A Bowl of Protein

When it’s been a long day, I’ve exercised quite a lot and I’ve arrived home pretty late, a protein-filled meal is what I aim for. I might be feeling tired and my muscles a bit floppy and so I’ll need strength and reparation from food. In order to shove loads and loads of goodness in, I love having a salad- it’s so easy to add as much as you like with as much variety as you like too! It will have to be filling though and so I essentially make a simple meal (meat, potato and veggies) into a salad. It’s completely simple and doesn’t require a lot of imagination but it’s my absolute saviour.

prrotein

proteiin


Ingredients | For one protein-hungry human

  • A few handfuls of lettuce (of your choice)
  • 1 chicken fillet
  • 1 medium-big sweet potato
  • 80g quinoa
  • 2 hard boiled eggs
  • 60g mozzarella
  • 1/4 whole cucumber
  • 14 cherry tomatoes
  • 1 small red onion
  • 1/2 lemon
  • A pinch or so of pink Himalayan salt
  • A bit of pepper
  • Oil (I use Fry Light)

Method

  1. Boil the kettle, placing the quinoa in a small pan. Pour double the amount of water in ratio to the quinoa into the pan (or follow instructions as to how to boil on pack) and put the heat to low. Set a timer for 20 minutes. Stir occasionally.
  2. Put eggs into a medium pan and just about cover with cold water. Boil away! Once the water has started to bubble, drain the hot water and cover with cold water. Put to one side.
  3. Pour a generous amount of boiled water into bigger pan and add a couple of pinches of Himalayan salts to the water and put on the heat to medium-high.
  4. Peel the sweet potato and cut into cube-like chunks. Pop the the potato into the big pan after 5 minutes of the quinoa cooking away. Stir every now and then.
  5. Cut up chicken fillet into bite-size pieces. Heat pan on a medium-high heat with some kind of oil. Chuck the chicken in and keep an eye on it- moving them around often to insure the pieces are cooked.
  6. While everything is cooking, chop up your veggies. Cube the cucumber, half the cherry tomatoes and finely cute the red onion.
  7. Cut up the lettuce, placing it on a plate or a salad bowl. Slice up the mozzarella and place the circles over the lettuce- at this point I like to pretend I’m in Italy, eating alfresco as the sun sets. Do this too.
  8.  Mix the veg in together and spread across the salad.
  9. Peel off the shell of the eggs, rinse the white ovals and cut in half. Add to salad.
  10. Drain sweet potato and add the chicken and potato to the bowl. Cover with quinoa.
  11. Cut lemon into half and use the juice of it to cover the salad.

I used to find salads so pointless and unfulfilling and yet I have realised they can be the most useful and fulfilling meals. They can be a base for a massive dinner, a side to add that bit more nutritious to a dinner or an extra filling to a sandwich. It’s hard not to feel a bit smug when I’m getting as much of the ingredients as possible onto a fork and tasting all its yumminess together.

~ Kat ~

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