3 Easy and Original Protein-rich Recipes Without Chicken

· May 10, 2018
Knowing about other foods that are rich in protein will allow you to take care of your diet without having to rely exclusively on chicken or limit yourself to recipes without flavor.

Our body always needs nutrients that promote its development and strengthen it. For this, it’s necessary to have a balanced diet where all the food groups have a place, including protein-rich recipes.

One of the vital elements is protein, because they help to take advantage of energy, reduce glucose peaks and increase muscular mass.

One of the most common proteins is chicken, we know that not everyone enjoys it. Also, after consuming it two or three times a week, you may end up a little tired of the taste.

You can prepare it in different ways to alter its flavor. However, we’ve also prepared some easy and original protein-rich recipes without chicken.

1. Chickpeas in natural yogurt sauce
Garbanzo beans

The first of the recipes features two ingredients that are both high in protein.

Chickpeas are one of the best foods to replace meats in vegetarian diets. This time, we’ll combine them with natural yogurt that gives creaminess and an incredible texture.

Ingredients

  • A cup cooked chickpeas (220 g)
  • 1 red pepper in strips
  • 1 teaspoon cumin seeds (5 g)
  • 2 tablespoons chopped cilantro (30 g)
  • 1 tablespoon of olive oil (16 g)
  • Salt and pepper (to taste)
  • 1 medium garlic chopped

Ingredients for the sauce

  • ½ cup of plain yogurt (100 g)
  • 1 tablespoon chopped cilantro (15 g)
  • 1 tablespoon of soy sauce (15 ml)
  • Salt and pepper (to taste)

Preparation

  • First, heat the olive oil in a pan.
  • Then, add the salt and cumin seeds and sauté.
  • Add the pepper one minute after adding the cumin.
  • Then, add the chickpeas and stir until everything is well mixed and turn off.
  • For the sauce, take a small bowl and combine the four ingredients.
  • Serve chickpeas and top with the yogurt sauce.

You can accompany this recipe with toast or chips. Just watch out not to eat too much, you could add too many calories. Another option to accompany this recipe is a good portion of vegetables.

2. Fresh tuna salad with vegetables

Lettuce asparagus tuna and hard-boiled eggs

The second of the recipes is ideal to enjoy a good piece of fresh tuna. Usually, you may consume canned tuna, but this time we propose a more natural option.

Besides being an inexpensive fish, it has a distinctive flavor that will give a new touch to your everyday vegetables.

Ingredients

  • 1 medallion of fresh tuna
  • 5 broccoli pieces
  • 5 cauliflower pieces
  • ¼ medium eggplant
  • 1 carrot cut into strips
  • 1 zucchini cut into strips
  • ¼ purple onion
  • 1 crushed small garlic
  • 3 tablespoons of olive oil (48 g)
  • 1 tablespoon of soy sauce (15 ml)
  • Salt and pepper (to taste)

Preparation

  • In a pan, cook the tuna medallion in a teaspoon of olive oil and set aside.
  • In another pan, heat the two teaspoons of remaining oil and sauté the vegetables until they’re cooked.
  • Chop the tuna medallion into small pieces and add to the pan with vegetables.
  • Season with salt, pepper and soy sauce.
  • Let the vegetables finish cooking and serve.

This sauteed salad is perfect for breakfast or for a light snack. We recommend being careful when adding salt, because the tuna has the characteristic of increasing its flavor.

3. Potato balls with shrimp powder

protein-rich recipes

These potato balls are another of the easy and original protein-free recipes without chicken that we have prepared and you and your children will surely love.

The shrimp powder can be purchased at any large supermarket. Or, if you’re more hands-on, you can use some shrimp or dried prawns that you have at home and grind them to make a powder.

Ingredients

  • 2 tablespoons dry shrimp powder (30 g)
  • 4 medium potatoes, previously cooked with salt
  • ¼ medium onion in cubes
  • Spray oil
  • 1 sprig of finely chopped cilantro
  • Salt and pepper (to taste)

Preparation

  • Mash the cooked potatoes until smooth.
  • Add the onion, cilantro, salt and pepper and mix all the ingredients well.
  • With a spoon, take small portions of potato and make balls of about 5 centimeters in diameter.
  • In a pan, sprinkle a little oil and, when hot, add the balls.
  • Let them cook on all sides until golden brown.

You can serve these potato balls with a salad. They are quick to prepare, work perfectly for busy days and for summers when you want something refreshing. You can eat them hot or cold, so they are also ideal for eating at work if you are thinking of healthy options to take.

You can accompany these balls with dressings, but remember to opt for those that have natural yogurt as a base and avoid commercial dressings.

Do you like these recipes? Will you try any?