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High Protein Steak and Eggs with Smoked Paprika

 A beautiful tasting protein dish which is great to have in the evening.

Ingredients -
2 new potatoes, skinned and cubed into 1/2 inch pieces
4 tablespoons low fat butter...
Salt and pepper
Smoked paprika
1/2 pound hanger steak
1 tablespoon canola oil
2 eggs
 
Procedures -
1 - Add the potatoes to a large bowl along with 1 tablespoon of the butter and a pinch of salt. Cover with plastic wrap and set in the microwave for 6 minutes. Shake the bowl halfway through, being careful because the bowl with be hot. Before removing the bowl from the microwave, puncture the plastic wrap with a knife, and let the steam escape. After a few seconds, carefully remove the potatoes.
2 - Melt 2 tablespoon of the butter in a non-stick skillet set over medium heat. When melted, add the potatoes. Pack them down with a spatula, until as many as possible are in a single layer. Cook for 5 to 7 minutes, or until browned. Flip, pack down again, and cook for another 5 to 7 minutes. Then reduce heat to medium low, and stir the potatoes every minute or so, until beautifully golden brown and crispy. Season to taste with salt and pepper. Remove and set aside.
3 - Pour the canola oil into a large skillet set over medium-high heat. Season the steak with salt and pepper to taste. Add the hanger steak. Brown on both sides, and cook for about 6 minutes total for medium rare. Remove the steak, and let set for five minutes.
4 - Add the rest of the butter to the non-stick skillet set over medium heat. When melted, carefully slide in the eggs. Cover the skillet and turn the heat to medium-low. Cook until the egg whites have set.
5 - Add some of the hash browns to a plate. Sprinkle on some smoked paprika. Top the potatoes with the egg. Serve the steak along the side. Add more paprika to taste and season with salt and pepper to taste.

Nutritional information per serving:
Calories: 415
Protein: 43 grams
Carbs – 6 grams
Fat – 8.5 grams

Seared Salmon served with Quinoa Salad with Cucumbers and Fresh Mint

 A fresh and refreshing Salmon salad which is enriched with muscle building protein.

Ingredients
1-2 Wild Salmon fillets
Dash of Salt...
Fresh ground pepper
100 gram of cucumbers
100 gram tomatoes
1 red onion
1 cup raw quinoa
1 tablespoon olive oil

Method:
1. Preheat a cast iron pan or other heavy bottom pan on med/high on top of the stove.
2. Salt and pepper liberally both sides of fish.
3. Add a bit of olive oil to the pan and then place the fish NON skin side down first and don't touch it for 3 minutes.
4. Flip to the other side and don't touch it for 3 minutes.
5. If the filet is very thick you may have to turn down the heat and leave it on for another few minutes.
6. Remove the fillets to a pan or rack and let them rest for a few minutes
7. Add the quinoa and salad on the side, enjoy

Nutritional information per serving
Calories 389
Fat 6 grams
Carbohydrates 24 grams
Protein 33 grams

Beef Goulash

This meal is a cross between a soup and stew. It is packed full of quality protein and perfect all of your muscle building needs. The paprika gives it a nice kick, which also helps with fat burning.
...
Ingredients
1kg/2lb 4oz braising steak or venison
2 tbsp plain flour
vegetable oil
2 medium onions, diced
4 medium carrots, diced
2 celery sticks, leaves and all, diced
1 red pepper, seeded and diced
5 garlic cloves, crushed
4 tbsp good sweet Hungarian paprika
2 tbsp caraway seeds, crushed
60g/4 tbsp tomato purée
3 bay leaves
2 litres/3½ pints good beef stock
4 potatoes, peeled and chopped into small cubes
flaked sea salt
freshly ground black pepper
soured cream and flat-leaf parsley, to garnish

Directions
Trim the meat and cut it into bite-sized chunks. In a large bowl, mix the flour with a teaspoon each of salt and pepper. Add the beef and toss so that all the chunks are dusted with flour.
Heat a tablespoon of oil in a large frying pan and brown the beef in small batches, setting each batch aside while you brown the next. Take care not to crowd the pan or the beef will steam rather than brown.
 
Meanwhile, heat a little oil in a large heavy-bottomed pan, add the onions, carrots, celery, red pepper and garlic. Cook gently for about 10 minutes until they start to soften.
Add the beef, paprika, caraway seeds, tomato purée and bay leaves, then pour in the beef stock.
Stir well, cover the pan and simmer for at least 1½ hours until the beef is starting to get tender. Add the potatoes and continue to simmer for another 30 minutes. Check the seasoning before serving.
Serve the soup in bowls with a generous swirl of soured cream and a good sprinkling of parsley.

Nutritional Info (per serving)
Calories - 269
Protein - 33g
Carbs - 7.1g
Fat - 5.2gSee More

 

High protein Greek Tuna Salad

A light, refreshing high protein tuna salad which is packed with protein, colour and flavour.
Ingredients

1 cup romaine lettuce, torn
1/2 tomato, sliced into wedges
1 tbsp... white onion, diced
1/4 cup cucumber, chopped
1/2 can tuna packed in water
1 hard boiled egg, cut in half

For the dressing:
1 tbsp red wine vinegar
2 tbsp extra virgin olive oil
1/4 tsp salt
1/4 tsp pepper
1/2 tsp dried oregano
 
Instructions
In a large bowl, add all of the salad ingredients.
In a small bowl, mix together the dressing ingredients.
Pour dressing over salad and toss until well combined. This salad serves one person.
 
Nutritional information
Calories: 312
Protein: 49 grams
Carbs: 2 grams
Fat 2 grams

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