Eating a high-protein diet is a central component of any fitness journey. Unfortunately, protein is pricey, and can significantly increase your grocery bill. Here at AstroFlav, we know the struggle, so we wanted to provide you with budget-friendly high protein recipes that you can feel good eating while on your fitness journey. Keep reading for five delicious high protein recipes that you can make for dinner this week!
Sheet-Pan Chicken Fajitas
This recipe is delicious on its own or served alongside beans and rice.
1 pound boneless, skinless chicken breasts
2 tablespoons extra-virgin olive oil
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon garlic powder
¾ teaspoon salt
1 large red bell pepper, sliced
1 large yellow bell pepper, sliced
2 cups sliced red or yellow onion (about 1 large)
1 tablespoon lime juice
8 corn tortillas, warmed
Lime wedges, cilantro, sour cream, avocado and/or pico de gallo for serving
1. Preheat oven to 400 degrees F. Coat a large rimmed baking sheet with cooking spray.
2. Cut chicken breasts in half horizontally, then slice crosswise into strips. Combine oil, chili powder, cumin, garlic powder and salt in a large bowl. Add the chicken and stir to coat with the spice mixture. Add bell peppers and onion and stir to combine. Transfer the chicken and vegetables to the prepared baking sheet and spread in an even layer.
3. Roast on the middle rack for 15 minutes. Leave the pan there and turn the broiler to high. Broil until the chicken is cooked through and the vegetables are browning in spots, about 5 minutes more. Remove from oven. Stir in lime juice.
4. Serve the chicken and vegetables in warmed tortillas accompanied by lime wedges and topped with cilantro, sour cream, avocado and/or pico de gallo, if desired.
Roasted Chicken & Sweet Potatoes
This mustard and herb coated chicken is anything but boring. Served alongside roasted sweet potatoes, this healthy meal will become a new go-to.
2 tablespoons whole-grain or Dijon mustard
2 tablespoons chopped fresh thyme or 2 teaspoons dried
2 medium sweet potatoes, peeled and cut into 1-inch pieces
1 large red onion, cut into 1-inch wedges
1. Position rack in lower third of oven; preheat to 450 degrees F. Place a large rimmed baking sheet in the oven to preheat.
2. Combine mustard, thyme, 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small bowl; spread the mixture evenly on chicken.
3. Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it. Place the chicken on top of the vegetables.
4. Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown and an instant-read thermometer inserted into a chicken thigh registers 165 degrees F, 30 to 35 minutes.
Sweetcorn, avocado and quinoa salad
This recipe is proof that you can crave salad! With sweetcorn, avocado and quinoa, this salad is packed full of delicious superfood ingredients.
75g uncooked quinoa
140g frozen sweetcorn
1 tbsp extra-virgin olive oil
75g cherry tomatoes , quartered
1 small pack coriander , leaves roughly chopped
2 spring onions , trimmed and finely sliced
finely grated zest and juice 1 lime
1/2 long red chili , finely chopped (deseeded if you don’t like it too hot)
1 ripe but firm avocado
25g mixed nuts , such as brazils, almonds, hazelnuts, pecans and walnuts
1. Half fill a medium pan with water and bring to the boil. Rinse the quinoa in a fine sieve then add to the water, stir well and simmer for about 12 mins or until just tender.
2. While the quinoa is cooking, put the sweetcorn in a dry frying pan and place over a medium-high heat. Cook for 5-6 mins, turning every now and then until lightly toasted. Set aside.
3. Rinse the cooked quinoa in a sieve under cold water, then press hard with a ladle or serving spoon to remove as much of the excess water as possible.
4. Tip the quinoa into a bowl and toss with the olive oil, sweetcorn, tomatoes, coriander, spring onions, lime zest and chilli. Season well with black pepper.
5. Halve and stone the avocado. Scoop out the flesh with a large metal spoon and cut into slices. Toss with the lime juice. Add the avocado and nuts to the salad and toss gently together before serving.
Zoodles & Meatballs
Zoodles are not only fun to say, they are also fun to make! Plus, they are delicious and very healthy. Try out this zoodles recipe served with meatballs.
2 tablespoons olive oil
1/2 medium yellow onion, finely chopped
1 clove garlic, minced
Freshly ground black pepper
1 (24- to 26-ounce) jar marinara sauce (about 3 cups)
1 pound precooked meatballs (about 12 (1 1/2-inch) meatballs, meat or vegetarian), thawed if frozen
6 medium zucchini (about 2 1/4 pounds total), ends trimmed
Grated Parmesan cheese, for serving
1. Heat the oil in a large pot over medium heat until shimmering. Add the onion and garlic, season with salt and pepper, and cook, stirring occasionally, until softened, about 5 minutes.
2. Add the marinara sauce and meatballs and stir to combine. Simmer, stirring occasionally, until the meatballs are heated through and the sauce is slightly thicker, 12 to 15 minutes. While the meatballs are simmering, spiralize the zucchini.
3. Add the spiralized zucchini and cook, tossing the noodles often in the sauce, until the zucchini just starts to soften, about 5 minutes. (The zoodles will look dry in the beginning, but will eventually release a lot of water that thins out the sauce.)
4. Serve immediately, topped with Parmesan cheese.
Salmon with Spring Vegetables
This recipe highlights spring time vegetables alongside delicate salmon fillets. Enjoy this delicious and healthy meal!
750g small new potato , thickly sliced
750g frozen pea and beans
3 tbsp olive oil
zest and juice of 1 lemon
small pack mint , leaves only
4 salmon fillets about 140g/5oz each
1. Boil the potatoes in a large pan for 4 mins.
2. Tip in the peas and beans, bring back up to a boil, then carry on cooking for another 3 mins until the potatoes and beans are tender.
3. Whizz the olive oil, lemon zest and juice and mint in a blender to make a dressing (or finely chop the mint and whisk into the oil and lemon).
4. Drizzle salmon fillets with olive oil and evenly coat with one pinch of salt and pepper.
5. Roast salmon fillets in the oven at 400 degrees for 18 minutes.
6. Drain the vegetables, then mix with the hot dressing and cooking juices from the fish.
7. Serve the fish on top of the vegetables.
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