High Protein Dinner Ideas

Chicken Sandwich and Chips

55g Protein 57g Carbs 18g Fat 550 Kcal

Ingredients

120g Chicken Breast

1 Cheddar Cheese Slice

15g Red Onion Chutney

1 Wholegrain Brioche Bun

20g Light Mayonnaise

150g Potatoes

Instructions

Burger:

1. Preheat oven to 190 degrees.

2. Season chicken breast with choice of seasoning (chicken seasoning, paprika, salt and pepper).

3. Place whole chicken breast into tin foil and cook in the oven for 25-30 minutes.

Chips:

1. Preheat oven to 190 degrees.

2. Peel and chop potatoes into equal sizes.

3. Power boil potatoes until slightly soft.

4. Drain and spray potatoes with frylight and season with salt.

5. Cook until golden, turn every 5-10 minutes.

Finishing touches:

1. Toast the burger bun.

2. Add the relish to one side of the burger bun and the mayo to the other.

3. Add the chicken and place the cheese on top.

Enjoy with the chips on the side!

Coconut Curry

53g Protein 51g Carbs 18g Fat 540 Kcal

Ingredient

0.5 Red Onion

0.5 Courgette

2 Garlic Cloves

100g Microwaveable Egg Fried Rice

75ml Coconut Milk

1tbsp Ketjap Manis

150g Chicken Breast

Instructions

1. Peel and chop onion and courgette (I also peel the courgette).

2. Cook chicken using seasoning of choice (I use chicken seasoning along with some paprika, salt and pepper). When cooked, remove from heat and set aside.

3. Fry the onions and garlic.

4. Add the chicken to the onion and garlic and pour in the coconut milk. Add the courgette.

5. Cook under medium heat until the sauce thickens.

6. Remove from heat and stir in the ketjap manis.

7. Microwave the rice and serve.

Chicken and Mushroom Orzo

46g Protein 45g Carbs 12g Fat 442 Kcal

Ingredients (Serves 4)

200g Orzo Pasta

400ml Semi-Skimmed Milk

14g Butter

122g Mushrooms

2 Garlic Cloves

20g Plain Flour

65g Cheddar Cheese (grated)

400g Raw Chicken breast

Instructions

1. Boil the Orzo as per packet instructions. 2. Preheat the oven to 200C. Melt half of the butter in a large saucepan, add the mushrooms and garlic and fry for 5 minutes until soft. Can add some spinach, fry until wilted, then drain on kitchen paper. 3. Melt the remaining butter in the pan, add the flour, cook for 2 minutes then gradually stir in the milk.

4. Bring to the boil, simmer gently for 5 minutes until thickened then remove from the heat and stir in the cheddar. 5. Add the white sauce to the Orzo, add the chicken, mushrooms and spinach and season to taste.

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