By Dr. Shikha Sharma
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5 Protein Rich Recipes

Along with carbohydrates, fat and protein is a key macronutrient. Protein is an essential nutrient to keep our body healthy. It is also known to be more satiating than other macronutrients. Here are some appetizing recipes are given below:
1) Baked Pesto Salmon:
Cooking Time: 30 Mins
Serving Size: 1
Calories per serving: 370 Kcal
 a) Salmon- 2 Fillets
 b) Walnuts- 1 tsp
 c) Parmesan Cheese- 1 tsp
 d) Sea Salt and Black Pepper- To Taste
 e) Broccoli- 50 gms (Chopped finely)
 f) Avocado- 20 gms
 g) Bell Pepper- 1 Sliced
 h) Olive Oil- 1 tsp
 i) Basil Pesto- 2 tsp
1. Add walnuts, parmesan cheese, and salt and pepper, to a food processor bowl. Process until a fine crumb form.
2. Add walnut mixture to a shallow dish, and coat the top of each piece of salmon in the mixture. Add to a baking dish. 
3. Add the broccoli, avocado, peppers, and tomatoes to a bowl, and drizzle with olive oil.
4. Add the veggies to the baking tray around the salmon.
5. Bake in the Sharp Superheated Steam Countertop Oven on Broil/ Grill at 450 degrees for 15 minutes.
6. If using a conventional oven, preheat to 425 degrees, and bake for 22- 25 minutes.
7. Top salmon with pesto and serve with veggies.
Nutritional Facts:
* Energy- 370 Kcal
* Protein- 27 gms
* Fat- 25 gms
* Carbohydrates- 10 gms
* Calcium- 121.1 mg
* Fiber- 3 gms
Description: This Italian recipe is recommended for those who are on keto diet plans.
Health Benefit: Salmon is prized for its benefits which includes:
* Omega- 3 fatty acids can reduce inflammation, lowering heart risk diseases and cancer.
* Selenium can improve bone health and reduce thyroid disease.
* Potassium can reduce blood pressure and the risk of heart stroke.
* B Vitamins and Folic Acid– All B Vitamins work together providing optimal functioning of the brain and nervous system.
2) Ginger Egg Salad:
Cooking Time: 10 Mins
Serving Size: 1
Calories per serving: 237 Kcal
 a) Hard Boiled Eggs- 2
 b) Extra Virgin Olive Oil- 1 tsp
 c) Greek Yogurt- 2 tsp
 d) Mustard Sauce- 1 tsp
 e) Carrot- 2 tsp (Grated)
 f) Ginger- 1 tsp  (Grated)
 g) Lemon Juice- 1 tsp
 h) Himalayan Salt and Black pepper- To Taste
 1. In a bowl, mix Greek yogurt, olive oil, mustard sauce, grated carrot, grated ginger, and lemon juice.
2. In a separate larger salad bowl, add diced hard-boiled eggs. Add yogurt-oil mixture and stir well. Add Himalayan salt and pepper. Stir until well combined.
3. Serve with avocado dip.
Nutritional Facts:
* Energy- 237 Kcal
* Protein- 15 gms
* Fat- 17 gms
* Carbohydrates- 2 gms
* Calcium- 83 mg
* Fiber- 0.8 gms
Description: It is easy to make, low in calorie, sour cream-free, and can be consumed in every meal.
Health Benefit:
* Rich in heart-healthy fats.
* Rich in Vitamin A, Vitamin B 12, Calcium, and Iron.
* Rich in Healthy Omega- 3 fatty acids.
* It is full of antioxidants- Beta carotene that protect our body and support the immune system.
3) Seared Salmon with Israeli Couscous Salad:
Cooking Time: 20 Mins
Serving Size: 1
Calories per serving: 413 Kcal
a) Israeli Couscous (Pearl Couscous)- 1 Cup
b) Fennel Seeds- 1 tsp
c) Cucumber- 1/2 Sliced
d) Bell Peppers- 2 tsp
e) Fresh Lemon Juice- 1 tsp
f) Olive Oil- 1 tsp
g) Himalayan Salt and Black pepper- To Taste
h) Salmon- 2 Fillets
1. Cook the couscous according to the package directions; rinse to cool.
2. Combine the cooked couscous, fennel seeds, bell peppers, cucumber, lemon juice, 1/2 tsp of olive oil, Himalayan salt, and black pepper in a larger bowl. 
3. Meanwhile, heat the remaining tablespoon of oil in a large nonstick skillet over medium-high heat. Season the salmon with ¼ teaspoon each salt and pepper and sprinkle with the fennel fronds. Cook until opaque throughout, 3 to 5 minutes per side. Serve with the couscous salad.
Nutritional Facts:
* Energy- 413 Kcal
* Protein- 35 gms
* Fat- 13 gms
* Carbohydrates- 35 gms
* Calcium-  60 mg
* Fiber- 2 gm
Description: This healthy and easy to make salad can be consumed in major meals to fulfill protein requirements.
Health Benefit:
* Couscous is a good source of plant-based protein, rich in selenium ( reducing the risk of cancer), boosts the immune system.
* Salmon contains Antioxidant Astaxanthin which benefits heart, brain, nervous system, and skin health, may reduce the risk of heart diseases, loaded with selenium, a good source of potassium, and rich in Omega- 3 fatty acids.
4) Chicken and Quinoa Burritos:
Cooking Time: 25 Mins
Serving Size: 2
Calories per serving: 165 Kcal
a) Burrito- SIze Whole Wheat Tortillas- 2
b) Chicken- 1/2 Cup (Shredded)
c) Black bean- 1/2 Cup
d) Quinoa or Brown Rice- 1/2 Cup
e) Cilantro- 1 Fresh Sprigs
f) Greek Yogurt- 1/4 Cup
g) Avocado- 1/2
h) Broccoli- 2 tsp
i) Corn Salsa- 1 tsp
j) Himalayan Salt and Black pepper- To Taste
1. Dividing evenly, top the warmed tortillas with the chicken, black beans, quinoa, avocado, broccoli, yogurt, Himalayan, black pepper and fresh cilantro.
2. Roll into burritos and serve with the corn salsa.
Nutritional Facts:
* Energy- 329 Kcal
* Protein- 19 gms
* Fat- 12 gms
* Carbohydrates- 42.5 gms
* Calcium- 212 mg
* Fiber- 7.5 gm
Description: This protein packed mexican recipe is easy to make and contains loads of fibers.
Health Benefit:
* Chicken has a very high protein content, which plays a very important role in sustaining our muscles, boosting our immunity.
* Quinoa has a Low Glycemic Index, which is good for Blood Sugar Control.  and Gluten-Free and perfect for people with Gluten Intolerance.
5) Salmon and Soyabean Salad:
Cooking Time: 15 Mins
Serving Size: 1
Calories per serving: 305 Kcal 
a) Salmon Fillets- 50 gms
b) Soyabean- 30 gms
c) Lentils- 15 gms
d) Egg whites- 2
e) Spring Onion- Sliced- 1/2 Cup
f) Capsicum- 30 gms
g) Lemon Juice- 1 tsp
h) Olive Oil- 1 tsp
1. Put the egg in a pan,cover with cold water and bring to the boil. Cook for 4 mins, adding soya bean to the pan for the final min, then drain and run under cold water to cool. Shell and cut the egg into wedges, and then set aside.
2. Moix the lemon juice with the olive oil and then stir through the soya beans, lentils, capsicum and spring onions.
3. Then gently break the salmon into large flakes and put on top of the lentils along with the egg.
Nutritional Facts:
* Energy- 305 Kcal
* Protein- 28 gms
* Fat- 13 gms
* Carbohydrates- 21 gms
* Calcium- 268 mg
* Fiber- 4.8 gm
Description: This easy to make recipe contains most of the macro and micronutrients.
Health Benefit:
* Salmon contains protein and omega- 3 fatty acids which are good for recovery. It also contains Vitamin D, Vitamin B6 and Vitamin B12 for energy, which help to reduce inflammation.
* Soya bean is a vegetable food which contains almost all essential amino acids.

The above interesting protein packed recipes are better to have in daily routine, they have different preparation and are too easy to make.

Photo by Casey Lee on Unsplash

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    • Rani
    • September 10, 2020

    Frequently available protein rich diet food

    1. Eggs, chicken, fish, soybeans, dals, legumes are some easily available protein rich foods.

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