By
Beauty Adams
Protein is an essential nutrient that helps build and maintain muscle, support immune function, and regulate various processes in the body. The amount of protein you need depends on your age, weight, activity level, and health goals. According to the Dietary Reference Intakes, the average adult needs about 0.8 grams of protein per kilogram of body weight per day, which translates to about 56 grams for men and 46 grams for women. However, some people may benefit from higher protein intake, especially if they are active, trying to lose weight, or have certain medical conditions.
If you are looking for some delicious and easy ways to increase your protein intake, you are in luck. There are many high-protein recipes that are trending right now, featuring a variety of ingredients, flavors, and cuisines. Whether you are a meat lover, a vegetarian, or somewhere in between, you can find a recipe that suits your taste buds and dietary preferences. In this blog post, we will share with you some of the most popular high-protein recipes that you can try at home, along with some frequently asked questions and tips.
Hummus is a creamy dip or spread made from cooked chickpeas, tahini (sesame seed paste), lemon juice, garlic, and olive oil. It is a staple in Middle Eastern and Mediterranean cuisines, but it has also become a global favorite for its versatility, health benefits, and delicious taste. Hummus is rich in plant-based protein, fiber, healthy fats, antioxidants, and minerals. One cup of hummus provides about 19 grams of protein, which is equivalent to three eggs or a small chicken breast.
You can enjoy hummus as a dip for fresh or roasted vegetables, pita bread, crackers, or chips. You can also use it as a spread for sandwiches, wraps, or toast. You can make your own hummus at home with a food processor or a blender, or you can buy ready-made hummus from the store. There are many flavors and variations of hummus, such as roasted red pepper, spicy, garlic, beetroot, avocado, and more. You can also customize your hummus by adding different herbs, spices, nuts, seeds, or toppings.
Hummus can last for about 4 to 7 days in the fridge, depending on how fresh the ingredients are and how well it is stored. To extend the shelf life of hummus, keep it in an airtight container and avoid cross-contamination with other foods or utensils. You can also freeze hummus for up to 4 months, but the texture and flavor may change slightly after thawing.
Turkey chili is a hearty and satisfying dish that is perfect for cold days, family gatherings, or meal prep. It is made from ground turkey, beans, tomatoes, onion, garlic, and various spices, such as chili powder, cumin, oregano, and paprika. Turkey chili is lower in fat and calories than beef chili, but it is still high in protein, iron, zinc, and B vitamins. One cup of turkey chili provides about 24 grams of protein, which is almost half of the daily recommended intake for most adults.
You can make turkey chili in a large pot on the stove, in a slow cooker, or in an instant pot. You can also adjust the spiciness, thickness, and flavor of your chili by adding more or less water, broth, tomato sauce, or tomato paste. You can serve turkey chili with cornbread, rice, tortilla chips, cheese, sour cream, cilantro, or any toppings you like. You can also store leftover turkey chili in the fridge for up to 4 days or in the freezer for up to 3 months.
Yes, you can use chicken instead of turkey for chili, as they have similar nutritional profiles and cooking times. You can use ground chicken, chicken breast, or chicken thighs, depending on your preference. However, chicken may have a milder flavor than turkey, so you may want to add more spices or seasonings to your chili. You can also use other types of meat, such as beef, pork, or lamb, but they may have more fat and calories than turkey or chicken.
Meatballs are small balls of minced or ground meat, mixed with breadcrumbs, eggs, cheese, herbs, and spices. They are a popular dish in many cuisines, such as Italian, Swedish, Greek, Turkish, and Asian. Meatballs are high in protein, as well as iron, zinc, and calcium. One serving of four meatballs (about 3 ounces) provides about 21 grams of protein, which is more than a quarter of the daily recommended intake for most adults.
You can make meatballs from different types of meat, such as beef, pork, chicken, turkey, or lamb. You can also add different ingredients, such as mushrooms, spinach, cheese, or nuts, to your meatball mixture for extra flavor and texture. You can cook meatballs by baking, frying, or simmering them in a sauce. You can serve meatballs with pasta, rice, mashed potatoes, salad, bread, or any side dish you like. You can also store leftover meatballs in the fridge for up to 4 days or in the freezer for up to 3 months.
There are a few tips and tricks to make meatballs tender and juicy, such as:
Chicken noodle soup is a classic comfort food that is easy to make and good for you. It is made from chicken, noodles, broth, vegetables, and herbs. Chicken noodle soup is high in protein, as well as vitamin A, vitamin C, potassium, and magnesium. One cup of chicken noodle soup provides about 12 grams of protein, which is about 20% of the daily recommended intake for most adults.
You can make chicken noodle soup from scratch, using fresh or leftover chicken, homemade or store-bought broth, and any vegetables you have on hand, such as carrots, celery, onion, garlic, or peas. You can also use dried or fresh herbs, such as parsley, thyme, rosemary, or bay leaf, to add flavor and aroma to your soup. You can cook chicken noodle soup in a large pot on the stove, in a slow cooker, or in an instant pot. You can serve chicken noodle soup with bread, crackers, cheese, or any toppings you like. You can also store leftover chicken noodle soup in the fridge for up to 4 days or in the freezer for up to 3 months.
There are many kinds of noodles that you can use for chicken noodle soup, depending on your preference and availability. Some of the most common ones are:
Quiche is a savory pie that is filled with eggs, cream, cheese, and various ingredients, such as bacon, ham, spinach, mushrooms, or broccoli. It is a French dish that is popular for breakfast, brunch, lunch, or dinner. Quiche is high in protein, as well as calcium, phosphorus, and selenium. One slice of quiche (about 4 ounces) provides about 14 grams of protein, which is about 25% of the daily recommended intake for most adults.
You can make quiche from scratch, using a homemade or store-bought pie crust, or you can make a crustless quiche, which is lower in carbs and calories. You can also customize your quiche filling by adding different ingredients, such as chicken, salmon, asparagus, tomatoes, or feta cheese. You can bake quiche in a pie dish, a muffin tin, or a cast-iron skillet, depending on the size and shape you prefer. You can serve quiche hot, warm, or cold, with salad, bread, fruit, or any accompaniment you like. You can also store leftover quiche in the fridge for up to 4 days or in the freezer for up to 3 months.
If you want to make quiche without cream, you can use other dairy products, such as milk, yogurt, sour cream, or cottage cheese, to substitute for the cream. You can also use non-dairy alternatives, such as almond milk, soy milk, coconut milk, or tofu, to make a vegan quiche. The ratio of eggs to liquid may vary depending on the type and consistency of the substitute you use, so you may need to adjust the amount accordingly. You can also add some cornstarch, flour, or cheese to help thicken and bind your quiche filling.
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