5 healthy and protein-rich recipes for busy days

For those who seek to maintain a balanced diet even with the tight routine, we have selected five healthy recipes rich in protein. The preparations are practical, use affordable ingredients and can be made in a few minutes or with the help of the pressure cooker. Next, check the step by step of each.

Meat with vegetables under pressure

A complete option for lunch or dinner is meat with vegetables made in the pressure cooker. The recipe takes 600 g of beef duckling cut into large cubes, potatoes and carrots. The preparation begins with cooking the meat, which then receives the vegetables.

After the initial cooking, add the potatoes and carrots. Mix gently so that the vegetables are wrapped in the meat sauce. Cover the pot again and cook for another 5 minutes after taking pressure, or until the vegetables are soft, without breaking.

Turn off the fire, wait for the pressure to completely go out and open the pot. If you want a more full-bodied sauce, let it cook for a few minutes, without the lid, until the liquid is reduced. Finish with green scent and serve next. This recipe yields generous portions and can be stored for the following days.

Chicken with oats and cottage

Another alternative is a salty chicken dough with oats and cottage cheese. The base takes 400 g of cooked and shredded chicken breast, eggs, skimmed milk, oatmeal, cottage cheese, olive oil, salt and pepper. The preparation is simple and can be baked in individual forms or on a single baking tray.

In the blender, place the eggs, skim milk, oatmeal, cottage cheese, olive oil, salt and pepper. Beat for about 2 minutes, until you get a homogeneous mass. Add the powdered chemical yeast and mix gently with a spoon or spatula, without beating.

Then add the ground chicken and 2 tablespoons of chopped green-smell. Pour the mixture into a greased form and bring to the preheated oven until golden. The result is a light dish, with a high protein content and ideal for fast meals.

Stir eggs with spinach

For a reinforced breakfast or a light dinner, the eggs scrambled with spinach and cottage are an excellent request. The recipe is quick and requires few ingredients. Start by sautéing the spinach in a nonstick frying pan with a thread of olive oil.

Reduce heat and pour the beaten eggs over the spinach. Slowly stir with a spatula to form soft, creamy pieces. When the eggs are almost cooked, add the cottage cheese and mix gently to incorporate the other ingredients.

Continue stirring until the eggs are fully cooked, but still soft. Avoid leaving on the fire for too long so that they do not dry out. Turn off the heat, transfer to a dish and serve immediately. This combination provides proteins of high biological value and fiber.

Grilled chicken with quinoa

A balanced and colorful meal is grilled chicken served on top of quinoa with vegetables. The recipe includes 300 g of chicken breast, cooked quinoa, cherry tomato and coriander. The preparation is divided into two stages: grilling the chicken and mounting the quinoa base.

In a non-stick frying pan, heat one tablespoon of olive oil over medium heat. Place the chicken and brown on both sides, until it is completely cooked from the inside. Remove from heat, let stand for a few minutes and cut into slices.

Add cooked quinoa to vegetables and mix well to incorporate the flavors. Adjust the salt and pepper if necessary. Transfer the quinoa with the vegetables to a dish or distribute in individual dishes. Place the chicken slices on top and finish with the coriander. Serve next.

Chicken with brown rice and edamame

To vary the menu, the combination of chicken with brown rice and edamame is practical and nutritious. The main ingredients are 2 cups of cooked brown rice tea, 300 g of chicken breast cut into small cubes and edamame grains. The preparation starts with the chicken seasoning.

In a bowl, season the chicken cubes with salt and pepper. Mix well and reserve. In a pot of boiling water, cook the edamame grains for approximately 5 minutes, or as directed on the package, until they are soft. Drain and reserve.

In a large frying pan or nonstick pan, heat the olive oil over medium heat. Add the chicken cubes and sauté until golden brown and completely cooked. Add the onion and garlic. Mix well and sauté for about 2 minutes, until they release the aroma. Add brown rice and edamame, mix everything and serve hot.

With these five recipes, it is possible to maintain a diet rich in protein without giving up practicality. The source did not detail the exact yield of each preparation, but the ingredients listed are sufficient for individual or family servings. For more healthy eating tips, keep following the portal.

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Bovine duckling (portaledicase.com)

Chicken breast (portaledicase.com)

eggs (portaledicase.com)

Chicken breast (portaledicase.com)

Chicken breast (portaledicase.com)