes or until
Cook time, minutes: 70 Protein (g): 30 rice is tender.
Yield: 4 Carbohydrates (g): 35 7. After the meat is cooked, stuff the peppers with the mixture,
gently place the lid on top and bake on a baking tray for
Fat (g): 6 about 30 minutes.
The High Protein Handbook
If you liked these recipes, youll love The High Protein Handbook!
30 brand new, delicious, easy to make high protein recipes
A barcode on every recipe so you can scan the meal into MyFitnessPal
Full nutrition information for each recipe including calories, carbohydrate, fat and protein
A varied mix of chicken, fish, pork, beef, turkey and venison recipes
A rock solid 30 day money back guarantee
What some people are saying about the Handbook:
CLICK HERE TO DOWNLOAD YOUR COPY
Registered Name: Food For Fitness Limited | Registered Address: 37 Albert Street, Aberdeen, AB25 1XU |
Registered in Scotland: Company SC447144

10 Hidden High Protein Recipes v3

Transféré par

Informations du document

Copyright

Formats disponibles

Partager ce document

Partager ou intégrer le document

Options de partage

Avez-vous trouvé ce document utile ?

Ce contenu est-il inapproprié ?

Droits d'auteur :

Formats disponibles

10 Hidden High Protein Recipes v3

Transféré par

Droits d'auteur :

Formats disponibles

Food For Fitness presents:

*nutrition data is per serving

Yield: 4 Carbohydrates (g): 12

*nutrition data is per serving

Yield: 4 Carbohydrates (g): 8

*nutrition data is per serving

*nutrition data is per serving

*nutrition data is per serving

Cook time, minutes: 2-3 hrs Protein (g): 40

Yield: 6 Carbohydrates (g): 12

*nutrition data is per serving

What some people are saying about the Handbook:

CLICK HERE TO DOWNLOAD YOUR COPY

Vous aimerez peut-être aussi