Five Fast and Simple High‑Protein Dinners

Ingredients

• 1 lb Minced chicken (Use lean ground chicken when making Thai basil chicken.)
• 2 pieces Jalapeño peppers (Use about one portion for Thai basil chicken and one for fajitas, sliced thin.)
• 14 cloves Garlic cloves (Use 6–8 garlic cloves for Thai basil chicken, 2 cloves for the quinoa skillet, and 4 cloves for the other dishes.)
• 1 bunch Scallions (green onions) (In Thai basil chicken, incorporate egg whites during cooking and garnish with the green tops.)
• 1 cup Fresh basil leaves (Thai basil chicken – garnish and flavor.)
• 1 tablespoon Brown sugar (For the Thai basil chicken sauce)
• 1 teaspoon Granulated white sugar (For a Thai basil chicken sauce)
• 2 tablespoons Soy sauce (For Thai Basil Chicken Sauce)
• 1/4 cup Chicken stock (For the Thai basil chicken sauce)
• 1 tablespoon Savory oyster sauce (For Thai Basil Chicken Sauce)
• 1 teaspoon Fish sauce (Optional—enhances the flavor of Thai basil chicken.)
• 2 tablespoons High‑temperature cooking oil (vegetable or canola) (For preparing Thai basil chicken and other dishes)
• 1 lb Peeled, deveined shrimp (Sheet‑pan shrimp fajitas)
• 1 medium Red or white onion (Thinly sliced for fajitas and cabbage rolls)
• 2 medium Sweet bell peppers (capsicum) (Thinly sliced for fajitas)
• 2 teaspoons Fajita spice blend (Homemade blend: cumin, chili powder, garlic powder, onion powder, paprika, salt, pepper)
• 8 pieces Maize tortillas (To serve shrimp fajitas)
• 1/2 cup Shredded cheese (Shrimp fajita topping)
• 1/4 cup Coriander (leaf) (Use as garnish for shrimp fajitas and quinoa skillet.)
• 1 piece Lime (Perfect for drizzling over shrimp fajitas and a quinoa skillet.)
• 1 medium Cabbage head (Approximately 10 cups shredded, for spicy unstuffed cabbage rolls.)
• 1/2 lb Sausage (bulk or in link form, casing removed) (For unstuffed cabbage rolls, balance the lean ground beef with fat.)
• 1/2 lb lean ground beef (For cabbage rolls without filling)
• 1 cup Canned diced tomatoes (Sauce for unstuffed cabbage rolls)
• 2 tablespoons Tomato purée concentrate (Sauce for unstuffed cabbage rolls)
• 2 tablespoons Distilled white vinegar (Sauce for unstuffed cabbage rolls)
• 2 teaspoons Chili powder (For unfilled cabbage rolls and quinoa skillet seasoning)
• 1/2 teaspoon Crushed red chili flakes (Seasoning blend for unstuffed cabbage rolls and a quinoa skillet.)
• to taste Salt (Incorporated in every recipe.)
• to taste Black pepper (Utilized in all recipes)
• 1/2 medium Onion (for unfilled cabbage rolls) (Dice for sauce)
• 1 cup Quinoa (Rinsed for the Mexican quinoa skillet)
• 1 can Canned black beans (Rinse and drain the quinoa before cooking it in the skillet.)
• 1 can Fire‑roasted diced tomatoes (canned) (For a quinoa skillet)
• 1 cup Frozen corn kernels (Feel free to swap the quinoa for fresh or canned corn in the skillet.)
• 1 cup Savory chicken broth (Liquid for cooking quinoa in a skillet)
• 3 tablespoons Olive oil (To prepare a quinoa skillet with tilapia and spinach.)
• 4 4 oz each Tilapia fillets (Broiled Tilapia with Parmesan)
• 4 cups Cauliflower florets (Base beneath the tilapia that absorbs the sauce.)
• 1/4 cup Mayonnaise (Sauce base for tilapia Parmesan.)
• 2 tablespoons Unsalted butter (Softened or grated, chilled, for tilapia Parmesan sauce.)
• 1 teaspoon Finely grated lemon zest (Tilapia with Parmesan sauce)
• 2 tablespoons Freshly squeezed lemon juice (Freshly squeezed lemon juice for tilapia Parmesan sauce and garnish)
• 1 teaspoon Mediterranean blend (Italian herbs with added spices) (Tilapia with Parmesan sauce)
• 1/2 cup Freshly grated Parmesan cheese (Tilapia with a Parmesan crust)
• 4 cups Fresh spinach (Sautéed as a side for a tilapia dish)
• 2 tablespoons Fresh parsley (Finely chopped as a garnish for the tilapia dish.)

Instructions

1. Prepare the Thai basil chicken sauce

   In a small bowl, whisk together 1 Tbsp brown sugar, 1 tsp white sugar, 2 Tbsp soy sauce, ¼ cup chicken stock, 1 Tbsp oyster sauce, and, if you like, 1 tsp fish sauce. Mix well and set aside.

   Time: PT5M

2. Cook the ground chicken

   Preheat a large non‑stick skillet over high heat. Add 2 tablespoons of high‑heat oil. When the oil shimmers, add 1 pound of ground chicken. Cook, stirring occasionally, until the meat is browned and nearly cooked through, about 6–8 minutes.

   Time: PT8M

   Temperature: High heat

3. Incorporate aromatic ingredients into the chicken.

   Incorporate one sliced jalapeño, six to eight minced garlic cloves, and the white parts of the green onions into the skillet with the chicken. Sprinkle with a pinch of salt and sauté for two minutes, until fragrant.

   Time: PT2M

   Temperature: High heat

4. Add the sauce and simmer.

   Transfer the ready sauce to the pan. Heat it to a gentle simmer and let it bubble and thicken just a touch, roughly 3–4 minutes.

   Time: PT4M

   Temperature: Medium-high heat

5. Add the basil, then finish.

   Fold in one cup of fresh basil leaves until they wilt. Remove from the heat. Garnish with the green tops of scallions, extra jalapeño slices, and additional fresh basil leaves. Serve with lettuce wraps or over rice.

   Time: PT3M

6. Prepare the vegetables for sheet‑pan shrimp fajitas.

   Set the oven to 230 °C (450 °F) and allow it to preheat. Cut one red or white onion, two bell peppers and one jalapeño into thin strips. In a large bowl, toss the sliced vegetables with two tablespoons of oil and two teaspoons of homemade fajita seasoning (cumin, chili powder, garlic powder, onion powder, paprika, salt, pepper).

   Time: PT15M

7. Lay out the vegetables and shrimp in a single layer and roast.

   Arrange the vegetables in a single layer on a sheet pan, making sure they aren’t crowded. Place 1 lb of peeled, deveined shrimp on top. Roast in a preheated oven for 7 minutes.

   Time: PT7M

   Temperature: 230°C

8. Broil to achieve caramelization.

   Set the oven to high broil. Broil the shrimp and vegetables for 1–2 minutes, or until the shrimp are fully opaque and the vegetables have caramelized edges.

   Time: PT2M

   Temperature: Broil high

9. Plate the shrimp fajitas.

   Serve the shrimp and vegetables alongside warmed corn tortillas, topped with shredded cheese, chopped cilantro, and a squeeze of lime.

   Time: PT5M

10. Prepare Spicy Unstuffed Cabbage Rolls

    Finely shred a medium head of cabbage to produce roughly 10 cups. In a sizable skillet, sauté ½ lb of casings‑removed sausage together with ½ lb of lean ground beef over medium‑high heat until fully cooked, about 8 minutes. Drain any excess grease.

    Time: PT15M

    Temperature: Medium-high heat

11. Prepare Tomato Sauce for Cabbage Rolls

    Add half a diced onion, one cup of diced tomatoes, two tablespoons of tomato paste, two tablespoons of white vinegar, two teaspoons of chili powder, half a teaspoon of crushed red pepper flakes, and salt to taste to the skillet. Stir and cook for three minutes.

    Time: PT3M

    Temperature: Medium heat

12. Add the cabbage, then bring to a gentle simmer.

    Stir the shredded cabbage into the skillet, then cover and simmer over low heat for 20–25 minutes, or until the cabbage is tender and the mixture has become saucy.

    Time: PT25M

    Temperature: Low heat

13. Craft a Mexican quinoa skillet with chicken.

    Warm 1 tablespoon of olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and 1 minced jalapeño, and sauté for about 1 minute until fragrant.

    Time: PT2M

    Temperature: Medium heat

14. Stir in the quinoa along with the remaining ingredients.

    Combine 1 cup rinsed quinoa, 1 can rinsed black beans, 1 can fire‑roasted diced tomatoes, 1 cup frozen corn, 1 cup chicken broth, 2 tsp chili powder, 1 tsp cumin, ½ tsp crushed red‑pepper flakes, and season with salt and pepper. Stir to blend, then bring to a boil.

    Time: PT5M

    Temperature: Medium-high heat

15. Incorporate the chicken and let it simmer.

    Stir in 1 lb of cooked chicken pieces, cover the skillet, and simmer over low heat for 20 minutes, or until the quinoa is tender and the liquid has been fully absorbed.

    Time: PT20M

    Temperature: Low heat

16. Finish and plate the quinoa skillet.

    Garnish with chopped cilantro and a splash of fresh lime juice. Serve while warm.

    Time: PT3M

17. Prepare the cauliflower to accompany Tilapia Parmesan.

    Heat the oven to 230 °C (450 °F). Toss 4 cups cauliflower florets with 1 Tbsp olive oil, ½ tsp garlic powder, and a pinch of salt and pepper. Spread in a casserole dish and roast for 10–12 minutes, until just softened.

    Time: PT12M

    Temperature: 230°C

18. Prepare Parmesan sauce.

    Place ¼ cup mayonnaise, 2 Tbsp softened (or grated) cold unsalted butter, 1 tsp lemon zest, 2 Tbsp lemon juice, 1 tsp Mediterranean seasoning, and ½ cup grated Parmesan cheese into a small bowl. Stir thoroughly.

    Time: PT5M

19. Add the tilapia and sauce.

    Arrange four tilapia fillets atop the roasted cauliflower in a casserole dish. Lightly season with salt and pepper, then drizzle the Parmesan sauce evenly over the fish. Return to the oven and bake for 10 minutes at 230 °C.

    Time: PT10M

    Temperature: 230°C

20. Broil until browned.

    If the sauce isn’t browned enough, broil on high for one minute until it turns golden and bubbly. Keep a close eye on it to prevent burning.

    Time: PT1M

    Temperature: Broil high

21. Sautéed Spinach Side Dish

    While the fish cooks, heat 1 tablespoon olive oil in a skillet over medium heat. Add 4 cups fresh spinach, season with salt and pepper, and sauté for 2–3 minutes until wilted. Serve alongside the tilapia.

    Time: PT5M

    Temperature: Medium heat

22. Garnish and serve the Tilapia Parmesan.

    Remove the fish from the oven, sprinkle with finely chopped fresh parsley, add a splash of fresh lemon juice, and serve immediately.

    Time: PT3M

Nutrition Facts

Calories

450

Protein

35g

Carbohydrates

30g

Fat

15g

Fiber

6g