Thread: High protien RECIPES

I've been making frittatas lately instead of boiling or frying my eggs and I love them because it's a meal in one.

Frittatas are basically an egg cake containing vegetables and meats. Like a thick omelette but you don't need to flip it.

This is just a guide recipe for a torta which is a spanish version and usually contains potato, onion and capsicum I think. This is my favourite one but zucchini, onion, cherry tomato and mushroom work well too. Find your fav combo. You can put whatever you want in a frittata but make sure you use a small enough pan that it ends up 2-3cm thick. If your pan isn't oven-proof, just do what I do and wrap the handle in alfoil.

Ingredients:

4-6 eggs
Half a red capsicum sliced thinly
1 cup of fresh chopped silverbeet or baby spinach
1 cup sweet potato sliced
2 tsp extra virgin olive oil
1 tsp garlic extra virgin olive oil
Half tsp paprika
Pinch of marjoram
salt and pepper to taste

Preheat oven to 180 degrees celsius. Boil potato for a few minutes and add silverbeet halfway through. Baby spinach doesn't need to be blanched. Beat eggs lightly with fork and season. Heat both oils and saute capsicum until caramelised. Drain vegetables well and add to pan. Season. Add marjoram and half the paprika. Pour over eggs, sprinkle remaining paprika and cook for 2 minutes on medium heat. Place in oven and cook for a few minutes (depending on thickness). Make sure your pan handle is covered with foil if it's not oven proof!

Enjoy

this is my own recipe i came up with, they are absolultely fantastic when you don't have access to good food. note you can mix up any of the ingredients, swap things around depending on whether you are cutting/bulking etc

230g flavoured protein powder
180g oats
50g milo (optional, works best with choc flavoured protein)
1 cup egg whites
1 cup milk
200g peanut butter
80g chopped dates (optional)

mix it all in a bowl.

pour in non-stick tray. best to use baking paper and grease everything cos otherwise it all sticks

cook for about 20 minutes in a fan forced, pre heated oven at around 160 degs. this leaves them quite moist and mushy in the middle. alternatively, if you want them completely solid, you just cook them for longer.

store in fridge or freezer.

makes 12 bars.

the macros is around 25/15/20 (PFC) depending on what ratio of ingredients you use. you can put more or less protein powder, oats, dates, milo, peanut butter etc depending on goals.

very quick and easy to make tho and taste great!

you can also coat them in a thin layer of chocolate, this tastes amazing, although you obviously are adding chocolate to them. still, you can get away with 120g chocolate, so only 10g choc per bar

enjoy!

skippy spahetti bolognese

125g kangaroo mince
however much pasta you want (long spaghetti type)
a few florrets of brocolli

cook pasta and broccoli separate, fry up mince
when mince is cooked add favourite pasta sauce (optional) and mix in
serve pasta and broccoli on a plate and cover pasta with mince

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Cottage Cheese Pancakes

3 egg whites
1 whole egg
4 tablespoons Flour
1 teaspoon Baking Powder
or 4 Tablespoons Self-raising flour and no baking powder
250g Low Fat Cottage Cheese
optional: 1 or 2 sachets of splenda or similar

Combine all together in a bowl, make sure you give it a really good stir to break up some of the larger bits of cottage cheese... Then cook just like regular pancakes...

Protien: 58g
Carb: 46.1g
Fats: 12g

Some thing i have been loving lately:

Start with a piece of Sliced Roast Beef from coles, woolies deli etc.
Spread one or two Tablespoons of Cottage Cheese across the beef in a line (As little or as much as you like) as if you are making a wrap.
Cover the cheese with alfalfa or sprouts of your choice.
Roll in a wrap style (mine never roll perfect as i like a lot of cheese/sprouts but they still end up neat enough to eat)
Make as many as you like and enjoy:)
I also like to add a little Nandos Extra Hot Perri Perri which is quite low in sugar/carbs.

Originally Posted by scottie2301

Cottage Cheese Pancakes

Made these this morning for the fam.. few notes:

1. I added 1 teaspoon of brown sugar instead of the 'Splenda' - batter wasn't too sweet.
2. Whisk the eggs together, just short of a foam, in the bowl before adding the flour - this will increase the lightness of the batter.
3. Pouring a blob of the batter into the pan, will cook fine on the first side (wait for the bubbles), but often gets stuck after turning over. Adding more oil to the pan didn't help much - its the cottage cheese sticking to the bottom. Haven't come up with a solution for this?...
4. Our batter was quite thick - add a tablespoon of water or two to the batter if you want to thin it out a little.
5. Serve with assorted fresh fruits (we used nectarines and pear this morning), maybe a teaspoon of honey. Really nice.
6. Can't taste the cottage cheese hardly at all. High protein, no cost. ;)

Cheers for the recipe.

Got a wisdom tooth out yesterday and finally decided to eat after 30 hours of fasting.

Smoothie
30g oats (ground finely before adding other ingredients)
1 whole egg
30g PP powder (25g protein)
35g hazelnut caramel icecream (found it in freezer haha)
125ml no fat milk

Tasted great! pretty high in protein (around 40g I'd say) with good carbs (apart from the sugars in the milk + icecream - however these are minimal as I used half serves). First time using raw egg and I didn't mind it at all!

This is a fairly easy and tasty way of making your own chicken nuggets and they taste great cold for a quick snack from the fridge:

1-2 Chicken Breasts (depends on your protein requirements)
150g Quick Oats (Oat powder would be an option here)
A few shakes of each:
Onion powder
Garlic Powder
Chilli Powder
Paprika
Black Pepper
Sea Salt

Directions:

Pre-heat the oven to 160 degrees.
Butterfly cut the chicken breasts then slice them into even sized strips or chunks.
Place your oats on a large plate then evenly add all of your dry spices (and salt if you wish) for added taste.
Mix the oats and spread them to the corners of the plate.
Drop your chicken one piece at a time onto the oats, then turn it over and repeat.
Place the chicken pieces onto a wire rack if possible and bake for approx 20 mins.

Best enjoyed with a serving of brown rice and salad in my opinion but works well as a finger food too!

The "fluffed" protein works for me, if you can find a protein that will "fluff" appropriately, :D