Introduction
When it comes to feeding your family, it is essential to ensure that they are getting enough protein in their diet. Protein is crucial for the growth and development of children, as well as for maintaining muscle mass and overall health in adults. In this article, we will share some delicious high protein family meals that are not only nutritious but also easy to prepare.
1. Baked Chicken Parmesan
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup whole wheat breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1/2 cup mozzarella cheese, shredded
- 1 cup marinara sauce
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a shallow dish, combine the breadcrumbs, Parmesan cheese, dried basil, dried oregano, salt, and pepper.
3. Dip each chicken breast into the breadcrumb mixture, pressing down to coat both sides.
4. Place the coated chicken breasts on the baking sheet and bake for 20-25 minutes or until the chicken is cooked through and golden brown.
5. Remove the chicken from the oven and evenly spoon marinara sauce over each breast.
6. Sprinkle the shredded mozzarella cheese on top of the sauce.
7. Return the chicken to the oven and bake for an additional 5 minutes or until the cheese is melted and bubbly.
8. Serve the baked chicken Parmesan with a side of whole wheat pasta or a fresh salad.
Nutrition:
Calories: 320
Protein: 42g
Carbohydrates: 20g
Fat: 9g
Fiber: 4g
2. Quinoa and Black Bean Salad
Ingredients:
- 1 cup quinoa, cooked
- 1 can black beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, finely chopped
- 1/2 cup cilantro, chopped
- 1/4 cup lime juice
- 2 tablespoons olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked quinoa, black beans, cherry tomatoes, red onion, and cilantro.
2. In a separate small bowl, whisk together the lime juice, olive oil, cumin, salt, and pepper.
3. Pour the dressing over the quinoa mixture and toss until well combined.
4. Serve the quinoa and black bean salad as a side dish or as a main course.
Nutrition:
Calories: 250
Protein: 10g
Carbohydrates: 35g
Fat: 8g
Fiber: 8g
3. Turkey Meatballs with Zucchini Noodles
Ingredients:
- 1 pound ground turkey
- 1/2 cup whole wheat breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1/4 cup fresh parsley, chopped
- 1 egg
- 2 cloves garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes
- Salt and pepper to taste
- 2 large zucchinis, spiralized
- 1 cup marinara sauce
Instructions:
1. In a large bowl, combine the ground turkey, breadcrumbs, Parmesan cheese, fresh parsley, egg, minced garlic, dried oregano, red pepper flakes, salt, and pepper.
2. Mix until well combined, then shape the mixture into meatballs.
3. Heat a large skillet over medium heat and add the meatballs.
4. Cook the meatballs for about 8-10 minutes or until browned on all sides and cooked through.
5. While the meatballs are cooking, spiralize the zucchinis to create zucchini noodles.
6. Once the meatballs are cooked, remove them from the skillet and set aside.
7. Add the spiralized zucchini noodles to the skillet and sauté for 2-3 minutes or until tender.
8. Pour the marinara sauce over the zucchini noodles and heat until warm.
9. Serve the turkey meatballs on top of the zucchini noodles with extra marinara sauce if desired.
Nutrition:
Calories: 320
Protein: 25g
Carbohydrates: 25g
Fat: 12g
Fiber: 5g
4. Lentil and Vegetable Curry
Ingredients:
- 1 cup red lentils
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1/2 teaspoon ginger
- 1/4 teaspoon cinnamon
- 2 cups vegetable broth
- 1 can coconut milk
- 2 cups mixed vegetables (carrots, bell peppers, peas, etc.)
- Salt and pepper to taste
Instructions:
1. Rinse the red lentils under cold water and set aside.
2. Heat a large pot over medium heat and add the chopped onion.
3. Sauté the onion for about 5 minutes or until translucent.
4. Add the minced garlic, curry powder, cumin, turmeric, ginger, and cinnamon to the pot.
5. Cook the spices for about 1 minute, stirring constantly.
6. Add the rinsed lentils, vegetable broth, and coconut milk to the pot.
7. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the lentils are tender.
8. Add the mixed vegetables to the pot and cook for an additional 5 minutes or until the vegetables are cooked through.
9. Season the lentil and vegetable curry with salt and pepper to taste.
10. Serve the curry over steamed rice or with naan bread.
Nutrition:
Calories: 350
Protein: 18g
Carbohydrates: 45g
Fat: 12g
Fiber: 10g
5. Grilled Salmon with Roasted Vegetables
Ingredients:
- 4 salmon fillets
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried dill
- Salt and pepper to taste
- 2 cups mixed vegetables (broccoli, bell peppers, cherry tomatoes, etc.)
Instructions:
1. Preheat the grill to medium heat.
2. In a small bowl, whisk together the olive oil, lemon juice, dried dill, salt, and pepper.
3. Brush the salmon fillets with the olive oil mixture.
4. Place the salmon fillets on the grill and cook for about 4-5 minutes per side or until the salmon is opaque and flakes easily with a fork.
5. While the salmon is grilling, preheat the oven to 400°F (200°C).
6. Toss the mixed vegetables with olive oil, salt, and pepper on a baking sheet.
7. Roast the vegetables in the oven for about 15-20 minutes or until they are tender and slightly charred.
8. Serve the grilled salmon with the roasted vegetables on the side.
Nutrition:
Calories: 350
Post a Comment for "High Protein Family Meals"