With your training loads increasing, it’s essential you’re taking on enough protein. One of the best ways of doing so is through well prepared meals. We’re working with the lads from FoodFlicker to show you two great high protein recipes.
Spicy Beef Burgers
These tasty beef burgers are ideal for an evening dinner with some roast vegetables, baked potato, parsnip chips or sweet potato mash. They provide close to 30 g of protein each making them a great choice for your gym days.
– 500 g lean beef mince
– 1 clove garlic, crushed
– 1 red onion, finely chopped
– 1 egg
– Pinch of salt and pepper
– ½ tsp. dried basil
– ½ tsp. chilli powder
– 1 Tbsp. extra virgin olive oil
1. Beat the egg along with garlic, basil, chilli, salt and pepper.
2. In a large bowl and using your hands, add the chopped onion to the beef mince.
3. Next, add the egg mix, mixing well using your hands and then form into four burgers (quarter pounders).
4. Refrigerate for 30 minutes, and pre-heat the oven to 190°C.
5. On a baking tray greased with olive oil, cook for 20 to 30 minutes depending on how well you like your burgers done.
6. Alternatively, grill or pan-fry for 3 to 6 minutes each side, again depending on your cooked preference.
Thai Green Curry
Thai Green Chicken Curry can be eaten either on its own with lot of vegetables or with rice if you want some extra carbohydrates. Homemade curries contain curcumin, turmeric, ginger, garlic and other spices that contain natural anti-inflammatory properties that have been linked to the prevention of many age related diseases.
– 2 chicken breasts, chopped
– 1 Tbsp. extra virgin olive oil or coconut oil
– 1 clove of garlic crushed
– 1 thumb-sized piece of ginger, finely diced
– 1 small onion, finely diced (optional)
– 1 Tbsp. Thai green curry paste
– 1 can of coconut milk
– 1 bell pepper, chopped
– Juice of 1 lime
– 1 Tbsp. fish sauce
– 3 Tbsp. cashew nuts
– 1 tsp. honey
– Handful of fresh coriander
– Handful of fresh basil
1. Pre-heat an oven to 180°C
2. Season chicken, and bake in the oven for 15 minutes.
3. In a pan on medium-high heat, heat some oil before adding onion, garlic and ginger and stirring for a couple of minutes – don’t burn.
4. Add green curry paste and cook for 3 minutes.
5. Once cooked and fragrant, add the coconut milk and bring to a gentle simmer for 5 minutes.
6. Add in the chopped bell pepper, lime juice, fish sauce and honey, and continue to simmer.
7. Remove chicken from oven, chop into bite-sized pieces and add to the curry.
8. Once the peppers are tender, the curry is ready.
9. Add chopped coriander and basil, and finish with some toasted cashew nuts.
To get some more meal ideas, get over to www.foodflicker.com/meals and see all the delicious options they have for you!