16 Protein Rich Recipes to Include in Your Diet

Recipes Rich in Protein to Include in the Diet is   a good option for a healthy diet with an excellent taste. Furthermore, Proteins are important components that are made up of essential and non-essential amino acids that provide the body with energy.

Ideally, you should consume protein at every meal, because, in addition to all the benefits it contains, they also help control blood glucose levels. So, check out 16 Protein-Rich Recipes to Include in Your Diet.

Grilled Salmon With Tangerine Sauce:

Ingredients:

• 4 salmon fillets of 8 cm each
• 1 tablespoon of grated ginger
• Salt and white pepper to taste
• 2 tablespoons of light butter
• 3 tablespoons of oil
• Chopped parsley for sprinkling
• White or brown rice to accompany

Sauce:

• 2 tablespoons of light butter
• ½ onion chopped
• 1 minced garlic clove
• Pure juice of 3 tangerines
• White salt and pepper to taste
• ½ box (100g) light cream

Preparation Mode:

• For the sauce, take a pan with the butter and fry the onion and garlic until wilted.
• Add the tangerine juice, salt and pepper and cook for 5 minutes, stir in the cream and set aside. Season the salmon fillets with the ginger, salt and pepper.
• Heat the butter and oil in a skillet over medium heat and grill the salmon fillets until lightly browned.
• Transfer to a platter, drizzle with the sauce and serve with white or brown rice.

Grilled Chicken With Pineapple:

Ingredients:

• 4 chicken breast fillets
• 1 tablespoon of pineapple jelly
• Salt and pepper to taste
• 1 tablespoon of oil
• 4 slices of fresh and ripe pineapple
• 2 tablespoons chopped mint for sprinkling

Preparation Mode:

• Place the fillets between 2 sheets of plastic wrap and tap lightly with a meat mallet until evenly thick.
• Season with the jam, salt and pepper.
• Heat the oil on a large iron griddle or skillet and grease it with the oil.
• Grill the fillets and pineapple slices at the same time , turning at once, 3 minutes on each side. Place on serving plate and sprinkle with chopped mint.
• Serve immediately.

Grilled Chicken Salad With Lemon and Herbs:

Ingredients:

• 4 tablespoons of olive oil
• 1 crushed garlic clove
• 6 tablespoons chopped fresh basil, chives or parsley
• Pure juice of 1 lemon
• 4 chicken breast fillets
• 2 tablespoons of light margarine
• 3 tablespoons of vinegar
• 5 cups of green leaves (lettuce, arugula and watercress)
• ½ cup grated buffalo cheese

Preparation Mode:

• In a bowl, mix 1 tablespoon of olive oil, garlic, herbs, lemon juice and salt to taste.
• Then add the chicken and let it rest for 15 minutes.
• Heat the margarine in a grill or nonstick skillet over high heat and grill the fillets for 3 minutes on each side or until golden brown.
• Reserve on a plate. Mix the vinegar and remaining oil on the grill, stir and pour over the leaves in a salad bowl.
• Cut the chicken into strips and pour over the leaves together with the cheese.
• Mix gently and serve.

Salmon With Macadamia Crust:

Ingredients:

• 4 pieces of salmon fillet, 3 fingers wide
• 1 cup (200ml) dry white wine
• 2 tablespoons of oil
• 1 teaspoon of dried fine herbs
• Salt and white pepper to taste
• oil to grease
• 1 and ½ cups of chopped macadamia nuts
• 1 cup soft butter (softened)

Mashed potato:

• 3 cups sweet potato (cooked and squeezed)
• 1 box (200g) light cream
• 3 tablespoons of light butter
• salt to taste

Preparation Mode:

• In a bowl, place the salmon, wine, olive oil, fine herbs, salt and pepper.
• Let it rest in the fridge for 30 minutes.
• Remove the marinated salmon and pat dry with absorbent paper.
• Place in a greased form. In the blender, hit the pulse button the macadamia breaking slightly.
• Transfer to a bowl, mix in the butter until smooth.
• Divide the mixture into 4 parts and place each portion over each piece over each piece of salmon, squeezing with your hands.
• Bake in preheated oven for 30 minutes or until lightly browned.
• For the puree, in a pan, place the ingredients over medium heat, stirring until smooth and smooth.
• Serve the salmon with the puree.

Grilled salmon:

Ingredients:

• 4 medium salmon fillets
• Salt and black pepper to taste
• 6 tablespoons of light butter
• 4 tablespoons of olive oil
• 6 tablespoons of capers

Preparation Mode:

• Season the fish with salt and pepper. Heat a thick skillet, with grate, with 1 tablespoon (soup) of butter, over high heat.
• Cook 2 pieces at a time for 2 minutes on each side for rare and 3 minutes for medium.
• Place on a platter and drizzle with oil.
• In a pan, melt the remaining butter with the caper over low heat.
• Place in a bowl and serve with the fish.

Roasted Ham with Fruit Farfa:

Ingredients:

• 1 ham weighing about 3kg
• 2 crushed garlic cloves
• 2 large sliced ​​hairs
• 2 thinly sliced ​​pear oranges
• 3 tablespoons chopped mint
• 1 cup of pure orange juice

Fruit farofa:

• 4 tablespoons of light margarine
• 1 chopped onion
• 1 cup apple (cubed )
• 1 cup cubed pineapple
• 1 cup seedless black raisins
• ½ cup of chopped walnuts
• Salt, pepper and chopped parsley to taste
• 4 cups of corn flour

Preparation Mode:

• Rub the ham with the garlic, salt and pepper.
• Line the bottom of a large roasting pan with sliced ​​onion and spread a layer of orange on top.
• Place the ham on top and cover with the remaining orange slices.
• Sprinkle with the mint and bake in a medium oven, preheated, for 40 minutes, turn, remove the orange slices that are on top and drizzle with half the orange juice.
• Leave Assad for 40 minutes and turn again basting with the remaining juice.
• Bake for another 1 hour and 40 minutes, or until the meat is golden and browned evenly.
• While baking, pour 1 cup (200ml) of water into the pan. For the farofa, melt the margarine in a pan over medium heat and sauté the onion for 3 minutes.
• Add the apple, pineapple, raisins, walnuts, salt and pepper and sauté for 3 minutes.
• Pour in the flour and fry for 5 minutes.
• Remove, sprinkle with parsley and set aside.
• Cut the ham into slices, arrange on a platter, distribute the farofa around, drizzle with sauce from the roast.

Stuffed Roast Beef:

Ingredients:

• 1.7 kg of clean lizard (piece)
• Salt, black pepper and chopped parsley to taste
• 1 carrot in strips
• 1 cup shredded light mozzarella cheese
• ½ pepperoni sausage in strips (optional)
• 2 tablespoons of oil

Preparation Mode:

• Cook the cassava in boiling salted water for 15 minutes and drain.
• Heat the oil in a large skillet over high heat and brown the piece of meat for 5 minutes on each side.
• Place in a roasting pan with the fat facing up.
• Spread the cassava around and season with salt and pepper.
• Bake in preheated oven for 50 minutes or until golden.
• Let the meat rest for 10 minutes before slicing.
• Place the cassava on a platter and drizzle with the butter.
• Sprinkle with parsley and serve with the sliced ​​meat.

Roasted kebab:

Ingredients:

• 500g wheat for kibbeh
• 1l of boiling water
• 750g of minced meat
• 1 cup mint ( chopped )
• 1 onion grated
• 1/2 cup (tea) light mayonnaise
• Salt and pepper to taste
• oil to grease

Filling:

• 300g grated light mozzarella cheese

Roof:

• 2 minced garlic cloves
• 1 chopped onion
• 3 tablespoons of oil
• 500g of chopped ripe tomato
• Salt and black pepper to taste
• 200g grated light mozzarella cheese for sprinkling

Preparation Mode:

• Place the wheat in a bowl, cover with water and let it rest for 1 hour or until dry.
• Mix with the rest of the kibbeh ingredients.
• With part of it, line a greased shape. Spread the mozzarella on top, cover with the rest of the kibbeh and take it to the oven, preheated, for 40 minutes or until baked and golden.
• In a pan, fry the garlic and onion in the oil for 5 minutes. Add the tomato, salt, pepper and cook for 10 minutes.
• Remove and puree in blender. Unmold the kibbeh, cover with the sauce, sprinkle with the mozzarella and bake in the oven for 10 minutes or until browned.

Grilled Fish With Orange Sauce:

Ingredients:

• 4 fillets of hake or hake
• Salt, pepper and chopped chives to taste
• 2 tablespoons of light butter
• 1 teaspoon of intestinal wheat flour
• 1/2 cup (100ml) pure orange juice

Preparation Mode:

• Season the fillets with salt and pepper.
• Melt the butter in a heavy skillet over medium heat and brown the fillets 2 at a time for 3 minutes on each side.
• Reserve on a platter.
• Sprinkle the flour in the skillet and fry, stirring, for 2 minutes.
• Pour in the orange juice, salt and pepper, stirring until thickened.
• Water the fillets and accompanied by mashed manioc.

Grilled Chicken Fillet With Noodle Salad:

Ingredients: Macaroni Salad

• 250g whole-wheat pasta, cooked and drained
• (3 tablespoons) of olive oil
• 2 cloves of garlic squeezed
• 1 medium zucchini, peeled, in medium cubes
• 3 tablespoons of chopped sage
• 10 cherry tomatoes, halved
• 1/2 teaspoon of salt
• 1/2 cup grated fresh Minas cheese

Chicken Fillet:

• 2 tablespoons of oil
• 600g chicken breast in medium fillets
• olive oil to regulate

Preparation Mode:

• For the macaroni salad, cook the macaroni following package directions.
• Drain and set aside until cool.
• In a large pan, heat the oil and sauté the garlic.
• Add the zucchini and sage. Sauté for 3 minutes or until the zucchini is slightly soft.
• Mix the zucchini and the salt. Place on a platter and top with cheese. Reserve.
• Heat a large skillet and add the fillets, little by little.
• I leave them until golden on both sides. Serve the chicken fillets with the pasta salad drizzled with a drizzle of olive oil.

Whole Baked Fish:

Ingredients:

• 1 cup (200ml) dry white wine
• ½ cup of pure lemon juice
• 1 whole sea fish weighing about 1 and 1/2 kg
• Salt and pepper to taste
• 1/2 cup of toasted cassava flour
• 1 chopped seedless tomato
• 1 chopped onion
• 1 chopped green pepper
• 2 tablespoons of oil
• 2 tablespoons of chopped parsley
• 1 large onion in rings
• Olive oil to taste for drizzling

Preparation Mode:

• In a bowl, mix the wine with the lemon juice . Make cuts on both sides of the fish, diagonally, with a knife, without breaking (like grooves), and season the fish inside and out with salt and pepper, rubbing well.
• Place the fish on a baking sheet with the prepared liquid and let it rest for 15 minutes. In a bowl, mix the flour with the tomato, onion, pepper, oil and parsley.
• Drain the fish and add the stuffing. Sew or close with wooden toothpicks.
• Line a refractory with sliced ​​onions and place the fish on them.
• Drizzle with a little of the broth and the oil.
• Cover with aluminum foil and bake in a preheated oven for 30 minutes.
• Serve with farofa and, if desired, garnish with lettuce and red peppers.

Roasted Loin in Sweet and Sour Sauce:

Ingredients:

• 1 kg pork loin (piece)
• 2 minced garlic cloves
• Pure juice of 2 oranges
• 4 tablespoons of olive oil
• Salt and black pepper to taste

Sauce:

• 2 tablespoons of light butter
• ½ onion chopped
• 2 tablespoons of brown sugar
• pure orange juice
• salt to taste

Legumes:

• 1 carrot in slices
• ½ bunch of broccoli
• 1 Italian zucchini, cubed
• salt to taste

Preparation Mode:

• Season the loin with the garlic, orange juice, olive oil, salt and pepper.
• Cover and let rest for 2 hours. Transfer to a shape, cover aluminum foil and take it to the medium oven, preheated, for 40 minutes.
• Remove the paper and bake for another 30 minutes or until golden. Reserve.
• For the sauce, heat a pan with the butter over medium heat and fry the onion until wilted.
• Add the sugar, juice and salt and cook until dissolved and slightly thickened.
• Reserve Para on a platter, place the vegetables around and drizzle with sauce.

Grilled Tuna:

Ingredients:

• 500g tuna steaks (about 4 large steaks)
• Salt and ground pepper to taste
• 1 crushed garlic clove
• 1 tablespoon of chopped parsley
• 1/2 cup (100ml) dry white wine
• 4 tablespoons of breadcrumbs
• 1 tablespoon of light margarine
• 1 lemon in slices

Preparation Mode:

• Remove the skin from the steaks and wash them carefully.
• In a bowl, mix the pepper, garlic, parsley and wine. Soak the steaks in this mixture for about 2 hours.
• Then spread the flour in a deep dish and pass the SOS slices on both sides.
• Place the pieces of fish on the hot grill, greased with margarine.
• Turn the pieces carefully so they don’t break.
• Serve garnished with lemon .

Roast Beef With Crunchy Crust:

Ingredients:

• 1 kg of fish (piece)
• Salt and black pepper to taste
• 2 slices of toasted bread
• 1 crushed garlic clove
• 2 tablespoons melted butter or light margarine
• 2 tablespoons grated parmesan cheese

Preparation Mode:

• Season the piece of meat with salt and pepper.
• Place on a baking sheet, cover with aluminum foil and bake in a preheated medium oven for 30 minutes. Grind the bread in a blender and pour into a bowl.
• . Add the garlic, butter, herbs, cheese and mix with your fingertips until you get a crumbly texture.
• Remove the aluminum foil and press the farofa over the meat forming a crust.
• Bake in preheated oven for 15 minutes or until golden.
• Serve immediately.

Roasted Chicken With Farofa:

Ingredients:

• 1 and ½ cups (300ml) pure orange juice
• 2 tablespoons of chopped parsley
• 2 crushed garlic cloves
• 1 onion in pieces
• 1 bay leaf
• Freshly ground black pepper to taste
• 1 whole chicken about 1.6k
• salt to taste
• 1 heaping tablespoon of cornstarch
• 4 tablespoons of water

Crumbs:

• 4 tablespoons of light butter
• 1 diced onion
• 3 minced garlic cloves
• 1 grated carrot
• 1/2 can of drained corn
• 1 diced seedless tomato
• Salt and black pepper to taste
• 2 cups of toasted cassava flour
• 1 chopped boiled egg
• 2 tablespoons of chopped parsley

Preparation Mode:

• Blend the juice, parsley, garlic, onion, bay leaf and pepper in a blender.
• Pour over the chicken and keep in the fridge.
• Leave for approximately 4 hours, turning halfway through.
• Remove the chicken from the fridge and let it come to room temperature.
• For the farofa, melt the butter in a large, wide skillet and sauté the onion and garlic for 3 minutes.
• Add the carrot , corn, tomato and sauté for 2 minutes.
• Season with salt and pepper and sprinkle with the sautéed flour for 2 minutes.
• Remove from the heat and mix the egg and the parsley.
• Remove the chicken from the marinade and dry with absorbent paper, season with salt and fill with the farofa, closing the opening with toothpicks.
• Place on a baking sheet, cover with aluminum foil and bake in a preheated medium oven for 40 minutes.
• Remove the paper and bake for 30 minutes, basting from time to time with the marinade or until golden.
• Strain the corn from the roasting pan into a pan and mix with the cornstarch dissolved in the water.
• Place over low heat, stirring until thickened. Season with salt and pepper.
• Place the chicken on a platter with the farofa and serve with the sauce.

Light Steak With Sauce:

Ingredients:

• 6 rump steaks
• Salt and black pepper to taste
• 1 tablespoon of oil
• 1 tablespoon of margarine
• 1 minced garlic clove
• 2 chopped onions
• 2 chopped tomatoes
• 2 tablespoons of vinegar
• 2 tablespoons of chopped parsley

Preparation Mode:

• Season the steaks with salt and pepper.
• Rub the oil into each one with your hands. In a non-stick skillet, fry the steaks and reserve in a refrigerator in the heated oven, but turned off.
• In the same skillet, heat the margarine and fry the garlic, onion and tomato.
• Add the vinegar to the parsley and season with salt.
• Serve the steaks with this sauce accompanied by a salad of leaves.