5 protein-packed dinners

| 20 Nov, 2023

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Coriander salmon

Coriander salmon with curried quinoa & pomegranate

Serves 4 - 526 kcals per serving

Kcals 526
Fat 20g
Sat fat 3.5g
Carbs 48g
Sugar 17.4g
Fibre 12.1g
Protein 39.2g
Salt 1.25g

See the recipe in app here

Ingredients

  • 120g quinoa, rinsed
  • 320g fine green beans, trimmed and cut into thirds
  • 15g pack coriander
  • 15g fresh ginger, peeled and chopped
  • 1 lemon, juiced
  • ½ tsp ground cumin
  • 1 green or red chilli, seeds removed and chopped
  • 1 tsp ground coriander
  • 4 wild skinless salmon steaks (460g)
  • 1 tbsp extra virgin olive oil
  • 2-3 courgettes (320g), halved and sliced
  • 2 red onions, finely chopped
  • 2 tsp garam masala
  • 2 tsp vegetable bouillon powder
  • 400g can chickpeas, drained
  • 150g pomegranate seeds

Method

  1. Heat the oven to 200C/180C fan/gas 6 and line a baking sheet with baking parchment. Boil a saucepan of water, add the quinoa and cook for 5 mins. Add the beans, bring back to the boil, then simmer for 10 mins. Remove from the heat and leave to stand for 5 mins, then drain, rinse and drain again.
  2. Meanwhile, blitz the fresh coriander, ginger, lemon juice, cumin, chilli and ground coriander in a small bowl using a hand blender. Arrange the salmon steaks on the baking sheet, then spread a teaspoon of the coriander mix on each one, saving the rest for later. Bake for 8-10 mins, depending on the thickness of the salmon.
  3. Heat the oil in a non-stick pan and stir-fry the courgettes and onions for 8-10 mins over a medium heat until softened and starting to colour. Stir in the garam masala, bouillon powder and remaining coriander mixture, then add the chickpeas and cook for a minute. Tip into a serving bowl and stir through the cooled quinoa, green beans and pomegranate seeds. Spoon half onto two plates and flake over 2 of the salmon fillets.
  4. Reserve the remaining two portions of quinoa salad and salmon to eat cold for lunch the next day, if you like. This will keep chilled for up to two days.

Source: BBC Good Food



Meatballs with fennel

Meatballs with fennel & balsamic beans & courgette noodles

Serves 4 - 380 kcals per serving

Kcals 380
Fat 16.1g
Sat fat 4.1g
Carbs 20g
Sugar 16.5g
Fibre 11.8g
Protein 35.2g
Salt 1.23g

See the recipe in app here

Ingredients

  • 400g lean beef steak mince
  • 2 tsp dried oregano
  • 1 large egg
  • 8 garlic cloves, 1 finely grated, the others sliced
  • 1-2 tbsp olive oil
  • 1 fennel bulb, finely chopped, fronds reserved
  • 2 carrots, finely chopped
  • 500g carton passata
  • 4 tbsp balsamic vinegar
  • 600ml reduced-salt vegetable bouillon

For the courgette noodles:

  • 1 tsp rapeseed oil
  • 1-2 large courgettes, cut into noodles with a julienne peeler or spiralizer
  • 350g frozen soya beans, thawed

Method

  1. Put the mince, oregano, egg and grated garlic in a bowl and grind in some black pepper. Mix together thoroughly and roll into 16 balls.
  2. Heat the oil in a large sauté pan over a medium-high heat, add the meatballs and fry, moving them around the pan so that they brown all over – be careful as they're quite delicate and you don't want them to break up. Once brown, remove them from the pan. Reduce the heat slightly and add the fennel, carrots and sliced garlic to the pan and fry, stirring until they soften, about 5 mins.
  3. Tip in the passata, balsamic vinegar and bouillon, stir well, then return the meatballs to the pan, cover and cook gently for 20-25 mins.
  4. Meanwhile, heat the 1 tsp of oil in a non-stick pan and stir-fry the courgette with the beans to heat through and soften. Serve with the meatballs and scatter with any fennel fronds.

Source: BBC Good Food



Vegan carbonara

Vegan carbonara

Serves 4 - 499 kcals per serving Vegan carbonara

Kcals 499
Fat 15.4g
Sat fat 2.8g
Carbs 71.4g
Sugar 7.9g
Fibre 14.5g
Protein 21.9g
Salt 1.04g

See the recipe in app here

Ingredients

  • 360g wholewheat spaghetti
  • 85g unsalted cashew nuts
  • 2 tsp bouillon powder
  • 2 tsp English mustard powder
  • 1 tsp olive oil
  • 200g baby chestnut mushrooms, halved and thinly sliced
  • 3 garlic cloves, 2 finely grated
  • 1 tsp smoked paprika
  • 2 courgettes (about 320g), peeled then grated
  • 4 tsp nutritional yeast flakes, optional
  • 320g spinach, half cooked each evening as a side dish

Method

  1. Boil the spaghetti for 10 mins or following pack instructions until al dente, reserving a little of the water. Put the cashews, bouillon and mustard in a bowl, then pour over 350ml boiling water.
  2. Heat the oil in a large non-stick pan. Add the mushrooms and grated garlic, and stir-fry over a high heat until the mushrooms are cooked and starting to crisp up. Take off the heat, stir in the paprika, then tip onto a plate and set aside.
  3. Add the grated courgette to the pan and cook, stirring every now and then until softened. Meanwhile, whizz the soaked cashews, whole garlic clove and nutritional yeast flakes, if using, with a hand blender until completely smooth. Tip the mixture into the pan with the courgettes and briefly stir over the heat.
  4. Add the spaghetti and toss in the cashew and courgette mixture until well coated, then toss through the smoky mushrooms. If you're serving two portions, serve half with half the spinach on the side, and chill the rest for another day. This will keep for three days. Reheat in a covered pan with a dash of water, and cook the remaining spinach to serve on the side.

Source: BBC Good Food



Herb and ricotta chicken

Herb & ricotta chicken with mushroom rice

Serves 4 - 514 kcals per serving

Kcals 514
Fat 14g
Sat fat 4.3g
Carbs 53.2g
Sugar 5.1g
Fibre 5.6g
Protein 46.8g
Salt 1.11g

See the recipe in app here

Ingredients

  • 2 ½ tsp rapeseed oil
  • 2 leeks, washed and sliced
  • 180g closed cup mushrooms, roughly sliced
  • 125g brown basmati rice
  • 3 thyme sprigs
  • 2 tsp vegetable bouillon powder
  • 60g ricotta
  • Good handful basil, chopped, plus a few small leaves, to serve
  • 1 garlic clove, finely grated
  • 10g parmesan, finely grated
  • 2 skinless chicken breast fillets
  • Handful chopped parsley, plus extra to serve

Method

  1. Heat 1 tsp oil in a large pan, then add the leeks and stir-fry until softened and charred around the edges. Tip in the mushrooms and cook until softened.
  2. Stir in the rice and thyme sprigs with the bouillon powder, then pour in 700ml boiling water. Cover and leave to simmer for 30 mins.
  3. While the rice is cooking, mix the ricotta with the basil, garlic and parmesan. Cut a slash in the top of each chicken breast, then slightly open out and spoon on the ricotta mix. Heat the remaining 1½ tsp oil in a small frying pan, then add the chicken, ricotta-side up. Cover with a lid and cook over a low heat for 10 mins. Once cooked, turn off the heat and leave while you wait for the rice to finish cooking.
  4. Pour any juices from the chicken into the rice, then cook for 5 mins more to remove any excess moisture. Stir the parsley through the rice, remove the thyme sprigs and spoon onto two plates, top with the chicken, and scatter over the basil and more parsley leaves.

Source: BBC Good Food



Dhal poached eggs with herby raita

Dhal poached eggs with herby raita

Serves 2 - 560 kcals per serving Dhal poached eggs with herby raita

Kcals 560
Fat 22.8g
Sat fat 4.8g
Carbs 52.3g
Sugar 8.3g
Fibre 18.3g
Protein 39.7g
Salt 1.32g

See the recipe in app here

Ingredients

  • 2 tbsp rapeseed oil
  • 2 onions (320g), halved and thinly sliced
  • 2 tsp each cumin seeds and ground turmeric
  • 1 tsp mustard seeds
  • 2 tbsp garam masala
  • 4 garlic cloves, sliced
  • 1 red chilli, deseeded and sliced
  • 175g red lentils
  • 400g can chickpeas
  • 2 tsp vegetable bouillon powder, mixed with
  • 700ml boiling water
  • 320g baby spinach
  • 8 large eggs

For the raita:

  • 150g natural bio yogurt
  • 1 garlic clove
  • Thin slice of peeled ginger
  • 20g coriander leaves, plus a few extra leaves to serve (optional)
  • 10g mint leaves

Method

  1. Heat the oil in a large frying pan over a medium heat and fry the onions for 5 mins until they start to colour. Stir in the spices, garlic and chilli, and cook for a few more seconds until aromatic.
  2. Add the lentils, chickpeas and stock, then cook, uncovered, for 15 mins until the lentils are tender. Stir in the spinach until wilted.
  3. Remove half the dhal from the pan and leave to cool. Will keep chilled for up to three days. Break 4 eggs, spaced apart, into the lentils that are left in the pan, cover and cook over a medium heat for 8-10 mins.
  4. Meanwhile, put all the ingredients for the raita in a bowl and blitz together using a hand blender.
  5. Serve the eggs and dhal with half the raita and scatter over a few extra coriander leaves, if you like. The remaining raita will keep chilled for up to three days. Reheat the remaining dhal in a pan over a medium heat until bubbling. Add a drop of water if it looks dry, then cook the eggs in the hot dhal as described in step 3 and serve with the remaining raita.

Source: BBC Good Food



Article provided by Good Food

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