Protein meals on a budget part 2!

This is a continuation of my last post on Protein meals on a budget

Here is a list of good recipes you can make with those cheap protein foods:

• Breakfast Tortilla Wrap for One

Ingredients:

Favourite cheddar cheese

1 slice turkey bacon, chopped

2 Tbsp. chopped red or green sweet bell pepper 1/8 tsp. salt 1/8 tsp. ground cumin 1/8 tsp. crushed red pepper 1/4 cup egg substitute 2 Tbsp. seeded and chopped tomato few dashes hot sauce 1 warmed 8 inch fat free tortilla

Recipe directions:

Cook turkey bacon in a medium nonstick skillet on medium heat till crisp. Add sweet pepper, salt, cumin, and red pepper and cook for 3 minutes. Add egg substitute; cook and stir 2 minutes or till done. Stir in tomato, hot sauce, and add grated cheese on top. Spoon mixture into warmed tortilla; roll tortilla around filling.

• Tuna N Pickle Sandwich

Ingredients:

2 slices of your favourite bread

1 can Tuna (Dolphin friendly)

3 tbsp Mayo (of choice)

3 pickles thin sliced (of choice, I like garlic dill pickles)

2 tbsp minced celery

1/4 teaspoon lemon juice
Pinch of chili sauce

• Hearty Lentil Soup

Ingredients:


2 tbsp vegetable oil

3 chicken thighs

1 bunch green onions, chopped

1 leek, sliced

1 carrot, diced

1 parsnip cleaned and diced

2 potatoes, cleaned and diced

1 stalk celery, diced

1 cup dry lentils, rinsed

14.5 ounces diced tomatoes

3 cups vege stock or chicken stock

2 bay leaves

few dashes soy sauce

2 tbsp worcestershire sauce

1 bunch fresh cilantro chopped

1/2 red wine

Add all vegetables (except cilantro) in to a sauce pan stir over medium heat untill brown, then brown the chicken thighs in same juices/oil

Add everything into a crock pot and let simmer till the potatoes and lentils are tender usually 5-6 hours. Remove bay leaves and sir in cilantro  then serve!

• Spaghetti

Ingredients: 


1 pound ground beef

1 pound ground turkey

2 ounces sliced pepperoni sausage

1 green bell pepper

1 red bell pepper

1 tbsp minced garlic

2 onions chopped

2 carrots diced

2 stalks celery chopped

8 ounces sliced mushrooms

14 ounces diced tomatoes

6 ounces (2) cans tomato paste

3 bay leaves

1 tablespoon dried thyme

1 1/2 tbsp dried oregano

1 1/2 tsp dried basil

1/2 tsp red pepper flakes (more if you like it spicy!)

1 tsp black pepper

1 tbsp white sugar or cane sugar

1/4 cup red wine

1 cup beef broth

Brown meats, bell peppers,garlic,onions,carrots, and celery in a pan, then drain grease.

Add everything else in to large sauce pot, bring to a boil, then reduce heat and cover.

Let simmer for 2 hours, and serve over your favourite pasta cooked to the tenderness of your liking! Grate some of your favourite cheeses on top and it's the best spaghetti in the world!

• Mango Protein Shake

(Don't mind this I'm just trying different text layouts and this one is buggered!)

Ingredients:

1 cup frozen mangoes or 1 cup fresh mango, cubed

1/2 banana sliced

1/2 cup organic vanilla yogurt or chapmans frozen yogurt

1/2 cup fruit juice, of your choice (I use mango-peach or white grape juice, orange juice is very good as well)

1 scoop vanilla whey/hemp protein powder

1 tablespoon ground cinnamon (Rich in antioxidants and goes very well with mango!)

1 tablespoon wheat germ and/or ground flax seed

Add ingredients to blender or food processor and pulse until you reach a desired consistency.

Tip: For a thicker smoothie add a couple ice cubes.

• Thick Creamy Chicken Caesar Salad

Ingredients:

Croutons:

• Half a baguette, cut into 1" cubes

• 1 tablespoon dried oregano
• Olive oil for drizzling
• Salt and pepper

Dressing:

• Juice of 1/2 a lemon
• 3 teaspoons olive oil
• 1/4 cup mayonnaise
• 2 tablespoons grated parmesan
• 5 anchovies, packed in oil (guts) or 1 teaspoon anchovy paste
• 2 large garlic cloves, peeled, minced, and crushed with the back of a spoon
• 1 small splash of Worcestershire sauce
• Pinch of black pepper

Chicken:

• 3 tablespoons olive oil
• 1 teaspoon cajun spice (optional for spicy chicken)
• Marinate in 50/50 mixture of lemon juice/soy sauce (optional for zesty chicken)
• Salt and pepper
• 3 boneless skinless chicken breasts

Salad:

• 1 head of romaine lettuce
• 1 cup grated Parmesan cheese (buy a wheel slice of the good stuff!)

Directions:

Croutons

1. Preheat oven to 375°F.
2. Place baguette chunks in a large bowl and add oregano, oil and season with salt and pepper.
3. Toss well, making sure they bread is well coated with oil and spread out on a baking sheet.
4. Toast in oven until they are crisp and golden, about 20 minutes.

Dressing

1. Place dressing ingredients in a bowl and whisk well or alternately, puree with an immersion blender until smooth.

Chicken

1. Heat a skillet over medium-high heat and add oil.
2. When it is hot, season chicken breasts with salt and pepper and then sear them for 8 minutes per side, or until they are cooked through. Let cool slightly.

Salad

1. Tear (NEVER CUT) romaine into large pieces and put into a large salad bowl.
2. Add croutons, slice chicken breasts, and then add.
3. Pour in dressing and toss well.
4. Garnish with the cheese by slicing it into ribbons with a vegetable peeler.

Stuff into a pita pocket or sun dried tomato tortilla wrap and add bits of turkey bacon and diced cherry tomatoes for an even more delicious lunch!

• Cottage Cheese Fruit Salad

Ingredients:

• 24 ounces (3 cups) cottage cheese
• 1 (12 ounce) Cool Whip or Whipped Cream
• 1 cup raspberries
• 1 cup mango diced
• 1 peach sliced
• (you can add in pretty much any fruit that you desire but I like these 3 combined)
• Coarsly chopped pecans or walnuts (optional)
• 
  
• Directions:
• 
  
• In a large bowl, combine the cottage cheese and cool whip. Stir in the mango and peaches. Chill in refrigerator. After chilled serve in small glass bowl or wine glass drop raspberries over top of mixture, add whip cream on top, and sprinkle pecan/walnuts over top! 
• 
  
• A great healthy dessert or snack! :)