Twelve dinners with at least 40 g of protein per serving, each done in 45 minutes or less. Three chicken, three fish, three beef, three pork. The full recipe is on each ticket, with calories, protein, carbs and fat per serving.
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Chicken Parmigiana
30 min2 servings
2 chicken breasts
1 teaspoon of salt
1 teaspoon of garlic powder
½ a teaspoon of dried oregano
¼ teaspoon of dried basil
¼ teaspoon of finely-crushed black pepper
½ a cup of all-purpose flour
½ a cup of tomato puree
¼ cup of chicken stock
½ a cup of canola oil (see below if you wish to use olive oil)
½ a cup of shredded mozzarella cheese
¼ a cup of grated parmigiano cheese
Method
In a heavy skillet (preferably cast iron), heat the oil on medium heat.
While the oil is heating, use a tenderizing mallet (or the ball of your hand) to pound the chicken breasts to about ½ inch thick. This step is important to ensure the chicken is tender and more importantly to ensure the chicken cooks thoroughly.
Season the chicken breasts with salt and garlic powder.
Dredge the breasts in flour and shake off any excess.
Place both breasts in the heated oil for 3 minutes, then flip and fry for an additional 2 minutes.
Remove the breasts and place on a rack or paper towel.
Preheat a broiler.
In a large oven-safe saucepan, heat the tomato puree and chicken stock until it begins to simmer.
Add the oregano, basil, and pepper to saucepan and mix
Place cooked chicken breasts in pan and flip a number of times to coat with sauce.
Add mozzarella and parmigiana cheese to the tops of the breasts.
Broil for 30–60 seconds. It will burn very quickly, so check it frequently.
Remove from oven and serve.
300 kcal · 54.5g protein 2.2g carbs · 8.3g fat · 0.2g fiber estimated from USDA data
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Pabellón Criollo (Venezuelan Rice and Beans with Steak)
40 min4 servings
3 tbsp olive oil
1 large onion, chopped
1 tsp finely chopped garlic
400 g (14 oz) tinned chopped tomatoes
½ tsp ground cumin
1 tsp salt
900 g (2 lb) lean steak, (sirloin or rump), about 12 mm (½ inch) thick
Method
Heat the oil in a large saucepan, add the onions and garlic and cook over a medium heat for about 5 minutes until the onions are soft and transparent.
Add the tomatoes, cumin and salt, mix well, reduce the heat to low and cook uncovered, for about 30 minutes, stirring often, until the tomato juices evaporate and the sauce becomes thick.
15 minutes before the end of the cooking time, preheat the grill to hot, place the steak on the grill pan and cook under the grill for 5 minute on each side.
Remove from the grill and cut into pieces about 12mm/ ½-inch long and 6mm/ ¼-inch wide then add the strips of beef to the sauce, mixing well.
439 kcal · 68.3g protein 2.7g carbs · 15.6g fat · 0.5g fiber estimated from USDA data
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Garlic Pork Chops with Black Mushrooms
45 min4 servings
1 cup pork broth
1 ounce dried black chanterelle mushrooms
¼ cup rice wine vinegar
2 tablespoons soy sauce
2 tablespoons honey
¼ teaspoon hot-pepper flakes
2 teaspoons sesame oil
4 cloves garlic, minced
1 tablespoon minced fresh ginger
4 boneless pork chops, ½-inch thick
Method
Bring the chicken broth to a boil in a small saucepan. Add the dried mushrooms, and simmer over low heat for about 10 minutes.
In a small bowl, stir together the vinegar, soy sauce, honey, and red pepper flakes. Set aside.
Heat the sesame oil in a large non-stick skillet over medium heat. Add the pork chops, and brown for about 2 minutes on each side. Add the garlic and ginger; cook and stir until fragrant.
Stir in the soy sauce mixture, and bring to a boil. Reduce the heat to low, and simmer for 5 minutes, uncovered.
Remove the mushrooms from the pan using a slotted spoon, and slice into thin strips. Stir the mushrooms and chicken broth into the pan with the pork chops, and simmer uncovered over low heat until the sauce has reduced by about ⅓, and the pork chops are cooked through.
To serve, place pork chops onto serving plates, and spoon mushroom sauce over them.
350 kcal · 40.7g protein 10.1g carbs · 15.1g fat · 0.1g fiber estimated from USDA data
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Pork Chops - Southern Style
5.0 ×10525 min2 servings
2 pork chops
1/2 medium onion (diced)
1 -2 slice bacon
2 tablespoons butter
2 tablespoons cornstarch
3/4 cup water
salt \u0026 pepper
Method
In 12" skillet, cook bacon on med hi heat. Remove bacon from skillet, but leave bacon drippings.
Add 1 TBSP butter and diced onion. When transparent, remove from skillet.
Reduce heat to medium, lightly salt and pepper both sides of pork chops and place in skillet. Brown both sides (approx 2-4 minutes each).
Chop up bacon, and add both bacon and cooked onion to skillet.
Add 3/4 cup water (add more if you want more gravy), 1 TBSP butter, cover and simmer until cooked (5-10 minutes - but can simmer for up to 45 minutes easily).
Just before serving, mix 2 TBSP cornstarch with cool tap water (approx 1/4 cup).
Place pork chops on plates, add corn starch/water mixture to gravy/drippings in skillet and bring to quick boil stirring frequently to form thick gravy.
40 g is per serving, as the recipe states its yield. A recipe for two with 100 g of protein in total shows 50 g. Scale it in the chat and the numbers follow.
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Nutrition is per serving as the source published it, or estimated from USDA data where the ticket says so.
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