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...
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Cook the chorizo on a high heat with the oil for 3 minutes, stirring continuously
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Add the onion and cook for a further 2 minutes
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Add the garlic and cook for another minute
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Add the prawns and sauté for 3 minutes
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Set aside
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In a separate pot, bring the stock and wine to the boil with the rice and paprika
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Reduce the heat, cover and simmer for 10 minutes
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Add the tomatoes and continue to simmer for a further 10 minutes or until the rice is soft
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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...
-
Cook the chicken in a large pan with some olive oil for 5 minutes on a high heat
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Stir continuously
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Add the onion and garlic and cook for a further 5 minutes on a medium heat
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Add the mushrooms and continue cooking and stirring for 5 minutes
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Stir in the rice and cook over a medium heat for 2 minutes until the rice has started to turn translucent
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Pour in the wine and boil for 2 minutes
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Pour in a quarter of the stock and cook for 20 minutes stirring continuously
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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)
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Once cooked, the texture should be creamy
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Stir through the parmesan, cover and leave to rest for 5 minutes
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Season to taste
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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...
-
Cook the onion, garlic and chillies with olive oil for 2 minutes on a medium heat
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Add in the mince and cook for a further 5 minutes, stirring continuously
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Pour in the red wine and 1 cup water, simmer for 3 minutes
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Add in the remaining ingredients
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Depending on how much time you have, simmer (covered with a lid) for 30 minutes/ 1 hour
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...
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Cook the onion, garlic and chilli in olive oil for 2 minutes on a medium heat
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Allow to cool
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Soak the bread in the egg until soft
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Mix the beef, egg mix, onion mix, parsley, salt and pepper together with your hands
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Form 4 burger patties
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Grill for 3-4 minutes on each side or until golden brown
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Use the flour to remove the mix from your hands and to mould the patties
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Serve on rye buns with lettuce, tomato guacamole and sweet potato fries.
