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BLOG NUTRITION, FOOD, WEIGHT, LIFESTYLE, HEALTH

July 3, 2013
A Week's Worth of High Protein, Indian & Vegetarian Dinners!

High-protein and vegetarian meal plans don't always go hand-in-hand. High-protein meal plans and traditional Indian cuisine are also not generally easy to come by. So I put my creative thinking cap on and developed five dinners you could do next week that meet all three of those needs! Best of all, they don't require a ton of time and they taste great. Enjoy!

1. Vegetarian Peanut Thai Wrap

  • 3 oz. baked tofu (Such as Wildwood Brand)
  • 1 cup baby spinach
  • ½ cup shredded carrots
  • ½ cup sprouts
  • 1-2 tbsp. Thai peanut sauce (such as Trader Joe’s brand), ~50 cal. portion size
  • 1 high-fiber wrap (Such as Flat Out brand)
     

Directions: add all ingredients to high fiber wrap, roll up & enjoy!

Nutrition info (yields 1 serving): 340 calories, 28g protein, 46g carbohydrate, 11g fat

 

2. Shiitake Mushroom and Tofu Patties with Roti & Veggies

Adapted from The Vegetarian Gourmet’s Easy International Recipes by Bobbie Hinman

Mushroom & Tofu patty recipe:

  • 1 tsp olive oil
  • 4 ounces shiitake mushrooms, stems discarded, caps finely chopped (~1 cup)
  • 3 scoops unflavored protein powder (25g protein in each scoop)
  • 3 cloves garlic, finely chopped
  • 1 pound medium or firm tofu, thinly sliced and drained well between layers of paper towels
  • 2 Tbsp reduced-sodium soy sauce
  • Ground pepper, to taste

Directions:

  1. Heat oil in a small nonstick skillet over medium heat.  Add mushrooms and garlic.  Cook, stirring frequently, until mushrooms are tender and fragrant, about 5 minutes. 
  2. While mushrooms are cooking, place drained tofu and protein powder in a large bowl.  Mash with a fork or potato masher.  Add soy sauce and pepper and mash again. 
  3. Add cooked mushrooms to tofu.  Mix well.  Divide mixture evenly and shape into 32 small patties, pressing mixture together firmly.
  4. Heat a large nonstick griddle or skillet over medium heat.  Oil it lightly or spray with a nonstick cooking spray. 
    Place patties on griddle and cook until the bottoms are nicely browned.  Turn patties several times, until nicely browned on both sides.

 

Nutrition Info: (Makes 6 servings, 1 serving = 4 patties): 185 calories, 31g protein, 5g total fat, 3g carbohydrate, 205mg sodium.

*Pair 1 serving protein patties with 1 roti or 1/2 whole-grain pita and 1 ½ cups non-starchy veggies (if stir-fried, made with max 1 tsp. oil) for a complete meal.

3. Spicy Indian-Style Scrambled Eggs with Lentils & Veggies

Recipe adapted from Food & Wine Magazine – Note: Contains Egg

  • 1 large egg
  • 4 egg whites
  • ¼ tsp. turmeric
  • 1/8 tsp. salt
  • ½ tbsp. canola oil
  • ¼ c. diced red onion
  • 1 small green chile, seeded and finely chopped
  • 1 minced garlic clove
  • 1 ½ tsp. minced fresh ginger
  • 1 small tomato, diced
  • 2 tbsp. cilantro

Directions:

  1. Whisk eggs, cumin, turmeric and salt in a bowl.
  2. Heat oil on non-stick skillet over medium-high heat.
  3. Add onion, chile, garlic and ginger. Cook until onion browns, approx. 3 minutes.
  4. Add tomato and pepper, cook for one minute.
  5. Reduce heat to medium-low and pour in egg mix. Cook, stirring constantly, until eggs are set, approximately one minute. Sprinkle with cilantro and enjoy.

 

Nutrition info, per serving (yields one serving): 245 calories, 12g fat, 10g carbohydrate, 24g protein, 2g fiber, 674mg sodium

*Pair 1 serving scrambled eggs with 1/3 cup cooked dal or lentils and 1/3 cup cooked brown rice and 1 ½ cups non-starchy veggies (made without oil) for a complete meal.

4. Vegetarian Chickpea & Protein Curry with Lassi, Veggies & Fruit

Recipe adapted from Allrecipes.com 

  • 2 tbsp. canola oil
  • 1 package Morningstar Farms Grillers Crumbles (or other brand of similar crumbled protein)
  • ½ cup onion, chopped
  • 3 cloves garlic, crushed
  • ½ tsp. cumin
  • ½ tsp. black mustard seed
  • 1 tsp. ground turmeric
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1 tsp. chili powder
  • ¼ cup tomato puree
  • ¼ c. drained chickpeas (garbanzo beans)
  • 1 14-oz can diced tomatoes
  • 1 cup vegetable broth
  • 1 tsp. garam masala

Directions:

  1. Heat 1 tbsp. oil in large skillet over medium-high heat. Cook crumbles per package directions, set aside.
  2. In same pan, heat 1 tbsp. oil over medium heat. Cook onion, garlic, cumin and mustard seed for 3-5 minutes, until onion is soft.
  3. Season with turmeric, cumin, coriander and chili powder. Mix in tomato puree, and then stir in crumbles, chickpeas, tomatoes and vegetable broth.
  4. Bring to a boil then reduce heat to medium-low, and simmer for 20-25 minutes.
  5. Remove from heat and mix in garam masala, then enjoy.

Yields: 4 servings curry

Sample Namkeen Lassi Recipe

  • 2/3 cup plain non-fat yogurt
  • 2/3 cup cold water
  • 1/8 teaspoon salt

Directions:

  1. Pinch roasted cumin powder.
  2. Place all the ingredients in a bowl and whisk. 
  3. Blend until smooth.
  4. Serve immediately, enjoy!

Yields: 1 serving Lassi

*Pair protein curry with 1 serving Lassi, ½ cup berries and 1 cup non-starchy vegetables for a complete meal


 

5. Vegetarian Tandoori “Chicken” with brown rice, veggies & lentils

Marinade

  • 1 cup plain nonfat yogurt
  • 1 tablespoon peeled fresh ginger, minced
  • 2 cloves garlic, minced
  • 1 tablespoon paprika (use some hot paprika, if desired)
  • 1½ teaspoons coriander
  • 1½ teaspoons cumin
  • 1 teaspoon salt    
  • 1 teaspoon freshly ground black pepper
  • ¾ teaspoon cayenne, or to taste

Protein

  • 2, 7 oz. packages Gardein Chick’n strips (or similar vegetarian 'chicken strip' product, unbreaded)

Directions:

  1. In a small bowl, combine the marinade ingredients
  2. Coat the chicken alternative pieces with the marinade, rubbing some of the marinade into the pieces.  Place the chicken alternative in a bowl, cover the bowl tightly with plastic wrap, and place the chicken in the refrigerator to marinate for about 2 hours.
  3. Preheat grill.
  4. Place the chicken alternative pieces on the grill, and cook the chicken for ~ 3 minutes on one side.  Turn the pieces over and grill them on the other side for ~ 3 minutes. Serve atop rice if desired.

Yield: 6 servings

*Pair 'chicken' with ½ c. brown rice, 1/3 c. lentils and 1 ½ cups non-starchy veggies for a complete meal

Written by Erika Brown

 
 

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