3 easy and original protein-rich recipes without chicken

Our body always needs nutrients that promote its development and strengthen it. For it, it is necessary Take a balanced diet where all food groups have a place .

One of the vital elements are the proteins, They help to take advantage of Energy , reduce glucose peaks and increase muscle mass.

One of the most used proteins is chicken, but we know that not everyone enjoys it. Also, after consuming it two or three times a week, you may end up a little tired of the taste.

Although you can try it in different ways to alter its flavor, we have prepared some easy and original protein-rich recipes without chicken.

1. Chickpeas in natural yogurt sauce

The first of the recipes are based on two ingredients high in protein.

The chickpeas They are one of the favorite foods to replace meats in vegetarian diets . This time we combine it with natural yogurt that gives creaminess and an incredible texture.

Ingredients

• 1 cup cooked chickpeas (220 g)
• 1 red pepper in strips
• 1 teaspoon cumin seeds (5 g)
• 2 tablespoons chopped cilantro (30 g)
• 1 tablespoon of olive oil (16 g)
• Salt and pepper to taste)
• 1 medium chopped garlic

Ingredients for the sauce

• ½ cup of plain yogurt. (100 g)
• 1 tablespoon chopped cilantro (15 g)
• 1 tablespoon of soy sauce (15 ml)
• Salt and pepper to taste)

Preparation

• Heat the olive oil in a pan.
• Add salt and cumin seeds and sauté.
• Add the pepper one minute after adding the cumin.
• Then add the chickpeas and stir until everything is well connected and turn off.
• For the sauce, take a small bowl and combine the four ingredients.
• Serve chickpeas and decorate with yogurt sauce.

You can accompany this recipe with toast or nachos. Just watch not to exceed, you could add too many calories. Another option to accompany this recipe is a good portion of vegetables.

2. Fresh tuna salad with vegetables

The second of the recipes is ideal to enjoy a good piece of tuna cool. Usually, we consume canned tuna but this time we propose a more natural option.

Besides being an economical fish, It has a distinctive flavor that will give a new touch to your vegetables lifelong .

Ingredients

• 1 medallion of fresh tuna
• 5 broccoli trees
• 5 cauliflower saplings
• ¼ eggplant medium
• 1 carrot in strips
• 1 zucchini in strips
• ¼ purple onion
• 1 crushed small garlic
• 3 tablespoons of olive oil (48 g)
• 1 tablespoon of soy sauce (15 ml)
• Salt and pepper to taste)

Preparation

• In a pan, cook the tuna medallion in a teaspoon of olive oil and reserve.
• In another pan, heat the two teaspoons of remaining oil and sauté the vegetables until they are cooked.
• Chop the tuna medallion into small pieces and add to the pan with vegetables.
• Season with salt, pepper and soy sauce.
• Let the vegetables finish cooking and serve.

This sauteed is perfect for breakfast or for a light snack. We recommend you be careful when adding salt because tuna has the characteristic of increasing its flavor.

3. Potato balls with shrimp powder

Another of the easy and original protein-rich recipes without chicken that we have prepared and that you will surely love your children It’s these potato balls.

The shrimp powder can be purchased at any large supermarket or use some shrimp or dried prawns that you have at home and grind them to make powder.

Ingredients

• 2 tablespoons dry shrimp powder (30 g)
• 4 medium potatoes, previously cooked with salt
• ¼ medium onion in cubes
• Spray oil
• 1 sprig of finely chopped cilantro
• Salt and pepper to taste)

Preparation

• Crush the p Apas cooked until mashed.
• Add the onion, cilantro, salt and pepper and mix all the ingredients well.
• With a spoon, take small portions of potato and make balls of about 5 centimeters in diameter.
• In a pan, sprinkle a little oil and, when hot, add the balls.
• Let them cook on all sides until they are golden brown.

You can serve these potato balls with a green salad. As They are quick to prepare , they work perfectly for busy days and for summers when you want something refreshing.

They can be eaten cold or hot, so they are also ideal for eating at work if you are thinking of healthy take-away options.

You can accompany these balls with dressings , but remember to opt for those who have natural yogurt as a base and avoid commercial ones.

Did you like these easy and original protein-rich recipes without chicken ? Which other have you prepared?

As you can see, eat healthy and add healthy protein does not condemn you to live at the cost of chicken all the time.