Viewing entries tagged
high protein

High Protein Stuffed Romero Pepper

High Protein Stuffed Romero Pepper

This recipe was inspired by a visit to Pearson's Room in Canary Warf. My friend ordered the ricotta and spinach stuffed Romero peppers and it looked amazing, but I looove my protein so to me it was missing something. 

The very next day I went to the supermarket to get the ingredients to try a high protein version of that! I went to look for Ricotta Cheese and came across this Feta and Greek Yogurt spread and being me, I couldn't resist but compare macros. The Feta spread was a little higher in protein (and fat) than ricotta and since I love Feta, that was the perfect excuse to try it out! And I can safely say it was a wise choice! It tastes soooo good! 

If you can't find it in your supermarket, you can have a go at making your on by blending feta cheese and a little Greek yogurt together... Trust me, it's worth it 👌🏻

 

Ingredients (makes 4):

  • 200g cooked chicken breast (diced)
  • 150g Shiitake Mushrooms (diced)
  • 180g of Feta & Greek yogurt spread (I used Odyssey)
  • 100g Spinach
  • 4 large Romero Peppers 

Method:

  1. Dry-Fry the mushrooms until tender,
  2. Add the chicken and spinach and stir until the spinach reduces;
  3. Add the Feta and Greek Yogurt spread and stir until all ingredients are mixed evenly;
  4. Cut the top of the Romero Peppers and clear out any seeds left in the pepper;
  5. Stuff the peppers with the warm mix and place them in a baking tray on a slight angle so the stuffing inside doesn't come out while cooking. 
  6. Put it in a pre-heated oven for about 30 min at 190°
  7. If like me, you like the edges of the peppers to be slightly burnt, grill or griddle the peppers for a further 5min 

 

Macros per Portion:

Calories: 203
Protein: 21.7g
Fat: 8.8g
Carbs: 10g
Fibre: 3.3g

Protein Yogurt Bowl

Protein Yogurt Bowl

This recipe was inspired by the Protein Hous. Flex Bowl! Super delicious! It was love at first taste so I just had to go and try to make my own ;) 

 

Ingredinets:

  • 170g Skyr ( you can use Total 0%, Formage or other thick yogurt)
  • 15g Protein Poder (I used Kinetica Vanilla Caramel Pro-Release)

Topping

  • 20g Peanut Butter
  • 2g Cocoa Nibs
  • 3g Desiccated Coconut
  • 10g Goji Berries
  • 10 blueberries

Method:

Mix the yogurt and protein together. Place toppings and enjoy straight away or leave it in the fridge for later!

 

Macros:

342 Kcal
P: 37g
C: 17g
F: 14g
Fibre: 3g

 

Naked Scotch Eggs

Naked Scotch Eggs

I came up with this recipe when I was trying to find an easy to make, easy to carry high protein/ low carb snack. I always loved Scotch Eggs, but the bread crumbs and the fact that they are deep fried make it a little hard to fit it in my diet.

So I thought that I could just skip the fattening coat and leave my Scotch eggs naked and place it in the oven instead of deep frying them! And now they are one of mine and hubby favorite snacks (or breakfast, or lunch, or dinner, lol)

Ingredients:

  • 500g extra lean beef mince
  • 5 hard boiled eggs
  • seasoning to taste (scroll down for suggestions)

Method:

  • Pre heat the oven to 200 Cº
  • Place the mince and seasoning in a bowl and mix. Its easier to use your hands here.
  • Divide the mince into 5 equal portions.
  • Flat out each portion of mince until its a thin flat patty
  • Place an egg in the middle of the patty and gently close the patty around the egg.
  • Place them in a baking tray (preferably on a raised baking tray so the fat can drip down) and bake for 30 minutes
  • Serve hot or cold. Enjoy!

Macros:

Kcal: 200
Protein: 27g
Fat: 10g
Carbs: 0g


Hunters Chicken

Hunters Chicken

 

A lot of people that are on a diet feel that they need to eat separately from the rest of their family.  But it doesn't need to be like that. There are plenty of healthy and tasty dishes that the whole family can enjoy. Just like the Chilli Con Carne Recipe, I am still to find someone that does not like Hunters Chicken!

This recipe is made with chicken thighs which are juicier than chicken breasts, but if you want to reduce calories/fats a little further, just do straight swap. I warn you though, it's no were near as tasty ;)

 

 

Ingredients:

  • 1Kg Skinless and boneless Chicken Thighs (roughly chopped)
  • 100g Pancetta
  • 4 Spring Onions (chopped)
  • 2 Garlic Cloves (chopped)
  • 4 Fresh Rosemary Springs (finely chopped)
  • 1 tin of Chopped Tomatoes
  • 1 tin Butter Beans
  • 125ml of Dry White Wine
  • Drizzle of olive oil
  • 1 teaspoon of sugar
  • 1 salt to taste
     

Method:

  • drizzle a little olive oil in a pan, once its hot add pancetta and stir for about 2 minutes.
  • Add chicken and spring onions and stir until the meat turns white
  • Add the white wine and let it simmer for a further 2 minutes.
  • Add rosemary, garlic, chopped tomatoes, sugar, salt and butter beans and let it simmer for 25 minutes.
  • Serve and enjoy!

For those members of the family not watching what they eat, this dish goes very well with a slice or two of rustic bread or focaccia!

Makes 6 portions. Each contains about:

396Kcals
Protein: 37.6g
Carbs: 5.6g
Fats: 21.5g
Fibre: 1.1


Protein Raspberry Frozen Yogurt

Protein Raspberry Frozen Yogurt

This is the high protein version of my Raspberry Frozen Yogurt Recipe. I like to ensure I hit my protein target and prefer having around 20-25g of protein with all my meals. 1 serving of this delicious treat will give you 24g of protein and lots of palatable pleasure ;)

Ingredients:

  • 350g Frozen Raspberries 
  • 150g Fat Free Formage Frais
  • 40g of Kinetica Natural Whey
  • 20g Agave Nectar (optional)

 

Method: 

  • Add all ingredients to food processor and blend till smooth (around 2-3 minutes)
  • Serve straight away or freeze.

Macros per serving (280g):
Cals: 206 kcals
Protein: 24g
Carbs: 20g
Fat: 2g
Fibre: 4g