Protein-rich

500 g soba noodles 400 g green soy beans 150 g shiitake mushrooms 2 tbsp sesame seeds 2 tbsp sesame oil Soy sauce Fish sauce Cayenne pepper Read more
600 g tofu (calcium-set) 4 belgian endives (chicory salad) 2 tbsp flour 1 egg, beaten 6 tbsp poppyseeds 1 tbsp clarified butter 2 tbsp dill, fnely chopped 3 tbsp rapeseed oil 2 tbsp white balsamic vinegar Salt Pepper Read more
200 g calcium-set tofu, with herbs if available 3 scallions 1 garlic clove 100 g red lentils 250 ml unsweetened coconut milk 2 tbsp oil 1 pinch cardamom 1 pinch cumin 2 tsp spicy curry powder Salt Pepper Read more
400 g broccoli 1 onion 1 garlic clove 70 g dried apricots 150 g Tortiglioni 70 g red lentils 80 g ricotta 4 tbsp olive oil 1 tsp chili flakes Salt Read more
200 g / 1 1/2 cups sugar, divided 950 ml / 4 cups whole milk 1 tsp vanilla extract 1/2 tsp almond extract 1/4 tsp nutmeg 8 eggs (4 whole eggs and 4 egg yolks required) 100 g / 2/3 cup whole blanched almonds, toasted Finely grated rind of 1 orange Also required: 23 cm/ 9 inch cake pan with at least 5 cm/ 2-inch sides and a large roasting pan. Read more
16 large shrimp, uncooked, deveined 3 large limes 2 cloves garlic, crushed and peeled ¼ tsp black pepper 2 tsp (10 mL) olive oil 2 Tbsp fresh cilantro, cleaned and chopped 10 medium cherry tomatoes, rinsed and dried 10 small white-button mushrooms, wiped clean and stems removed Read more
30g parmesan cheese (grated) 1 tsp flour, all-purpose 3 thyme sprigs (leaves removed and crushed) 4 units fish fillets (white fish, 168 g each) 1 medium onion (chopped) 190 g halved mushrooms 1 garlic clove (crushed) 75 g green onions (finely sliced) Read more
Blue cheese and chicken baked potatoes
350 g boneless, skinless chicken breast 250 mL water 4 medium–sized potatoes 3 Tbsp hot pepper sauce 60 mL milk 60 mL fat-reduced sour cream 2 tbsp margarine 25 g crumbled blue cheese 2 green onions 4 celery stalks 2 medium tomatoes Read more
1 can (420 g) red or pink salmon 75 g chopped red pepper 2 green onions, chopped 8 crackers, unsalted, crushed 2 tsp lemon juice 2 egg whites, whisked 2 Tbsp plain low-fat yogurt 1/4 tsp ground black pepper 4 hamburger buns or soft wholegrain buns 2 tomatoes (sliced 8 iceberg lettuce leaves Read more
Shrimp & quinoa salad
400 g fresh broccoli 1 yellow or red bell pepper 1 garlic clove (finely chopped) 350 g fresh or frozen large raw shrimp (peeled and deveined) Ca. 300 g cups dry quinoa (cooked according to package directions 1/2 tsp dried thyme leaves 1/2 tsp ground black pepper   Lemon Vinaigrette: Read more

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