High Protein

Spanish Prawn and Chorizo Rice

Preparation time - 10 minutes

Cooking time – 30 minutes

Serves -  4

What you'll need...

2 tablespoons olive oil

400g chorizo sausage, sliced

1 large red onion, chopped

3 garlic cloves, chopped

400g king prawns

4 cups chicken stock

1 cup dry white wine

2 cups jasmine rice

1 teaspoon paprika

400g cherry tomatoes, sliced

1 handful parsley, chopped

To prepare...
  1. Cook the chorizo on a high heat with the oil for 3 minutes, stirring continuously

  2. Add the onion and cook for a further 2 minutes

  3. Add the garlic and cook for another minute

  4. Add the prawns and sauté for 3 minutes

  5. Set aside

  6. In a separate pot, bring the stock and wine to the boil with the rice and paprika

  7. Reduce the heat, cover and simmer for 10 minutes

  8. Add the tomatoes and continue to simmer for a further 10 minutes or until the rice is soft

  9. Stir in the prawn and chorizo mix and serve topped with parsley.

 
Chicken & Mushroom Risotto topped with Rocket Salad

Preparation time – 10 minutes

Cooking time – 55 minutes

Serves – 4

What you'll need...

2 chicken breasts, chopped

1 large red onion, finely chopped

2 cloves garlic, finely chopped

1 tablespoon olive oil

250g pack chestnut mushrooms, sliced

300g risotto rice

150ml dry white wine

1.4l hot chicken stock

Salt and ground black pepper

50g grated parmesan, plus extra to top

2 handfuls rocket leaves

2 tablespoons pesto

To prepare...
  1. Cook the chicken in a large pan with some olive oil for 5 minutes on a high heat

  2. Stir continuously

  3. Add the onion and garlic and cook for a further 5 minutes on a medium heat

  4. Add the mushrooms and continue cooking and stirring for 5 minutes

  5. Stir in the rice and cook over a medium heat for 2 minutes until the rice has started to turn translucent

  6. Pour in the wine and boil for 2 minutes

  7. Pour in a quarter of the stock and cook for 20 minutes stirring continuously

  8. Continue adding more stock as it gets absorbed, until the rice is cooked and most of the stock has been absorbed (you may not need all of it)

  9. Once cooked, the texture should be creamy

  10. Stir through the parmesan, cover and leave to rest for 5 minutes

  11. Season to taste

  12. Top with rocket, pesto and parmesan.

 
Chilli Con Carne

Preparation time - 10 minutes

Cooking time - 30 minutes to 1 hour

Serves - 4

What you'll need...

2 tablespoons olive oil

2 small red onions, chopped

2 garlic cloves, chopped

2 red chillies, chopped

500g organic, grass-fed beef mince

150ml red wine

400g organic carton tomatoes, chopped

400g organic carton red kidney beans, rinsed

100g butternut cubed (optional)

salt and freshly ground black pepper

1 bunch coriander leaves, chopped

To prepare...
  1. Cook the onion, garlic and chillies with olive oil for 2 minutes on a medium heat

  2. Add in the mince and cook for a further 5 minutes, stirring continuously

  3. Pour in the red wine and 1 cup water, simmer for 3 minutes

  4. Add in the remaining ingredients

  5. Depending on how much time you have, simmer (covered with a lid) for 30 minutes/ 1 hour

  6. Serve with brown rice, guacamole, salsa and sour cream.

 
Homemade Burgers

Preparation time – 10 minutes

Cooking time – 6 minutes

Serves – 4

What you'll need...

½ red onion, chopped

2 garlic cloves, chopped

1 red chilli, chopped

1 tablespoon olive oil

500g lean beef mince

2 large eggs, beaten

2 slices wholegrain seed bread

1 small bunch parsley leaves, chopped

¼ cup buckwheat flour

Sea salt and ground black pepper to taste

4 rye burger buns

4 large lettuce leaves

1 large tomato, sliced

To prepare...
  1. Cook the onion, garlic and chilli in olive oil for 2 minutes on a medium heat

  2. Allow to cool

  3. Soak the bread in the egg until soft

  4. Mix the beef, egg mix, onion mix, parsley, salt and pepper together with your hands

  5. Form 4 burger patties

  6. Grill for 3-4 minutes on each side or until golden brown 

  7. Use the flour to remove the mix from your hands and to mould the patties

  8. Serve on rye buns with lettuce, tomato guacamole and sweet potato fries.

 

       MICHELLE BOEHM

BANT Registered Nutritionist,  

Registered Nutritional Therapist CNHC & Health Coaches Academy Certified Health Coach

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© 2016 by Michelle Boehm