Protein is the key component to popular weight loss diets. Besides this, protein is also important for building muscle and blood.
You want better skin and hair, protein is the answer then as well! Protein is the building block of the body, hence today we look at 10 interesting protein-rich snacks that are easy to make and healthy too. The recipes are apt for a party or a snack that will tickle your taste buds.
Coconut Chicken Nuggets
Ingredients:
250gms breast pieces cut into bite-sized nuggets
50gms grated coconut
Salt to taste
1 tbs ginger paste
1 tsp honey
1 tsp red chilli powder
2 tsp cumin powder
1 tbs olive oil
Method:
Marinate the chicken in a mixture of the olive oil, red chilli powder, cumin powder, salt, ginger paste, and honey. Refrigerate for 2 hours.
Heat a non-stick pan that is a bit greased with olive oil and toss the marinated chicken in. Cook on high heat for 5 minutes while making sure that both sides of each nugget turn white and then a light brown.
Remove from heat, and sprinkle the chicken with the grated coconut. Your coconut chicken nuggets are ready!
Green Peas and Soya Tikkis
Health Benefits: From nuggets to tikkis, but this time we look at soya granules to fulfil your intake of protein. Soya granules is also accompanied with green peas which is a source for vitamin A, C and K, antioxidants, and folic acid.
Ingredients:
½ cup green peas
1/2 cup soya granules
1 tbsp finely chopped mint leaves
1 tsp finely chopped green chillies
1 tsp finely chopped ginger (adrak)
1 tsp oil
salt as per your taste
3 tbsp of besan
1 tsp rava
Method :
Soak the soya granules in hot water for 8 to 10 mins , squeeze out all the water.
Boil green peas for 5 mins and then dry it.
Blend green peas and soya granules to a smooth paste
Add the green chillies, ginger, besan, salt and mix well.
Divide the mixture into 3-4 equal portions and shape into round, flat tikkis.
Brush them with little rava on both sides to give it a crisp taste.
Cook them on a non-stick pan using a little oil till both sides are golden brown.
Serve hot with green chutney or a chatpata chutney.
Prawn with greens stir fry
Ingredients:
250gms medium sized prawns
1 tbs groundnut oil
Sesame seeds - 2 tsp
Greens of choice (we've used raw spinach in this recipe) - wash and soak in salt or potassium permanganate for 10 minutes and then dry
Salt to taste
1 tsp soya sauce
Balsamic vinegar
Lemon juice - for marinate (roughly 2 tbs)
Method:
Clean and marinate 250gms in lemon juice and salt. Keep aside for 15 minutes.
Toss the prawns into a heated pan with the sesame oil.
Add the sesame seeds, extra salt (if needed), soya sauce, and balsamic vinegar. Stir for 2-3 minutes or till the prawn turn slightly pink and curl.
Shred the greens, with your hands, into bite sized strips and add to the prawns. Remove from heat.
The greens will cook in the heat from the prawns and remain nutrient-rich when you're ready to eat the snack.
Vegetable Soya Frankie
Health Benefits: This recipe calls for the use of sprouted moong, carrots, cabbage, egg whites and soya. This is a recipe for a good snack and good health. Firstly sprouted moong has no calories and contains protein and calcium. While carrots and cabbage have an impressive list of skin benefits.
Ingredients:
Moong sprouts 1/2 cup
Soy granules 1/4 cup
Rotis -2
Green chillies -1
Shredded cabbage 1/4 cup
Shredded carrot 1/4 cup
Chopped onion-1/2
2 boiled egg whites
Tomato ketchup/ green chutney
Oil
Salt and pepper to taste
Method :
Boil soy granules in water for ten minutes, drain and keep aside.
Heat one tblsp oil in a pan, add chopped onions, green chillies to it.
Add moong sprouts and carrot and saute for few minutes.
Cut the boiled egg white into small pieces.
Add soy granules, cabbage, egg white pieces, salt and pepper and saute for 2 min.
On a Non Stick pan, spread a little oil all over and put a roti.
Put this filling in the middle of the roti and roll the roti to make it a Frankie.
Serve with green chutney/ tomato ketchup.
Mashed peas and chicken grilled patties
Health benefits: Ginger and garlic are two peas in a pod, and they surely help you with digestion, relief from cold, diarrhea, and blood clotting. This paste always serves as a great base to any dish.
Ingredients:
Frozen peas - 200gms
Minced chicken breast - 300gms
Meat masala - 2 tsp
Red chilli powder - 2 tsp
Salt to taste
Ginger paste - 1 tbs
Garlic paste - 1 tbs
Eggs - 2
Besan - 2 tbs
Olive oil - 2 tbs for marinate, and 1 tbs for greasing the silver foil
Method:
Dunk the peas into boiling water and leave in there for 3-5 minutes, till they turn a pale green. Remove, cool, and mash.
Dry the minced chicken - it should be lumpy when you're ready to start mixing it.
Add mashed peas to minced chicken, along with the oil, meat masala, red chilli powder, salt, ginger paste, garlic paste, eggs, and besan. Mix well and refrigerate for an hour.
Make 6'' diameter patties, or as per the size you want.
Grease the silver foil and line the patties on it on the grilling tray.
Put the tray into the oven and grill on high for 7 minutes - on each side.
Serve with some spicy green chutney or tamarind chutney.
Soy and Mix Veg Salad
Health benefits: We are under the impression that all salads are healthy, not if you include a good dose of mayo and processed meats. The following recipe includes different vitamins and minerals that you need for a balanced diet.
Ingredients:
Soy chunks - 1 cup
American Corn kernels - 1 cup
Celery sliced - 1 cup
Red and green capsicum - ½ cup
Broccoli- steamed- 3-4 florets
Paneer-4 to 5 cubes
Steamed Mushrooms- 4 to 5 in no.
Purple and white cabbage- thin cut slices-1/2 cup
Onions - ¼ cup sliced
Olives - ¼ cup
Soy oil/ olive oil - 2 tsp
White vinegar- 1-2 tsp
Yoghurt - 2 tbsp
Salt and pepper to taste
Method:
Steam soy chunks and American corn.
In a salad bowl, add the sliced celery leaves, chopped capsicum and onions, sliced olives, steamed mushrooms, slices of fresh paneer and thin cut purple and white cabbage, steamed broccoli along with the soy chunks and corn.
Prepare a salad dressing by mixing soy oil/ olive oil and vinegar with salt and pepper.
You may also use yoghurt dressing by adding a spoon or two and mixing it well.
Once it is all mixed well, refrigerate for 10 minutes.
Serve the salad chilled.
Two minute pan grilled fish
Health benefits: Fish is an underestimated snack, we always associate fish as a main dish but not today. Fish is a rich source of protein and Omega 3. And we know the benefits of Omega 3 - it improves the condition of the heart, beneficial for pregnant women especially in the third trimester, improves eyesight, ideal brain food and improves mental health. So dig in!
Ingredients:
2 basa steaks (can be substituted with kingfish or rawas), roughly 250gms each
Garlic paste - 1 tsp
Ground black pepper - 1 tsp
Salt to taste
Olive oil - 1 tbs
Lemon juice - optional - 1 tsp
Chilli flakes - optional - 1 tsp
Method:
Mix ingredients 2 to 7 together and rub on both sides of the fish steaks.
Let it sit for at least 30 minutes.
Grease a pan and heat the oil.
Add fish steaks and cook for 4 minutes on each side. (You want the fish to become brown, but not black, so adjust the time accordingly)
Serve with onion rings, lemon juice, or a side salad.
Soy Veg Paratha
Ingredients:
Soya flour - 1 cup
Wheat flour - 1 cup
Paneer -3-4 cubes
Finely grated palak and methi leaves- ¼ cup
Cauliflower-1/4 cup
Fine chopped chilly - ½
Ginger garlic paste - 1tsp
Yogurt - 1/4 cup
Sesame seeds - 1tbsp
Oil - 2tbsp
Salt - to taste
Method:
Mix the soy flour and wheat flour along with the finely grated Cauliflower, palak and methi leaves.
Add ginger garlic paste, salt, sesame seeds, yogurt, and oil to the flour.
Knead into dough
Roll out into parathas
Warm the tava
Add oil and put the paratha
Cook until brown on both sides
Serve hot with yogurt
Egg white and brown rice salad
Health Benefits: Looking for protein, you came to the right place. Egg whites are rich in protein and low in cholesterol. Whereas brown rice is rich in magnesium, fiber and it will pump up your energy.
Ingredients:
6 boiled egg whites - shredded
50-80gms cooked brown rice (depends on volume needed)
Greens of choice - spinach, lettuce, iceberg lettuce, rocket leaves, cabbage
Almonds and walnuts - chopped very fine or simply pulsed in a food processor until they're the consistency of rawa.
Extra virgin olive oil - 2 tsp
1 tsp vinegar or lemon juice
1 tsp English mustard (Kasundi is a good substitute)
Optional - shredded leftover chicken.
Salt to taste
Ground black pepper - 1/2 tsp
Method:
Wash and soak greens in salt or potassium permanganate for roughly 15 minutes. Drain and dry.
Mix ingredients 1 to 4 and refrigerate, if needed.
Mix ingredients 5 to 10 and carry/store separately.
Mix the dry mix with the wet mix once you're ready to eat the salad.
Peanut and almond butter roasties
Health benefits: Got just a few minutes to spare? Dish out some almonds and peanut butter along with sweet potato and you have a power packed snack to kickstart your evening.
Ingredients:
Peanut butter - 2 tsp
Almonds - 3 tbs
Sweet potatoes - 1 big - sliced into thin long strips
All spice powder - 1 tsp
Salt - for sprinkling
Olive oil - 1 tsp
Method:
Wash and scrub the sweet potato, cut into thin long strips and lightly rub with olive oil.
Grease a roasting dish, add the sweet potato strips to it, and put into a pre-heated oven.
Roast for 30 minutes.
Remove from oven, allow to cool.
Meanwhile, pulse the peanut butter with almonds.
Spread this nut butter to the sweet potatoes and your protein-rich and good carb snack is ready!
You want better skin and hair, protein is the answer then as well! Protein is the building block of the body, hence today we look at 10 interesting protein-rich snacks that are easy to make and healthy too. The recipes are apt for a party or a snack that will tickle your taste buds.
Coconut Chicken Nuggets
Ingredients:
250gms breast pieces cut into bite-sized nuggets
50gms grated coconut
Salt to taste
1 tbs ginger paste
1 tsp honey
1 tsp red chilli powder
2 tsp cumin powder
1 tbs olive oil
Method:
Marinate the chicken in a mixture of the olive oil, red chilli powder, cumin powder, salt, ginger paste, and honey. Refrigerate for 2 hours.
Heat a non-stick pan that is a bit greased with olive oil and toss the marinated chicken in. Cook on high heat for 5 minutes while making sure that both sides of each nugget turn white and then a light brown.
Remove from heat, and sprinkle the chicken with the grated coconut. Your coconut chicken nuggets are ready!
Green Peas and Soya Tikkis
Health Benefits: From nuggets to tikkis, but this time we look at soya granules to fulfil your intake of protein. Soya granules is also accompanied with green peas which is a source for vitamin A, C and K, antioxidants, and folic acid.
Ingredients:
½ cup green peas
1/2 cup soya granules
1 tbsp finely chopped mint leaves
1 tsp finely chopped green chillies
1 tsp finely chopped ginger (adrak)
1 tsp oil
salt as per your taste
3 tbsp of besan
1 tsp rava
Method :
Soak the soya granules in hot water for 8 to 10 mins , squeeze out all the water.
Boil green peas for 5 mins and then dry it.
Blend green peas and soya granules to a smooth paste
Add the green chillies, ginger, besan, salt and mix well.
Divide the mixture into 3-4 equal portions and shape into round, flat tikkis.
Brush them with little rava on both sides to give it a crisp taste.
Cook them on a non-stick pan using a little oil till both sides are golden brown.
Serve hot with green chutney or a chatpata chutney.
Prawn with greens stir fry
Ingredients:
250gms medium sized prawns
1 tbs groundnut oil
Sesame seeds - 2 tsp
Greens of choice (we've used raw spinach in this recipe) - wash and soak in salt or potassium permanganate for 10 minutes and then dry
Salt to taste
1 tsp soya sauce
Balsamic vinegar
Lemon juice - for marinate (roughly 2 tbs)
Method:
Clean and marinate 250gms in lemon juice and salt. Keep aside for 15 minutes.
Toss the prawns into a heated pan with the sesame oil.
Add the sesame seeds, extra salt (if needed), soya sauce, and balsamic vinegar. Stir for 2-3 minutes or till the prawn turn slightly pink and curl.
Shred the greens, with your hands, into bite sized strips and add to the prawns. Remove from heat.
The greens will cook in the heat from the prawns and remain nutrient-rich when you're ready to eat the snack.
Vegetable Soya Frankie
Health Benefits: This recipe calls for the use of sprouted moong, carrots, cabbage, egg whites and soya. This is a recipe for a good snack and good health. Firstly sprouted moong has no calories and contains protein and calcium. While carrots and cabbage have an impressive list of skin benefits.
Ingredients:
Moong sprouts 1/2 cup
Soy granules 1/4 cup
Rotis -2
Green chillies -1
Shredded cabbage 1/4 cup
Shredded carrot 1/4 cup
Chopped onion-1/2
2 boiled egg whites
Tomato ketchup/ green chutney
Oil
Salt and pepper to taste
Method :
Boil soy granules in water for ten minutes, drain and keep aside.
Heat one tblsp oil in a pan, add chopped onions, green chillies to it.
Add moong sprouts and carrot and saute for few minutes.
Cut the boiled egg white into small pieces.
Add soy granules, cabbage, egg white pieces, salt and pepper and saute for 2 min.
On a Non Stick pan, spread a little oil all over and put a roti.
Put this filling in the middle of the roti and roll the roti to make it a Frankie.
Serve with green chutney/ tomato ketchup.
Mashed peas and chicken grilled patties
Health benefits: Ginger and garlic are two peas in a pod, and they surely help you with digestion, relief from cold, diarrhea, and blood clotting. This paste always serves as a great base to any dish.
Ingredients:
Frozen peas - 200gms
Minced chicken breast - 300gms
Meat masala - 2 tsp
Red chilli powder - 2 tsp
Salt to taste
Ginger paste - 1 tbs
Garlic paste - 1 tbs
Eggs - 2
Besan - 2 tbs
Olive oil - 2 tbs for marinate, and 1 tbs for greasing the silver foil
Method:
Dunk the peas into boiling water and leave in there for 3-5 minutes, till they turn a pale green. Remove, cool, and mash.
Dry the minced chicken - it should be lumpy when you're ready to start mixing it.
Add mashed peas to minced chicken, along with the oil, meat masala, red chilli powder, salt, ginger paste, garlic paste, eggs, and besan. Mix well and refrigerate for an hour.
Make 6'' diameter patties, or as per the size you want.
Grease the silver foil and line the patties on it on the grilling tray.
Put the tray into the oven and grill on high for 7 minutes - on each side.
Serve with some spicy green chutney or tamarind chutney.
Soy and Mix Veg Salad
Health benefits: We are under the impression that all salads are healthy, not if you include a good dose of mayo and processed meats. The following recipe includes different vitamins and minerals that you need for a balanced diet.
Ingredients:
Soy chunks - 1 cup
American Corn kernels - 1 cup
Celery sliced - 1 cup
Red and green capsicum - ½ cup
Broccoli- steamed- 3-4 florets
Paneer-4 to 5 cubes
Steamed Mushrooms- 4 to 5 in no.
Purple and white cabbage- thin cut slices-1/2 cup
Onions - ¼ cup sliced
Olives - ¼ cup
Soy oil/ olive oil - 2 tsp
White vinegar- 1-2 tsp
Yoghurt - 2 tbsp
Salt and pepper to taste
Method:
Steam soy chunks and American corn.
In a salad bowl, add the sliced celery leaves, chopped capsicum and onions, sliced olives, steamed mushrooms, slices of fresh paneer and thin cut purple and white cabbage, steamed broccoli along with the soy chunks and corn.
Prepare a salad dressing by mixing soy oil/ olive oil and vinegar with salt and pepper.
You may also use yoghurt dressing by adding a spoon or two and mixing it well.
Once it is all mixed well, refrigerate for 10 minutes.
Serve the salad chilled.
Two minute pan grilled fish
Health benefits: Fish is an underestimated snack, we always associate fish as a main dish but not today. Fish is a rich source of protein and Omega 3. And we know the benefits of Omega 3 - it improves the condition of the heart, beneficial for pregnant women especially in the third trimester, improves eyesight, ideal brain food and improves mental health. So dig in!
Ingredients:
2 basa steaks (can be substituted with kingfish or rawas), roughly 250gms each
Garlic paste - 1 tsp
Ground black pepper - 1 tsp
Salt to taste
Olive oil - 1 tbs
Lemon juice - optional - 1 tsp
Chilli flakes - optional - 1 tsp
Method:
Mix ingredients 2 to 7 together and rub on both sides of the fish steaks.
Let it sit for at least 30 minutes.
Grease a pan and heat the oil.
Add fish steaks and cook for 4 minutes on each side. (You want the fish to become brown, but not black, so adjust the time accordingly)
Serve with onion rings, lemon juice, or a side salad.
Soy Veg Paratha
Ingredients:
Soya flour - 1 cup
Wheat flour - 1 cup
Paneer -3-4 cubes
Finely grated palak and methi leaves- ¼ cup
Cauliflower-1/4 cup
Fine chopped chilly - ½
Ginger garlic paste - 1tsp
Yogurt - 1/4 cup
Sesame seeds - 1tbsp
Oil - 2tbsp
Salt - to taste
Method:
Mix the soy flour and wheat flour along with the finely grated Cauliflower, palak and methi leaves.
Add ginger garlic paste, salt, sesame seeds, yogurt, and oil to the flour.
Knead into dough
Roll out into parathas
Warm the tava
Add oil and put the paratha
Cook until brown on both sides
Serve hot with yogurt
Egg white and brown rice salad
Health Benefits: Looking for protein, you came to the right place. Egg whites are rich in protein and low in cholesterol. Whereas brown rice is rich in magnesium, fiber and it will pump up your energy.
Ingredients:
6 boiled egg whites - shredded
50-80gms cooked brown rice (depends on volume needed)
Greens of choice - spinach, lettuce, iceberg lettuce, rocket leaves, cabbage
Almonds and walnuts - chopped very fine or simply pulsed in a food processor until they're the consistency of rawa.
Extra virgin olive oil - 2 tsp
1 tsp vinegar or lemon juice
1 tsp English mustard (Kasundi is a good substitute)
Optional - shredded leftover chicken.
Salt to taste
Ground black pepper - 1/2 tsp
Method:
Wash and soak greens in salt or potassium permanganate for roughly 15 minutes. Drain and dry.
Mix ingredients 1 to 4 and refrigerate, if needed.
Mix ingredients 5 to 10 and carry/store separately.
Mix the dry mix with the wet mix once you're ready to eat the salad.
Peanut and almond butter roasties
Health benefits: Got just a few minutes to spare? Dish out some almonds and peanut butter along with sweet potato and you have a power packed snack to kickstart your evening.
Ingredients:
Peanut butter - 2 tsp
Almonds - 3 tbs
Sweet potatoes - 1 big - sliced into thin long strips
All spice powder - 1 tsp
Salt - for sprinkling
Olive oil - 1 tsp
Method:
Wash and scrub the sweet potato, cut into thin long strips and lightly rub with olive oil.
Grease a roasting dish, add the sweet potato strips to it, and put into a pre-heated oven.
Roast for 30 minutes.
Remove from oven, allow to cool.
Meanwhile, pulse the peanut butter with almonds.
Spread this nut butter to the sweet potatoes and your protein-rich and good carb snack is ready!
Source : TImes of India
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