WRITTEN BY JAMIE DUVNJAK, CERTIFIED HEALTH COACH
Food and eating are literally two of the most important aspects of life. Even when a group of people meet up or friends gather for a reunion, part of the conversation is directed towards food. That being said, it can often get frustrating when you don’t have some recipes on hand that can be put together quickly. Especially recipes that offer good amounts of protein to build your muscles and keep you feeling satisfied.
Here are a few to try:
1. Steak & Stilton Bruschetta
Ingredients: Balsamic vinegar, 50 grams of Stilton, handful of watercress, 1 teaspoon Dijon mustard, 1 ciabatta-bread roll halved, 1 teaspoon olive oil and 1 large steak (rump, sirloin or rib-eye).
Method: Apply olive oil on the steak and heat a griddle pan. Next, place steak in pan and cook for 2 or 4 minutes on each side or longer if you like it cooked more. Once done, put the steak on a plate to rest. Place the roll halves in the pan to soak up the juice of the meat and toast until golden brown. Spread mustard on the toasted side and add the watercress on top. Now, cut the steak in small pieces and place them on the bread. Add the stilton and splash of balsamic vinegar and voila, your meal is ready! You can add a nice veggie salad to this meal for extra nutrients as well. Dressing could be a little extra virgin olive oil and lemon juice. You should be good to go!
2. Spicy Salmon with Bok Choy and Rice
Ingredients: 1 pound baby Bok Choy, 6 ounces of skinless salmon fillets, quarter teaspoon crushed red pepper, 1 tablespoon soy sauce, 2 tablespoons honey and 1 cup of brown rice.
Method: First, cook the rice according to the package directions (or whatever way you like). Meanwhile, combine the red pepper, honey and soy sauce. On a baking sheet, broil the salmon fillets for 8 to 10 minutes. During the last 3 minutes, baste the honey mixture onto the fillets. Next, cut the baby Boy Choy in quarters and leave for steaming until tender. Once done, serve with the rice and salmon.
3. Baked Pecorino Chicken
Ingredients: 2 bunches Swiss chard (leaves cut to 1-inch strips and stems discarded), 1 tablespoon olive oil, 6 ounces of skinless, boneless chicken breasts, black pepper, kosher salt, 2 tablespoons butter unsalted, half cup grated pecorino cheese and bread crumbs of your choice.
Method: First, set oven to 400° F. Next, add the bread crumbs, a little pepper, salt, the butter and pecorino in a food processor and pulse twice to moisten the mixture. Then, place the chicken in a baking dish and season with pepper, salt and sprinkle the bread crumb mixture on top. Cover with foil and bake until cooked for at least 15 minutes. Next, uncover and bake until crumbs are golden. Meanwhile, add the chard into a large skillet and cook in medium to high heat until tender. Once done, serve the chard with the chicken. Have a veggie salad on the side if desired as well.
So, get your cooking groove on and try these meal ideas that are effortless, yet incredibly delicious.
Have a great weekend!
Jamie Duvnjak
Certified Health Coach
Food and eating are literally two of the most important aspects of life. Even when a group of people meet up or friends gather for a reunion, part of the conversation is directed towards food. That being said, it can often get frustrating when you don’t have some recipes on hand that can be put together quickly. Especially recipes that offer good amounts of protein to build your muscles and keep you feeling satisfied.
Here are a few to try:
1. Steak & Stilton Bruschetta
Ingredients: Balsamic vinegar, 50 grams of Stilton, handful of watercress, 1 teaspoon Dijon mustard, 1 ciabatta-bread roll halved, 1 teaspoon olive oil and 1 large steak (rump, sirloin or rib-eye).
Method: Apply olive oil on the steak and heat a griddle pan. Next, place steak in pan and cook for 2 or 4 minutes on each side or longer if you like it cooked more. Once done, put the steak on a plate to rest. Place the roll halves in the pan to soak up the juice of the meat and toast until golden brown. Spread mustard on the toasted side and add the watercress on top. Now, cut the steak in small pieces and place them on the bread. Add the stilton and splash of balsamic vinegar and voila, your meal is ready! You can add a nice veggie salad to this meal for extra nutrients as well. Dressing could be a little extra virgin olive oil and lemon juice. You should be good to go!
2. Spicy Salmon with Bok Choy and Rice
Ingredients: 1 pound baby Bok Choy, 6 ounces of skinless salmon fillets, quarter teaspoon crushed red pepper, 1 tablespoon soy sauce, 2 tablespoons honey and 1 cup of brown rice.
Method: First, cook the rice according to the package directions (or whatever way you like). Meanwhile, combine the red pepper, honey and soy sauce. On a baking sheet, broil the salmon fillets for 8 to 10 minutes. During the last 3 minutes, baste the honey mixture onto the fillets. Next, cut the baby Boy Choy in quarters and leave for steaming until tender. Once done, serve with the rice and salmon.
3. Baked Pecorino Chicken
Ingredients: 2 bunches Swiss chard (leaves cut to 1-inch strips and stems discarded), 1 tablespoon olive oil, 6 ounces of skinless, boneless chicken breasts, black pepper, kosher salt, 2 tablespoons butter unsalted, half cup grated pecorino cheese and bread crumbs of your choice.
Method: First, set oven to 400° F. Next, add the bread crumbs, a little pepper, salt, the butter and pecorino in a food processor and pulse twice to moisten the mixture. Then, place the chicken in a baking dish and season with pepper, salt and sprinkle the bread crumb mixture on top. Cover with foil and bake until cooked for at least 15 minutes. Next, uncover and bake until crumbs are golden. Meanwhile, add the chard into a large skillet and cook in medium to high heat until tender. Once done, serve the chard with the chicken. Have a veggie salad on the side if desired as well.
So, get your cooking groove on and try these meal ideas that are effortless, yet incredibly delicious.
Have a great weekend!
Jamie Duvnjak
Certified Health Coach
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