the high protein

The High Protein Handbook © 2021 Food For Fitness

THE HIGH

HANDBOOK #7PROTEIN3 Sneak Peek Recipes

The High Protein Handbook © 2021 Food For FitnessThe High Protein Handbook © 2021 Food For Fitness

Legal NoticeAll contents copyright © 2021 by Food For Fitness Limited. All rights reserved worldwide.No part of The High Protein Handbook™ may be reproduced, shared with others*, postedonline, or transmitted in any form, by any means (electronic, photocopying, recording, orotherwise) without the prior written permission from Food For Fitness. Limit of Liabilityand Disclaimer of Warranty: The information provided within this The High ProteinHandbook™ is for general informational purposes only. While we try to keep theinformation up-to-date and correct, there are no representations or warranties, expressor implied, about the completeness, accuracy, reliability, suitability or availability withrespect to the information or related graphics contained in The High Protein Handbook™for any purpose. The content of The High Protein Handbook™ is for your generalinformation and use only. Your use of any information is entirely at your own risk, forwhich we shall not be liable. It shall be your own responsibility to ensure that theinformation in The High Protein Handbook™ meets your specific requirements. Beforetaking part in any form of exercise, change of diet or consumption of a nutritionalsupplement you should always consult your doctor.

* to clarify, this means that if you are a fitness professional, for example, it is strictlyforbidden to share any part of the The High Protein Handbook™ with your clients

2

The High Protein Handbook © 2021 Food For Fitness 6

ChickenEnchiladas

Ingredients

For the sauce • 1 tsp. olive oil• 1 onion, finely chopped• 1 tsp. smoked paprika• 1 tsp. cumin• 1 tsp. oregano• ½ tsp. chilli powder• 500 g passata• 50 g lighter cheddar, grated • 250 g black beans, drained weight

Portions4

Prep Time15 mins

Cook Time40 mins

Food Diary Barcode

Nutrition info per portionCalories: 477Protein (g): 48Carbohydrate (g): 42Fat (g): 13

For the filling • 1 tsp. olive oil• 500 g chicken breast, sliced• 1 onion, sliced• 2 peppers, sliced• 8 tortilla wraps• 100 g lighter cheddar, grated

MethodPreheat your oven to 180º C. To make the sauce, heat the olive oil in a pan on amedium heat, add the onion and cook until brown. Add the spices and passata andsimmer for 8-10 minutes. Just before the end of cooking add 50 g of cheddar and thebeans and mix through then set aside.

While the sauce is simmering, heat the olive oil in a frying pan on a high heat and frythe chicken until lightly browned, remove and set aside. Add the onions and peppersand fry until browned. Add the chicken back to the pan along with half of the saucemixture and combine.

Divide the chicken/veg/sauce into the tortilla wraps, roll up and place into a bakingdish. Cover with the rest of the sauce and cheese.Place into the oven and cook for 20-25 minutesuntil the cheese is bubbling. Serve.


Spiced GreekChicken

Ingredients

• 1 tbsp. olive oil• 1 onion, chopped• ¼ red pepper, chopped• ½ tsp. garlic chopped• 300 g chicken breasts, cut into big

chunks• 1 tsp. dried coriander• 1 tsp. dried cumin

Portions2

Prep Time10 mins

Cook Time20 mins

Food Diary Barcode


• ½ tsp. cinnamon• 150 ml chicken stock• 200 g chopped tomatoes• Salt and pepper• Green olives to serve• Steamed spinach to serve

Method

Heat a non-stick frying pan to medium-high and add the olive oil.

Add the onion, pepper, garlic, and cook until soft (about 5 minutes). Add the chicken, dried coriander, dried cumin, and cinnamon and cook for a further minute.

Reduce the heat to medium-low and add the chicken stock, chopped tomatoes, salt and pepper. Cook for 10-15 minutes or until sauce is thick and chicken is cooked through (if you notice it dries too much, you can add water as needed).

Serve with green olives and steamed spinach.


SpanishMeatballs

Ingredients

• 2 tbsp. olive oil• ½ onion, very finely chopped• 2 garlic cloves, chopped• 20 g small capers, chopped• 1 tbsp. paprika• 1 tbsp. oregano• 500 g lean pork mince• 50 g reduced fat chorizo, very finely

chopped

Portions4

Prep Time15 mins

Cook Time30 mins

Food Diary Barcode


• 80 g breadcrumbs• 50 g less fat mild cheddar cheese,

grated• 1 egg• 15 g fresh parsley, chopped (add

more for garnish)• Salt and pepper to taste• 500 g tomato-based pasta sauce

from a jar (or make your own)

Method

Heat a non-stick frying pan to medium and add the half of the olive oil. Add the onion, garlic and capers and cook for 10 minutes, until the onion is translucent.

In a bowl, combine the paprika, oregano, pork mince, chorizo, breadcrumbs, cheese, egg, parsley, salt and pepper and the cooked onion mixture. Mix until all ingredients are combined. Spoon out the meat and form the meatballs with your hands.

Heat a non-stick frying pan to medium and add the rest of the olive oil. Cook the meatballs until golden brown on every side. Once they are golden, add the tomato sauce and serve.

The High Protein Handbook © 2021 Food For FitnessThe High Protein Handbook © 2021 Food For Fitness

The High Protein Handbook 7Delicious, easy, family-friendly, high protein recipes for people who don'twant to spend hours in the kitchen!

• 30 brand new recipes

• Full nutrition information for each recipe

• Barcodes on every recipe so you can scan the meal into your food diary

• A varied mix of chicken, fish, pork, beef and turkey recipes

• 100% digital product so you get instant access

• A rock solid 30 day money back guarantee

Coming soon!

Click Here To Learn More

https://thehighproteinhandbook.com/book-7?utm_campaign=HPH7&utm_medium=offline-document&utm_source=HPH7-Sneak-Peek

the high protein

Documents