3 delicious, high protein dinner recipes to help you hit your fitness goals, by a chef and nutritionist

Serves two.

Ingredients

• 200 grams (1/2 pound) chicken breast, diced
• 2 teaspoons tamari
• 2 teaspoons mirin
• 2 teaspoons honey
• 1 teaspoon water
• 1/4 teaspoon garlic
• 1/2 teaspoon ginger
• 1/2 teaspoon vegetable oil

Method

1. In a small bowl, combine the tamari, mirin, honey, water, garlic, and ginger. Mix well to create the teriyaki sauce.

2. Heat the vegetable oil in a pan over medium-high heat.

3. Add the diced chicken breast to the pan and cook until it is browned and cooked through. This usually takes about five to seven minutes, depending on the size of the chicken pieces.

4. Once the chicken is cooked, reduce the heat to medium-low and pour the teriyaki sauce over the chicken.

5. Stir the chicken and sauce together, ensuring that all the chicken pieces are coated in the sauce. Continue to cook for an additional one to two minutes, allowing the sauce to thicken and glaze the chicken.

6. Remove the pan from the heat and let the teriyaki chicken rest for a minute before serving. Serve the teriyaki chicken hot with your favourite veggies and your choice or white or brown rice or noodles.

Serves two.

Ingredients

• 500 grams (1 pound) canned salmon
• 25 grams (1/4 cup) flaxseed
• 25 grams (1/4 cup) gluten-free flour
• 10 grams (2.5 tablespoons) chopped parsley
• 10 grams (2.5 tablespoons) chopped dill
• 25 grams (1/4 cup) chopped scallions
• 5 grams (1 teaspoon) salt
• 5 grams (1 teaspoon) garlic powder
• 5 grams (1 teaspoon) black pepper
• 5 grams (1 teaspoon) smoked paprika
• 25 milliliters (1.5 tablespoons) lime juice

Method

1. Preheat your oven to 180°C (356°F).

2. Slice the scallion into thin rounds. Finely chop the fresh parsley and dill.

3. In a large bowl, flake the canned salmon using a fork.

4. In a separate bowl, mix together the flaxseed, gluten-free flour, chopped parsley, chopped dill, sliced scallions, salt, garlic powder, black pepper, and smoked paprika.

5. Add the mixed herbs, spices, flaxseed, and flour mixture to the flaked salmon. Mix well to combine all the ingredients.

6. Pour the lime juice over the mixture and mix thoroughly until everything is well incorporated.

7. Using an ice cream scoop or your hands, shape the mixture into round balls and place them on a baking tray lined with parchment paper. Once the tray is full, take a second tray and use it to evenly flatten all the balls at once. This will create patties.

8. Bake the salmon patties in the preheated oven for about 15 to 20 minutes or until they turn golden brown. Once cooked, remove the tray from the oven and let the patties cool slightly before serving. Serve as a main with your favourite summer salads.

Serves two.

Ingredients

• 1 red pepper
• 2 tablespoons olive oil
• 1/2 teaspoon vegetable oil
• 1 tablespoon red wine vinegar
• 3.5 grams almonds
• Pinch of salt
• 1 teaspoon gluten-free bread crumbs
• 2 cloves of garlic
• 2 chicken breasts

Method

1. Preheat the oven to 200°C (400°F).

2. Place the red pepper on a baking sheet and drizzle it with one tablespoon of olive oil. Roast the pepper in the preheated oven for about 20 to 25 minutes or until the skin is charred and blistered.

2. Remove the roasted red pepper from the oven and place it in a heatproof bowl. Cover the bowl with plastic wrap and let it sit for about 10 minutes. This will allow the pepper to steam, making it easier to remove the skin.

3. Meanwhile, in a small skillet, heat the vegetable oil over medium heat. Add the almonds to the skillet and toast them until they turn golden brown. Stir occasionally to prevent burning. Once toasted, transfer the almonds to a plate and let them cool.

4. After the red pepper has steamed for 10 minutes, remove the plastic wrap and peel off the skin. Discard the skin and remove the stem and seeds from the pepper.

5. In a blender or food processor, combine the roasted red pepper, toasted almonds, red wine vinegar, remaining one tablespoon of olive oil, salt, gluten-free bread crumbs, and garlic cloves. Blend the mixture until smooth and well combined. This is the romesco sauce.

6. Set aside a portion of the romesco sauce for serving. Take the chicken breasts and coat them evenly with the remaining romesco sauce.

7. Heat a non-stick skillet or grill pan over medium-high heat. Place the chicken breasts on the skillet and cook for about six to eight minutes on each side or until they are cooked through.

8. Once the chicken breasts are cooked, remove them from the skillet and let them rest for a few minutes.

9. Serve the romesco chicken with roasted potatoes or pasta with reserved romesco sauce on the side. You can also garnish with additional toasted almonds, if desired, and your favorite summer greens.