Easy and healthy non-vegetarian recipes
Adequate protein intake is crucial for muscle growth and maintenance.
Today we're looking at some quick and healthy protein-rich non-vegetarian recipes that will help you clock your daily protein requirement without spending too much time in the kitchen. Let's get started!
Baked Chicken Legs
Ingredients
8 chicken legs - skinned
1 teaspoon curry powder
2 teaspoons French mustard
½ cup yogurt
1 cup breadcrumbs
8 chicken legs - skinned
1 teaspoon curry powder
2 teaspoons French mustard
½ cup yogurt
1 cup breadcrumbs
Method
- Combine, curry powder, mustard and yoghurt and mix well . Coat chicken legs in mixture before rolling in breadcrumbs. Place on a plate in fridge for 30 minutes.
- Preheat oven to 350 F. Grease an ovenproof dish. Place chicken legs in dish and bake turning once or twice.
- Bake for approximately 45 minutes or until chicken is cooked through and crumb is golden and crisp.
- Combine, curry powder, mustard and yoghurt and mix well . Coat chicken legs in mixture before rolling in breadcrumbs. Place on a plate in fridge for 30 minutes.
- Preheat oven to 350 F. Grease an ovenproof dish. Place chicken legs in dish and bake turning once or twice.
- Bake for approximately 45 minutes or until chicken is cooked through and crumb is golden and crisp.
Grilled Chicken Breasts
Ingredients
1/3 cup mustard
1/4 cup honey
2 tablespoons mayonnaise
1 teaspoon steak sauce
4 skinless, boneless chicken breast halves
1/3 cup mustard
1/4 cup honey
2 tablespoons mayonnaise
1 teaspoon steak sauce
4 skinless, boneless chicken breast halves
Method
- Preheat the grill for medium heat. In a shallow bowl, mix the mustard, honey, mayonnaise, and steak sauce.
- Set aside a small amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to coat. Lightly oil the grill grate.
- Grill chicken over indirect heat for 18 to 20 minutes, turning occasionally. Watch carefully to prevent burning!
- Preheat the grill for medium heat. In a shallow bowl, mix the mustard, honey, mayonnaise, and steak sauce.
- Set aside a small amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to coat. Lightly oil the grill grate.
- Grill chicken over indirect heat for 18 to 20 minutes, turning occasionally. Watch carefully to prevent burning!
Fish Teriyaki
Ingredients
1 cup Soy Sauce
¼ cup Sugar
¼ cup Salad Oil
2 tsp Ginger 2 cloves Garlic
700 g Fish Fillets
1 tbsp Sesame Seeds
Method
- Mix together soy sauce, sugar, oil, ginger, and garlic in a large bowl. Cut fish fillets into four equal portions. Marinate fillets in the prepared mixture.
- Place fish on a broiling pan, reserving the marinade. Simmer fish fillets 4-5-inch above the heat for 3-4 minutes, basting with reserved marinade frequently.
- Sprinkle fish fillets with sesame seeds. Remove from pan and serve hot.
1 cup Soy Sauce
¼ cup Sugar
¼ cup Salad Oil
2 tsp Ginger 2 cloves Garlic
700 g Fish Fillets
1 tbsp Sesame Seeds
Method
- Mix together soy sauce, sugar, oil, ginger, and garlic in a large bowl. Cut fish fillets into four equal portions. Marinate fillets in the prepared mixture.
- Place fish on a broiling pan, reserving the marinade. Simmer fish fillets 4-5-inch above the heat for 3-4 minutes, basting with reserved marinade frequently.
- Sprinkle fish fillets with sesame seeds. Remove from pan and serve hot.
Egg White Omlette with Veggies
Ingredients
3 large egg whites
1 teaspoon salt
1 teaspoon freshly ground pepper
1/2 cup thinly sliced spinach
1 tomato chopped
Ingredients
3 large egg whites
1 teaspoon salt
1 teaspoon freshly ground pepper
1/2 cup thinly sliced spinach
1 tomato chopped
Method
- Whisk egg whites, water, salt, and pepper together in a medium bowl. Toss spinach, tomato in another bowl. Lightly coat with oil and heat over medium heat 1 minute.
- Pour egg mixture into pan and cook until eggs begin to set on bottom. Cook 2 minutes. Slide omelet onto a serving plate and garnish with reserved filling.
- Whisk egg whites, water, salt, and pepper together in a medium bowl. Toss spinach, tomato in another bowl. Lightly coat with oil and heat over medium heat 1 minute.
- Pour egg mixture into pan and cook until eggs begin to set on bottom. Cook 2 minutes. Slide omelet onto a serving plate and garnish with reserved filling.
Prawn Salad
Ingredients
Red chillis chopped
1 clove garlic
2 tablespoons olive oil
800 green prawns peeled and de-veined
1 cup cherry tomatoes
100 g green beans
100 g peas
1 red capsicum thinly sliced
juice of 1 lemon
freshly ground black pepper
Ingredients
Red chillis chopped
1 clove garlic
2 tablespoons olive oil
800 green prawns peeled and de-veined
1 cup cherry tomatoes
100 g green beans
100 g peas
1 red capsicum thinly sliced
juice of 1 lemon
freshly ground black pepper
Method
- Place chilli and garlic with oil in a food processor and blend until lightly chopped. - Transfer half the mixture to a mixing bowl. Add prawns and toss to coat thoroughly. Allow this to marinate for 30 minutes.
- Preheat oven to 200 °C. Transfer remaining mixture to dish. Add tomatoes, beans, and peas. Toss to combine. Microwave on high for three minutes, or until vegetables are just cooked.
- Transfer prawns to a baking tray and bake for ten minutes, or until cooked. Remove from oven and tip prawns and cooking juices into cooling vegetables
.
- Place chilli and garlic with oil in a food processor and blend until lightly chopped. - Transfer half the mixture to a mixing bowl. Add prawns and toss to coat thoroughly. Allow this to marinate for 30 minutes.
- Preheat oven to 200 °C. Transfer remaining mixture to dish. Add tomatoes, beans, and peas. Toss to combine. Microwave on high for three minutes, or until vegetables are just cooked.
- Transfer prawns to a baking tray and bake for ten minutes, or until cooked. Remove from oven and tip prawns and cooking juices into cooling vegetables
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