protein foods

Fish en Papillote, or Fish wrapped in Paper

image: © Jérôme Rommé / Fotolia

Fish en Papillote, or Fish wrapped in Paper

Most white fish, like hake, trout and other such contain high levels of protein, phosphorus and nutritious fatty acids which are great not just for your waistline, but also for your hair, skin and stomach. Moreover, white fish is really easy to digest, and is often featured in many menus meant for the health-conscious.

The term “en papillote” means to cover with parchment or paper, and here, the fish would be cooked inside a paper bag, inside an oven, to ensure that the fish is perfectly cooked, and yet without a single drop of oil.

The recipe thus makes it easy for you to follow your diet regime while not compromising on the taste. Here we will use sturdy parchment paper to make individual bags for each diner.


4 white fish fillets, deboned and skinned… Continue reading

Poached Chicken Breast with Lemongrass and Ginger

image: © Jacek Chabraszewski / Fotolia

Poached Chicken Breast with Lemongrass and Ginger

Chicken breast is often known as one of the most versatile and easy-to-cook food stuff in today’s world.

Besides being really tasty, the meat, when deboned and skinned, is really filling, satisfying to the taste buds, and extremely nutritious.

Chicken is a rich source of Vitamin B and proteins, and it can be added to recipes quite easily to make them more protein-rich. It is advised by most doctors to eat about 4 oz. of chicken breast at a go (120 gm. or the size of a pack of cards).


2 chicken breasts, sliced horizontally in half

1 lemon, sliced thin

1 ½ cup chicken stock (if you are using store-bought chicken stock, make sure it is low-sodium)

1 inch ginger, sliced into large chunks

2 stalks of fresh cilantro

1 tsp. chopped scallions

Salt to… Continue reading

Roasted Eggplant Dip

image: © photoanatomy / Fotolia

Roasted Eggplant Dip

Eggplant is an incredibly popular and versatile vegetable. With only about 24 calories per 100 gm. this vegetable is versatile and tasty, with an abundance of minerals like calcium, phosphorus and potassium in it.

Also, the presence of Vitamin B complex make this particular vegetable quite a favorite with many people.

In this version, lightly oiling the eggplant before roasting, and then mixing it with a simple dressing will make it tasty, healthy and a perfect accompaniment to a number of crudités.


1 eggplant, left whole

2 teaspoons olive oil

1 whole jalapeno pepper, chopped

1 shallot, chopped

1 tablespoon chopped cilantro

10 cloves of garlic, peeled and cut into half lengthwise

Salt to taste


Make gashes all over the eggplant, and stud with halved garlic cloves. Apply 1 teaspoon olive oil all over the eggplant. Heat the oven to… Continue reading

Mixed Salad with Tomato, Olive and Feta Cheese

image: © monticellllo / Fotolia

Mixed Salad with Tomato, Olive and Feta Cheese

Feta cheese is a great source of getting some protein and calcium into your system. It is a great source of protein for those who do not eat meat or fish.

As this cheese is quite salty, a little goes a long way, and it is one of the best ways of brightening an otherwise boring salad very easily. The recipe here feeds four easily, or can be served to six people as a side dish.


1 small head of lettuce chopped into chunks and washed thoroughly

2 tomato cut in quarters

1 onion, sliced thinly

1 green bell pepper, sliced thinly

A handful of olives, preferably black olives brined in water

2 teaspoons of crumbled feta cheese


For the Dressing:

2 teaspoon extra-virgin olive oil

2 tablespoons red wine vinegar

A big pinch of… Continue reading