High Protein Recipes

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... diets, quick bites, and intricate recipes, don’t forget about the wonders... for pre-soaking. Split peas are high in protein and fibre, and when cooked...

... – Naturally high in fibre and a good source of plant protein and... kJ / 518 kcal, Fat 38g, Protein 22g, Fibre ~11g. CONVENIENT BULK... with our authentic ingredients, inspiring recipes, and bold flavours to discover...

I love making protein balls (there are lots of good recipes out there)! Another thing I have been eating recently is Biena edamame snacks. They have clean ingredients and are high in protein, perfect for that salty snack craving. Meat sticks, whole milk Greek yogurt, muffins, chocolate milk lol

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... eating lots of fruit and high protein yogurt and soya milk. Lots... will search out some more recipes on line for low carbs...

... – Naturally high in fibre and a good source of plant protein and... kJ / 518 kcal, Fat 38g, Protein 22g, Fibre ~11g. CONVENIENT BULK... with our authentic ingredients, inspiring recipes, and bold flavours to discover...

... nutrient-rich, containing fiber, protein, and minerals. Their high fiber content aids digestion..., my go to site for recipes.  This is an easy sesame-orange-cashew... but you can add the protein of your choice.    Soba Noodles ...

...this morning, with a high of 81. Morning clouds and... today, mild temps in high 70s, so a nice day....students, great food and high energy.   The big news of ... no gallbladder.  My C-Reactive protein was only mildly elevated but ... reading it looked very high.   I imagine he will refer ... 62F with a predicted high of 77F.  Currently the humidity ....   I'll check out the recipes, especially since asparagus is on ...

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... fibre a day, and fibre + protein are the key to reducing... get my 80 grams of protein a day...but the fibre... vegetables. Many of which are high in fiber. I found a... list of all the high fiber vegetables. Top High-Fiber Vegetables (.../Lentils: ~16 grams (Legume, but high fiber) Green Peas: ~9 grams .... I suggest looking up different recipes that incorporate many of these ...

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... bread: https://www.kingarthurbaking.com/recipes/salt-bread-shio-pan-recipe?_gl=1 This recipe... is that bread flour is high in protein and cake flour is low ...in protein, so by mixing them, you’... get something more medium in protein, which is what all-purpose flour ...

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Simple high-protein meal prep. Chicken + salmon, black rice, steamed veg. ✨Please note these macros are relevant for my body weight, goals, movement, workout and other two meals of the day. Estimated macros (per box). 🐔 Chicken version (top left / bottom right) Calories: 420–480 kcal Protein: 45–55g Carbs: 30–40g Fat: 8–12g 🐟 Salmon version (bottom left / top right) Calories: 500–600 kcal Protein: 30–40g Carbs: 30–40g Fat: 20–28g Recipes: 1. Chicken Chicken breast, Salt, pepper, Garlic powder, Light oil spray Bake at 200°C ~20mins 2. Salmon Salmon fillet, Salt, pepper, paprika / chili flakes Pan sear skin-side down first ~5 mins per side 3. Black rice Black rice, water, salt Cook in rice cooker 4. Steamed veggies Broccoli + carrots Steam for 5-6 minutes submitted by /u/girl-who-dreams-big to r/Fitness_India [link] [comments]

One of those foods from my childhood that is so nostalgic haha this time around, there’s no guilt eating it knowing it’s health, high in protein and whole food focused. I’ll drop the recipe below 👇 Makes 6 hefty servings Macros per serving: Cal 530 Prot 46g Carb 42g Fat 10g Ingredients: Beef Base -900g (2 lb) lean ground beef (90/10) -1 medium yellow onion, finely diced -4 garlic cloves, minced -2 tbsp olive oil -1 tbsp Worcestershire sauce -1 tsp smoked paprika -1 tsp garlic powder -1 tsp onion powder -1 tsp dried Italian seasoning -1 tsp salt -½ tsp black pepper Sauce -1 can (400g) crushed tomatoes -2 tbsp tomato paste -2 cups beef bone broth -1 cup whole milk or unsweetened coconut milk -1 tbsp arrowroot powder -1 tsp Dijon mustard -1 tsp smoked paprika -½ tsp salt Pasta -300g (10.5 oz) whole wheat elbow pasta or chickpea pasta (for extra protein) Cheese Finish -1½ cups raw sharp cheddar, freshly shredded -½ cup plain Greek yogurt To Finish -2 tbsp fresh parsley, chopped -Salt and pepper to taste Instructions Step 1: Brown the beef - Heat 2 tbsp olive oil in electric skillet over medium-high heat - Add 900g lean ground beef and break apart with a spatula - Cook 5–6 minutes until fully browned with no pink remaining - Drain excess fat thoroughly, this keeps the dish clean and not greasy - Add 1 finely diced onion and 4 minced garlic cloves - Cook 3–4 minutes until onion is soft and translucent - Add 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp Italian seasoning, 1 tsp salt, ½ tsp black pepper, and 1 tbsp Worcestershire sauce - Stir well and cook 2 minutes until fragrant Step 2: Build the sauce - Whisk 1 tbsp arrowroot powder into 2 cups beef bone broth until fully dissolved, no lumps - Transfer browned beef mixture into the crockpot - Add 1 can crushed tomatoes, 2 tbsp tomato paste, arrowroot broth mixture, 1 cup whole milk or coconut milk, 1 tsp Dijon mustard, 1 tsp smoked paprika, and ½ tsp salt - Stir everything together until fully combined - Place lid on and cook on LOW for 4–5 hours or HIGH for 2–3 hours Step 3: Cook the pasta - With 30 minutes left on the crockpot, bring a large pot of salted water to a boil - Cook 300g pasta 2 minutes less than package instructions, it should be slightly undercooked as it will finish in the sauce - Drain and set aside — do not rinse Step 4: Add pasta to crockpot - Remove lid and stir the beef sauce, it should be thick, rich, and deeply flavoured - Add the drained pasta directly into the crockpot - Stir well to coat every piece of pasta in the sauce - Replace lid and cook on HIGH for 20–25 minutes until pasta is fully cooked and has absorbed the sauce - Stir once halfway through Step 5: Add the cheese finish - Turn crockpot to WARM - Remove lid and stir in ½ cup plain Greek yogurt until fully incorporated, this adds creaminess and protein without processed cheese - Add 1½ cups freshly shredded raw sharp cheddar in three batches, stirring between each addition until fully melted and silky - Taste and adjust salt and pepper - The sauce should be thick, creamy, and coat the pasta heavily Step 6: Portion & store - Divide evenly across 6 meal prep containers - Garnish each with fresh chopped parsley (optional) - Let cool completely before sealing and refrigerating - When reheating add a splash of beef bone broth or milk to loosen the sauce as pasta absorbs liquid overnight Save for later and share with a friend! Hope you enjoy 🙏 submitted by /u/cactuschip to r/MealPrepSunday [link] [comments]

🥑 Eating keto doesn’t have to be boring. Get 1001+ guilt-free, fat-burning, delicious keto recipes in my FREE digital cookbook! 🔗 Tap the link in bio & download your copy now! 📚 ✨ Or Comment "FEAST" and I'll send you the link to your DMs 📥 Ingredients: 1 cup cottage cheese 1 egg Parmesan cheese Italian seasoning Mozzarella cheese Salami Pizza or seasoned tomato sauce Instructions: -Preheat oven to 400°F (200°C). -Mix cottage cheese and egg. Spread on a lined baking sheet. -Sprinkle with Italian seasoning and Parmesan. -Bake 20-30 min until set. -Top with mozzarella and salami (add sauce if using). -Bake 8–10 min more until cheese melts. Cool slightly, then serve.✨ Tips: let cool before slicing it & use some good pizza or taco seasoning🥰 submitted by /u/uk_kali to r/LowcarbRecipes [link] [comments]

I like having chia seeds in my diet because of the high fiber content, they're cost effective to buy in bulk, and they don't really taste like anything. But the texture it creates when soaked in liquids makes me want to gag. I have been adding 3 Tbsp to my protein shakes daily. However, when blended, it makes my protein shake the consistency of mucus. Before I started adding it to my protein, I was making chia seed pudding, which also has an end result texture of mucus. I've been choking these down for the nutrition factor; I can't do it anymore. Is there a different way of preparing chia seeds to get them in my diet? submitted by /u/CcaidenN to r/EatCheapAndHealthy [link] [comments]

Because Joan Crawford's exact birth year is disputed, the year she turned 51 depends on which date is used. Most sources, including Wikipedia and biography sites, place her birth between 1904 and 1908. Based on the most commonly cited years, Joan Crawford would have been 51 in the following years: 1955: Based on a 1904 birth year (often cited as the most likely year by biographers and census records). 1956: Based on a 1905 birth year. 1957: Based on a 1906 birth year (frequently used in official materials and on her headstone). 1959: Based on a 1908 birth year (the date Crawford herself often claimed). Official Record: Crawford often claimed 1908 to appear younger to studios, but researchers generally believe she was born earlier, most likely in 1904 or 1906. submitted by /u/ciaolavinia to r/OldCelebrityRecipes [link] [comments]

I posted something like this a year ago, and while most recipes are still the same, I wanted to update my last post! These are simple recipes that take less than 15-25 minutes to make and have 20-30g of protein per serving. Some tips to cook these recipes faster: - I cook wholewheat grains (rice, quinoa, buckwheat) in bulk and freeze them in saran wrap so i just pop those in the microwave for two minutes when i need them - I use canned legumes for most recipes From left to right, up to down: High protein personal pizza (I make the dough with 75g of soy togurt and 75g of wholewheat flour) Omelette and veggie burrito with broccoli Pasta with TVP and veggies (sauce is soy yogurt with nutritional yeast and sesame seeds) Lentil curry with rice Quinoa tofu poké bowl Vegan chilli with rice Gochujang tofu and rice bowl White bean and veggies soup Hummus with veggies and air fried sweet potato chips submitted by /u/capresultat to r/vegetarianrecipes [link] [comments]

If you enjoy plant-based recipes like this, I share over 1,000 structured vegan recipes (with meal plans, nutrition focus, and seasonal collections) on my app Eline’s Table, available on iOS & Android : https://elinestable.com/app It’s basically my entire cooking universe in one place ! I get asked almost every day: “Do you actually eat what you cook for your recipes?” Yes, of course 😅 But depending on filming and content planning, it’s not always the most balanced week. So this time, I put my own needs first and made a genuinely nourishing salad. And I’m not even a salad person to begin with… but I was seriously craving this. This bowl is anti-inflammatory, 34g per serving, luteal-phase friendly, and built around the idea of “eat your skincare.” It’s packed with antioxidants, zinc, omega-3s, fiber, and complete plant proteins to support collagen production, skin barrier health, and stable blood sugar. ⸻ Ingredients (2 servings) Salad - 260g cooked chickpeas - 1 tsp turmeric - 1 tbsp olive oil - 100g dry quinoa - ½ bunch kale - 1 tbsp flax oil - 2 pink grapefruits - ½ pomegranate - 30g pumpkin seeds - 2 tbsp hemp seeds - Flaky salt & pepper Creamy Pesto Dressing - 300g silken tofu - 2 sprigs basil - Juice of ½ lemon - 1 tbsp olive oil - 65 ml water - Salt ⸻ 👩🏻‍🍳 Instructions Preheat oven to 200°C / 400°F. Toss chickpeas with turmeric, olive oil, salt and pepper. Roast 15 minutes. Cook quinoa in water for 12 minutes. Drain. Peel grapefruits and cut out segments (remove white membrane). Blend silken tofu, basil, lemon juice, olive oil, water and salt until smooth. Remove tough stems from kale and massage with flax oil in a large bowl. Add quinoa, grapefruit, roasted chickpeas, pomegranate, pumpkin seeds, hemp and flaky salt. Serve with the creamy pesto dressing. ⸻ ✨ Protein (chickpeas, quinoa, tofu, hemp) → collagen support & satiety ✨ Vitamin C + polyphenols (kale, grapefruit, pomegranate) → antioxidant & anti-aging support ✨ Zinc (pumpkin seeds, legumes) → skin clarity & repair ✨ Omega-3s (flax oil, hemp) → anti-inflammatory & skin barrier support submitted by /u/ElineBonnin to r/veganrecipes [link] [comments]

Ideally I’m looking for something high protein and low calorie to meal prep 5 days worth for my lunches for the week. New to meal prepping so would love any recipes or ideas! submitted by /u/aidang95 to r/MealPrepSunday [link] [comments]

FWIW I have a vitamix fir blending bases and am an experienced ice cream maker in the traditional type of machine. submitted by /u/Moira_Rose to r/ninjacreami [link] [comments]

My last post got way more attention than I expected, and a bunch of people DM’d me for ideas. So here are a few more combinations I’ve been leaning on lately. They're pretty simple, filling, and about $2.50 or less per serving based on Walmart/Costco pricing. I'm not good with recipes and usually cook by taste/as I go, but I can prob write something down next time. PSA - I also buy ingredients and bulk and just calculate based on serving size. If you buy individual eggs, this is probably not gonna help you lol High-Protein Breakfast Burrito (~35g protein, ~$1.90) Eggs Low-fat Greek yogurt Spinach Salsa Tortilla Chicken Thigh Rice Bowl (~40–45g protein, ~$2.30) Boneless chicken thigh White rice Frozen corn + peas Garlic + soy sauce Optional chili oil For flavori and protein on a budget, thighs are much better than breast imo. I usually go skin-on, then just make sure the skin gets a crispy sear. Cottage Cheese Pasta Bowl (~30–35g protein, ~$1.60) Cottage cheese Pasta Garlic powder Black pepper Optional Parmesan Cottage cheese is super protein-dense for the price and works surprisingly well with pasta. This ends up tasting richer than you’d expect for how cheap it is. Black Bean Wrap (~30–32g protein, ~$1.50) Black beans Tortilla Lettuce Taco seasoning Hot sauce Beans are one of the cheapest protein sources around. This one feels like a budget burrito and is easy to scale up or down depending on calories. If you have any left over breast or thighs, you can shred it up and throw it in here also. High-Protein Dessert (~28–35g protein, ~$1.70) Low-fat Greek yogurt (Costco brand) Frozen berries (Costco brand again) Whey protein (I can cheap out here but end up going for ON) drizzle of honey Hope this helps y'all! submitted by /u/Few_Safety_6122 to r/Frugal [link] [comments]

​So I posted in this sub before for not able to consume this amul high protein milk, so I thought of experimenting with it today and decided to make pasta. While making the white sauce, it got curdled but chatgpt gave a good suggestion of blending it in smooth fine paste and it turned out to be so much better. High Protein White Sauce Pasta 🍝 (Using Amul High Protein Milk) Ingredients: 50g dried pasta 2 Amul cheese slices 250ml Amul High Protein Milk (35g protein, 225 kcal) 30g corn 10g capsicum 20g onion 5ml oil Recipe: Add high protein milk to a kadhai and heat it (don’t boil). Add 2 cheese slices and let them melt. Once it curdles, transfer it to a blender and blend till smooth and thick. Pour the sauce back into the kadhai, and add oregano, chilli flakes, and salt to taste. Sauté veggies in oil and boil the pasta for about 15 minutes. Add the sautéed veggies and boiled pasta to the white sauce and mix well. Macros (approx): Calories: ~688 kcal Protein: ~52g Carbs: ~59g Fat: ~27g Taste-wise: It turned out very creamy. Not sure how many people would like it, but I honestly found it better than using this milk for coffee or tea. I’d rate it 7/10. submitted by /u/Agreeable-Room-6106 to r/Fitness_India [link] [comments]

I have been working out for quite some time but I think my diet is standing in the way of my dream physique. I have never really cooked besides pasta. So what are some good healthy(ideally high Protien) meals that a beginner cook like me can make? I have breakfast covered but I need some stuff for dinner and lunch. Thank you! submitted by /u/Americanidiot29 to r/15minutefood [link] [comments]

I ran out of meals from my previous meal prep so it was finally time to do the grand cook. I decided to use Jack Ovens recipes again while adjusting the recipe to my needs and nutritional and portion goals. From these that i tried they're overall really tasty, especially the meatballs (didn't think it would be all that but I was very wrong haha). One thing to note, if you are doing high quantities, the meatballs can be quite time consuming if you care for macros and portion sizes. Turkey Meatball : https://chefjackovens.com/high-protein-chicken-meatballs-meal-prep/ Marry me chicken pasta: https://chefjackovens.com/high-protein-marry-me-chicken/ Chipotle beef bowl: https://chefjackovens.com/chipotle-beef-potato-bowls/ submitted by /u/anastasia09109 to r/MealPrepSunday [link] [comments]

You know how some couples bond by working out together? Or meal prepping? Or doing morning walks? My husband and I bond by playing daily games of “what new food item will betray his digestive system today.” This week’s installment began when my husband (40M) decided he wanted to “clean up his gut.” Now, this is the same man who once deep-fried a Pop-Tart because he wanted to “experiment.” The same man who thought taking a fiber supplement and eating 20 chicken wings was "balance." So when he suddenly started Googling things like “gut health” and “low FODMAP recipes,” I got nervous. Real nervous. For three days straight, he only ate boiled veggies, brown rice, and something that vaguely resembled tofu but had the texture of a wet band-aid. Then he added a chia smoothie. Because why not throw a gallon of jelly seeds into a system already on strike? Fast forward to night three: We’re in bed. I’m half asleep. He turns to me and says, “Babe my insides feel like they’re gentrifying.” I ask what that even means. He responds by letting out a fart so long and complex it could have been an orchestral overture. I’m talking crescendo, movement changes, and a final brass section that set off the carbon monoxide detector. I left the room. The dog left the room. Even Alexa asked if we wanted to call emergency services. The next day, he started clutching his side like he was in a Shakespeare play and announced that he might have a twisted colon. Not a real diagnosis. Just vibes. So he goes to the gastroenterologist, and after several tests, scans, and what I assume was a high-stakes round of “Name That Smell,” they confirm: IBS. With Lactose Intolerance. And “mild food sensitivity to everything he loves.” Great. He comes home looking like he lost a custody battle with his own colon. But instead of being careful, he takes the new list of “safe foods” and decides that “moderation” is just a polite suggestion. He eats an entire tub of hummus, half a watermelon, and what I’m pretty sure was three servings of Brussels sprouts. All in one sitting. Like a goat. That night, he transformed into a sentient whoopee cushion. I had to Google “how to safely open windows during a storm” just to survive. At one point I honestly thought the walls were breathing. And then came The Great Yogurt Incident. I told him, kindly, to avoid dairy. He nodded. Smiled. Said “I got this.” Then I found him in the kitchen at 2am, double-fisting Greek yogurt and shredded cheddar cheese like some kind of protein goblin. He looked me in the eyes and said, “The probiotics cancel the dairy.” That’s not how science works. That’s not how anything works. Long story short: he’s now grounded from unsupervised grocery shopping, I’ve removed all dairy from the house, and he’s only allowed to have tofu if I’m watching. Also, the dog still won’t sleep in our room. He has PTSD from last Thursday’s cheddar hurricane. Marriage is beautiful. But sometimes it smells like death and poor decisions. submitted by /u/tulynx to r/stories [link] [comments]

Hi I'm wanting to get back into meal prep and needing the easiest and cheapest high protein recipes. I need around 180-210 grams of protein per day with around 4-5ish meals a day. I work 3rd shift so need dishes that I can make in huge batches for the week. Don't mind to freeze some. Any help would be appreciated. Thank you. submitted by /u/codeman25000 to r/mealprep [link] [comments]

submitted by /u/KH5-92 to r/Baking [link] [comments]

Putting “healthy food” aside, what are your go-to recipes when you want to eat a high protein meal that tastes great? (Also not being junk food) submitted by /u/IcyCattle6374 to r/Cooking [link] [comments]

If you have never been recommended eggs for breakfast, good for you. I have had it recommended to me by doctors, friends I was venting to, and every fucking blog and Reddit post about breakfast in the world. Here is how I see directions for making eggs: Light in fire in your house. You can’t forget about it and walk away. Also, if you didn’t clean under the burner properly last time, now there is a half a noodle under there burning. It will either smell weird and concern you, or set off the whole-ass fire alarm. Crack open the salmonella rocks in your house. You cannot touch anything after you crack them open, because they are probably poisonous. You also have to crack them specifically to not get egg shells into your food. Whisk the eggs. No, not with a whisk, you idiot! With a fork! Everyone knows you don’t actually use whisks for eggs! Oh God, did you add milk? You’re not supposed to add milk! Despite that being how your mom always does it and your mom being awesome/ making yummy eggs! Put the egg bowl, the whisk you used, and the eggshells...somewhere? You can't just leave them on the counter, you need to clean as you go (the classic, helpful advice to not get overwhelmed!) How do you open the trash can to get the raw egg shells in there without getting raw egg all over? Do you need to Lysol your whole kitchen after this? Eggs on the pan, stir gently. Not too gently, because then it'll cook on the edges only and you'll get oddly dry, flaky eggs. Not too often though. You need to *get a feel for it.* Someday you'll just *get a feel for it.* Why don't you do this often enough to *have a feel for it*? Know when they're done. Alton Brown says to take them off early, because they keep cooking on the plate. Salmonella says to cook them thoroughly. Internally panic long enough that you make them rubbery and burnt anyway. Eat. They do not taste as good as other people's eggs. You get the ick. Don't waste your food! Keep going! Oh god, you forced yourself. Now you hate the taste of eggs and won't eat them for another 4 months. Clean the pan. It's non-stick, which, btw, is evil and killing birds and small children. Can you put in the dishwasher? No, you have to hand-wash. Hey, your sink isn't clean! You need to deal with **all** these dishes! Maybe if you were a better person, you would've done that already! Oop, is that the dish you whisked the eggs in? Did that touch some other dishes? Yep, salmonella is on everything. Oh, and if you hand-wash, you need to find a spot to dry your dishes. Your kitchen counter needs to have a clear enough space to drip-dry. Why don't you have that? You idiot. Just...ugh. I'm sure for some of you, it sounds like I'm really over-complicating things. If I think about it, there's lots of complex processes that I'm good at that would completely overwhelm other people. I can make a cappuccino. I can navigate a toddler tantrum without bribing. I can swim and tread water well enough to read a book or take sips of a drink in the deep end. I can get onto Lower Lower Wacker without a GPS. I can order a meal in a cafe in Paris. I can teach surly teens how to write 5-paragraph-essays. I just can't make eggs. Low-effort, my ass. Tomorrow I will return to my ultimate low-effort, high-protein breakfast: two apples and three string cheeses. Bite me. EDIT: Y’ALL PLEASE STOP COMMENTING EGG RECIPES. I do not want or need your suggestions on cooking eggs at this time! To address half the comments: I do not like hard boiled eggs or fried eggs. Also not a huge yogurt person. I enjoy scrambled eggs and omelettes a lot and I want to be able to make them like other people do :( To address the other half of the comments: Yes, I do have diagnosed anxiety. I do not have diagnosed OCD. I do not actually worry that much about raw eggs, but the thought is always in the back of my mind and it’s enough to make cooking eggs an uncomfortable experience for me. Not a panic-inducing experience. Just vaguely uncomfy. ANOTHER EDIT: Again, I am very good at many other things. I am sure if you’re good at cooking, this thought process seems wild to you. Here’s the realization I had while wading through these comments about me being afraid of eggs and needing therapy: it’s less about the raw eggs and more about my brain jumping between my actual needs and then everything I’ve ever heard about eggs, cooking, or cleaning and then struggling with what to prioritize. I know it’s an easy task. That’s another thing jumping around in my brain. Thank you to anyone being kind. submitted by /u/Rufus__TBarleysheath to r/adhdwomen [link] [comments]

submitted by /u/ken5005 to r/MealPrepSunday [link] [comments]

Most people know very little about Libya, and even less about Libyan culture. It's a country that for millenia has been a cross roads of civilisations and an important trading hub even stretching back to the time of the Romans. With so many cultures overlapping, the cuisine has come together as part arab, part african, part berber and part european. It's an interesting blend that leads to dishes such as Mbakbaka, a meat stew to which pasta is added. The result is one of the most amazing and unique pasta dishes I've ever had, and one that is perfectly suited to cold winter evenings. It resembles a traditional Ragu with chunky pieces of meat, however the flavors are far from anything cooked in Italy. If you'd like to support me, or prefer video recipes, here's the link to the full video recipe. I've also left links in the comments to all my previous r/cooking posts. What is Mbakbaka This strangely named food is the pride and joy of Libyan people, and is regarded as a quintessential Libyan food. It gets it's name from the noise it makes (bak-bak-bak-bak-bak) as the thickened stew boils when pasta is added. It's put together by stewing meat (usually lamb, but beef or chicken can be used) with a blend of Libyan spices called Bzaar (like Bazaar without pronouncing the first "a"), which has a warming and earthy flavor composition. Once the meat is cooked through, pasta is added to the stew, where it absorbs the liquid and gets infused with the flavors of the dish. The end product is a pasta dish that's packed full of flavor, contains perfectly cooked chunks of meat, and a delicious thickened broth. The Bzaar spice mix is what makes this dish so unique and delicious, and it's something you can only get premixed in Libya. Just like you have fish mongers, butchers and green grocers, many regions around the world including the Middle East also have spice shops. These spice shops will sell literally hundreds of unique spices and herbal remedies (used for traditional medicine) which they source from every corner of the world. It's also at these spice shops, where they grind and mill whole spices into unique blends that are used in locally cooked dishes. Bzaar itself is a blend of 10+ spices that is uniquely Libyan, but luckily a Libyan friend of mine has a recipe for a homemade Bzaar spice mix, that you can make with store bought spices. Each country can have dozens of unique spice mixes, but because there is no steadfast rules or written recipes on these mixes, every state, city or shop can have differences that make no two blends taste the same. Bzaar is definitely like that, the recipe I have is closer to an Amazigh (Berber) recipe, but I learnt that in western Libya they also add ground cinnamon for some extra warmth. To make the Bzaar I first assemble a Middle Eastern 7 spice which combines Pepper, Cumin, Ginger, Cloves, Coriander, Cardamom and Nutmeg. This 7 spice is a versatile spice mix that can be used to season any proteins or vegetables with a Middle Eastern flavor profile. Then I add Turmeric and Caraway to the 7 spice to put together the Bzaar, apart from that there is still paprika and cayenne pepper that goes into the stew. I opted to use lamb leg cubes for this dish which included pieces of the bone. You can forego the bones and use a softer cut of meat here, however the longer you braise this the more the flavor will develop and so opting to use a slower cooking cut is a great idea. To present it nicely, opt for larger chunks of meat, or get hold of some lamb shanks. You can also make this with beef or chicken, and from what I've read from some Libyan commentors, the chicken one is a great quick alternative and I think the flavors would work really well with it. In terms of pasta, you want to use small elbows or small tube shaped pasta, failing that you can use Penne or a form of Mezzi Rigatoni. Cultural context Like I mentioned above, Libya has long been a crossroads of civilisations. The exact origins of Mbakbaka are not known however the Bzaar spice mix is thought to have an Amazigh origin. In fact many of the Amazigh foods use Bzaar or similar spice mixes to flavor the dishes. Another important spice mix in Libya is called Hararat and this is a blend of "hot" spices, it combines Cinnamon, Cumin, Coriander, Chilli and All spice. Many Libyan dishes are flavored with both Bzaar and Harart such as Mbatan, a potato wedge that is stuffed with a spiced meat mixture (I'll have a recipe for this coming soon). In 1911 Libya was invaded by Italy in a war that resulted in the creation of Italian Libya which lasted until 1943 when it was invaded by British and French forces. During this period over 100,000 Italians emigrated to Libya where they made up over 12% of the population. In the 1970s when the Libyan Monarchy was overthrown the remaining Libyan Italians were expelled from the country and only a few hundred remained into the 2000s. Given the significant size of their population and how long they stayed, it is no suprise that some elements of Italian cuisine were Libyan-ised. One of the interesting cultural overlaps is that some Berber tribes were allied with the Italian invasion against the Ottomans, it is thought that Mbakbaka may have come about when Italian and Berber soldiers shared a meal. Flavor profile The flavors of this dish definitely fall into the Warm and Earthy category with a pleasing profile that even the fussiest of eaters would enjoy. I would say that this pasta tastes similar to a Jamaican Lamb patty and that's probably due to the large amount of Turmeric in it. While Turmeric can become an overwhelming flavor, it is well balanced with the Caraway and other spices. It's hard to distinguish all the individual spices once they are mixed together, but the flavor of the Bzaar mix can only be described as earthy and warming. The Hot Paprika, adds just the slightest amount of back of the throat heat, and a deep complex Umami Flavor. The other flavors in this dish come from the meat, if you opt for Lamb, you will get the slight gaminess of it in the pasta which I think works really well. If you opt for Beef or Chicken, I suspect that their flavor won't really be obvious. Ingredients 7 Spice Mix: (makes 1 Tsp) * 1/4 Tsp Black Pepper * 1/4 Tsp Ground Cumin * 1/8 Tsp Ground Ginger * 1/8 Tsp Ground Cloves * 1/8 Tsp Ground Coriander * 1/16 Tsp Ground Cardamom * 1/16 Tsp Ground Nutmeg Bzaar Spice Mix: (makes 3 Tsp) * 1 1/4 Tsp Turmeric * 3/4 Tsp Caraway Seeds * 1/2 Tsp Coriander * 1/2 Tsp 7 Spice Mbakbaka: (4-5 servings) * 1 Kg (2lbs) Lamb Cubes or Beef * 500g (1lb) Pasta elbows or small tubes * 2 Medium Onions * 2-3 Cloves of Garlic * 2-3 Green Chillies * 1/4 Cup Vegetable Oil * 4 Tbsp Tomato Paste * 2.5 Tsp Salt * 2 Tsp Bzaar mix, you can also add the third if you want * 1.5 Tsp Hot Paprika or 1 Tsp Paprika and 1/2 Tsp Cayenne Pepper * 500ml (17fl oz) Lamb or Beef stock Directions To make the Bzaar: Mix the 7 spice ingredients together into a fine and well mixed powder (you will have twice as much as needed) Crush your caraway in a mortar and pestle Add the ingredients for the Bzaar, as well as the freshly ground caraway and 1/2 Tsp of the 7 spice To make the Mbakbaka: Dice your onion into a medium dice, mince your garlic, and slice your meat into large chunks Add the vegetable oil to a pot on high heat and once heated add half of your meat pieces to the oil Allow them to sear for 3-4 minutes until they have developed a brown crust, then turn over and sear the other side for 3-4 more minutes Once seared all over remove the meat and set aside, sear the remaining meat the same way When all the meat has been seared, turn the heat down to medium and add the onion. Saute for 2 minutes then add your minced garlic in Saute for 5-7 minutes until the onions have softened and any fond in the bottom of the pot has been deglazed Add the meat back to the pot as well as any drained liquid, or vegetables you'd like to incorporate Add the Tomato paste, Salt, Paprika and Bzaar to the pot and add enough stock or water to the pot to cover the meat. Bring to a boil then turn the heat down to medium and cook covered for about 45 minutes or until your meat is cooked through and tender When the meat is ready, add your pasta to the pot (you do not precook it, it goes into the pot straight fromt the packet). I'd recommend removing any bones before doing this Add enough (HOT) water or stock to the pot to just cover the pasta and bring the pot to a boil once more Allow the pot to boil until the pasta is cooked through and the sauce has reduced a little. You should stir it every minute or so to prevent the pasta from sticking to the bottomg of the pot Serve immediately and enjoy Notes and tips If you add cold water to the pot with your pasta, it will cause the pasta to stick to the bottom. Your water must be hot You should serve this at a saucey consistency, if it reduces too much just add more hot water and thin it out once more Test your meats doneness before adding the pasta. If it isn't fall off the bone soft then just wait a little longer To use up your remaining Bzaar or 7 spice, try rubbing it onto some chicken thighs or wings before cooking them in the oven submitted by /u/ObiEff to r/Cooking [link] [comments]

I do meal prep Sundays and am on a high protein/kinda low calorie diet. I usually cook a bunch of chicken to eat throughout the week in various forms, but still needed protein shakes/bars to hit my goals. A few weeks ago I decided to make a pot of chili. I did it while I'm prepping my marinade, marinating and what not. I had generally made chili in the slow cooker which I now think is kind of a waste of time when it can be done so quickly on the stove. Holy smokes. For such little effort, you can have loads of healthy, high protein, low calorie, entirely customizable food to eat all week! My last batch consisted of: 2 lbs 90% lean ground beef 1 can chickpeas 1 can pinto beans 1 can black beans 2 10oz cans rotel 3oz tomato paste 1 small can diced jalapenos 1 whole yellow onion 1 green bell pepper 1 red bell pepper 3 tbsp pre minced garlic (I know, I know) Edit: Forgot I squeezed half a lime into it and also poured like 1/4-1/2 the lager I was drinking in there. Otherwise, No liquid necessary although it's a thick, chunky chili which is how I like it! Spices: Cumin, chili powder, oregano, smoked paprika, cayenne, fresh cracked salt and pepper. The list seems long, but seriously, all you do is chop an onion and two bell peppers, then it's all opening cans. The little amount of work for so much tasty and healthy food kinda blows my mind. I fill five smallish tupperwares with chili to grab and go for a 10 AM breakfast at work. Have a smallish cup of chili during lunch with my main dish (chicken sandwich, lately). Last night for dinner I chopped up one of my pre-cooked chicken breasts and put it on a salad, with a side soup of.. chili! If you lift or exercise at all, protein is very important for rebuilding torn muscles and other functions. Customization: If you don't like ground beef or want a more lean meat, you can sub it for turkey or chicken (chicken has that protein boost as well). Here is a great turkey blackbean chili that's even more simple to do. I did this one two weeks ago. You can do 3 beans, one bean or no bean! I've made a three meat chili that just had ground beef, cubed chuck roast and ground pork. No beans about it. I personally prefer beans for their own health benefits you don't get from meat. Anyway, just wanted to share this for any meal preppers out there! Edit to add: this is a pretty meat heavy chili, which is how I like it. You can do this same recipe with 1lb, 1.5lb or 2lb ground beef depending on how much you like. Just change your amount of seasoning appropriately! :D Edit 2: Some people have pointed out this isn't "low carb" because of all the beans and they are right. It's hard for me to lump complex carbs and processed carbs together, so when I think carbs I usually think bread/processed grains/chips etc. What you can do about that is: don't add beans! Or just add chickpeas, or just pinto beans, or black beans! Just one can. It will still be fine without them, just even more meaty. A way to fluff it up and keep it low carb is to add more of another kind of meat (breakfast/italian sausage, chuck roast cubed into 1in cubes, chicken). Sorry for the misinformation on the carb department. Also, you can dice up some mushrooms! Personally, I still think this recipe is a little on the low to mid range carb wise since it's mostly meat, haha Edit 3: just adding more good ideas: if you get bored with it, you can make it into a quesadilla! Slap some on a tortilla and put some shredded cheese on there. Boom! Another edit: someone PMd me for instructions and since I typed it all out on my phone, figured I’d post it here: Dice the yellow onion and green and red pepper. Set aside. Put 2 tbsp olive oil into a large pot and heat on medium. As the diced onion and garlic. Cook for 3-5 minutes. Add beef and red and green pepper. Stir occasionally until meat is browned. This should only take ten minutes or so. While this is going on, start opening cans. And if you want and aren’t drinking already, open a beer. Add the rotel, jalapeños, beans, tomato paste.. just like everything that was in the cans I guess. Now seasonings: 1.5 tbsp cumin 1 tbsp chili powder 1-2 tsp oregano 1-2 tsp smoked paprika 1/2 tsp cayenne 12-15 cranks cracked salt and pepper Let me know if I forgot one something. Splash a little beer in there. Squeeze lime in there if you have some. Do you have any ingredients left? Let me know. They should probably be in the pot by now though! Stir occasionally so it doesn’t burn to the bottom of the pot. Let simmer for like, 1-2 hours on low-med heat after cooking on med for like ten-15 minutes. Serve immediately or let cool in the fridge overnight and eat it all week! It’s tastier the next day imo FINAL EDIT: I've gotten SO MANY awesome tips in this thread! It intentionally was just meant to be an FYI about how well chili lasts a week and is a good meal for a sunday prep, I never intended to even add a recipe and only added my last one on a whim. I can't wait to try all the tips you've given! Thanks, chili bros! submitted by /u/DothrakAndRoll to r/EatCheapAndHealthy [link] [comments]

I barely have any time for anything but I also like my food to taste delicious or else I'll eat something bad... So I've learned a couple recipes that are good to eat when cutting, that are super easy to make now. They also taste freaking amazing! I have 2 1) Chicken Breast over Jasmine rice with Tahini Dressing Drizzle Instructions: - I pound the chicken breasts with a meat mallet to get them thin and flat (So they're easy to cook) - Put a drizzle of olive oil and then pour a bbq chicken seasoning over them and massage the marinade into the meat - Cook the chicken breasts for 2 minutes(each side) on medium-high heat, on a cast iron grill (it'll taste better than the bbq!) - Cook rice in rice cooker (Super easy) -Make Tahini dressing (2 tablespoons tahini paste, warm water, lemon, garlic, salt, pepper) 2) Korean style Ground Beef on Rice with Fried Egg on top - I buy lean ground beef, and cook a big batch on my cast iron grill as well Instructions: -Cook Ground beef on cast iron grill - Once beef is cooked, add lite soy sauce, oyster sauce, brown sugar, sriracha, ginger powder, seaseme oil -cook for a minute or two -Cook Rice in rice cooker while cooking -Fry an egg and put it on top of the ground beef and rice (sunny side up is delicious and the yolk pours over everything ) ........................................................................................................................................................................................ Both of these meals are really easy to make and taste like restaurant food and are still pretty healthy for you. Let me know what your secret weapon dinners are when you're trying to be healthy and something that's easy to make once or twice a week and isn't too time consuming. submitted by /u/Josh-eh to r/fitmeals [link] [comments]