Proteins are popularly called ‘The building blocks of bones, muscles, cartilages, skin and blood’. They are used to build and repair tissues. All hormones, enzymes and other body chemicals in our body are made by synthesizing protein. They are the most important part of a meal. Proteins are macronutrients which mean they are required in larger amount by the body. Proteins are not retained by the body and they do not have a reservoir. Therefore, the body needs regular supply of the nutrient. Be it a quick breakfast that you are looking for, you want to include some easy recipes into your diet or you are looking forward to boost your protein intake for your workouts, we bring you some of the easiest recipes that you can make in less than 20 minutes and have high protein content. In this article, we will discuss some easy and healthy protein rich recipes. These are low calorie recipes and you can add rice, toasted bread, pasta or quinoa to make it into a meal.
Stir fry Tofu with spinach
Sauté one-fourth cup of onions and mushrooms each in a pan over medium heat for about two to three minutes until the onions are translucent. Chop extra firm tofu into bite sized pieces and add it into the pan. Cook for one to two minutes more. Then add spinach, tomatoes and salt to taste. Cook for three-four minutes more until the spinach. You can add sriracha on top and you are ready to serve. It is a light recipe so you can add rice or quinoa to make it into a meal.
Honey garlic shrimp and Broccoli
Combine garlic, ginger, honey and soya sauce and divide equally into two parts. Marinate half kg shrimp into one half of the prepared sauce and keep it in the refrigerator (preferably for 24 hours). Microwave a cup of broccoli florets for two minutes with a few teaspoons of water. Heat one teaspoon oil in a skillet and once the pan is sizzling hot add the marinated shrimps. Make sure the skillet is hot so that a nice sear forms on the shrimps. Sear both sides for one minute each. Then add the broccolis and drizzle in the remaining sauce. Mix well and take off the heat. You are ready to serve.
15 minute chicken and veg stir fry
This stir fry can be customised with any ingredients you have at hand. You can use broccoli, zucchini, bell peppers, cabbages or any similar vegetables in the recipes. For spices you can use, Italian seasoning, Cajun, barbecue or ranch seasoning as per your choice. Add veggies, half kg boneless chicken, garlic and spices in a hot pan. Add salt and black pepper into the pan. Cook for 8-10 minutes over medium, high heat until the veggies soften. The chicken should be cooked through and golden from the outside. Stir occasionally. Serve with rice or toasted pasta and make it into a meal. Enjoy these simple, easy as well as healthy recipes.
