Search

All Protein No Powder

Category

20gm – 30gms

Creamy Salmon and Ratatouille

  • 2 x Salmon Fillets (approx 200g)
  • 50 grams x Simply Reduced Fat Soft Cheese
  • 20 grams, Breadcrumbs
  • 10 grams, Parmesan Cheese
  • 1/2 Tsp Paprika
  • 1/2 Tsp Chilli Flakes
  • 1 Medium Courgette (100g)
  • 1 Bell Pepper Orange
  •  1 Aubergine (200g)
  • 250g Passata
  • 1 Tablespoon Olive Oil
  • 2 x Garlic Cloves
  • 100ml Vegetable Stock
  • Fresh Basil
  • 1 Tbsp Red Wine Vinegar
  • Salt & Pepper
  1. Heat the Olive Oil in non stock pan, one heated add the Aubergine (chopped) and cook for 5 mins.
  2. Add crushed garlic, followed by the chopped peppers and courgettes and cook for a few minutes
  3. Tip in the passata, vegetable stock, red wine vinegar, handful of fresh basil, season with salt and pepper.
  4. Cover and simmer for 20mins
  5. Mix the cream cheese with the paprika and chilli flakes, spread over the top of each salmon fillet.
  6. In a separate dish combine the bread crumbs with parmesan, sprinkle on top of the fillets
  7. Place the ratatouille in a oven proof dish, lay the salmon on top and bake for 20mins at 200C/180C fan/gas 6.
  8. Add more fresh basil and serve!

Total Meal: Serves 2.0 l Calories 418 l Protein 29 g l Total Fat 24 g l Carbohydrate 26g (Dietary Fiber 7g, Sugars 13g)

Spinach and Red Pepper Fritatta

Love a good Fritatta – its a good mid week meal option.  Here is one of my fav recipes.

  • 2 Medium Eggs

    Spinach and Red Pepper Fritatta
    Spinach and Red Pepper Fritatta
  • 3 x Medium Egg Whites
  • 150g Low Fat Cottage Cheese
  • 10g Grated Parmesan
  • 1 x Crushed Garlic Clove
  • Red Chilli Flakes, Sea Slat and Black Pepper
  • 1 x Roasted Red Pepper
  • 50g Fresh Spinach
  1. Roast the red pepper without Oil and tear into strips.  TIP: I usually grill the red pepper on high until charred and the cover with cling film for 5 minutes, this makes it easier to peel off the skin.
  2. Sauteed or steam the spinach.
  3. Preheat the oven to 190C/170C fan/gas 5
  4.  Add Eggs, Egg Whites, Cottage Cheese, Half the Parmesan, Garlic and seasoning – whisk thoroughly.
  5. Line a oven proof dish with grease proof paper and tip the spinach into the bottom.
  6. Pour in egg mixture and then add red peppers ontop.
  7. Bake for 20mins – add the remaining Parmesan at the end for 2/3mins to crisp up on top.

Serves 2.0 l Calories 223 l Protein 25 g l Total Fat 9 g l Carbohydrate 8 g (Dietary Fiber 2 g, Sugars 7 g)

No Powder Protein Pancakes

  • 40g porridge oats
  • 50g liquid egg
  • 100g cottage cheese
  • Pinch baking powder
  • 1/4 teaspoon cinnamon
  • Stevia or sweetner if desired
  • 8g Coconut oil

 

  1. Add all the ingredients together & blender.
  2. Heat a good non stick frying pan on a medium heat & add 1/4 of the coconut oil.
  3. Pour half the mixture into pan once the oil has melted & cook wait until it’s cooked half way up. Use a spatula to lift up – sometimes I like to add a bit more oil around the mixture so it crisps up & doesn’t stick this is my preference as I like crisp pancakes.
  4. Allow the mixture to set & cook half way up then flip & cook the other side until cooked through.
  5. Repeat for rest.
  6. Top with a topping of your choice…this recipe has Berrie couli which is frozen berries reduced down I do not add sugar but add stevia to taste if you like & a squeeze of lemon if you have it.

Servings 2.0 I  Calories 280 I  Protein 18g I  Total Fat 8g (Saturated Fat 5g)  I  Total Carbohydrate 29g (Dietary Fiber 3g, Sugars 3g)

Blog at WordPress.com.

Up ↑

%d bloggers like this: