Chicken This Out - 10 High Protein Meals that Don’t Require Chicken Written by Genesis Team Jun 26, 2019
Chicken This Out - 10 High Protein Meals that Don’t Require Chicken

Whether you’re looking to tone up, get lean or lose weight, there’s no denying that protein is one of the most important macro-nutrients when it comes to eating a healthy diet.

Chicken This Out - 10 High Protein Meals that Don’t Require Chicken

Help-guides, recipes | Jun 26, 2019
Published by Genesis Team

So you’re on your journey to lose weight or tone up. Perhaps you’re increasing your exercise, or adjusting your diet to include more lean protein and vegetables - great! At this stage, it seems easiest to follow a low-carb high-protein diet that involves chicken and broccoli for most of your meals. While this is effective for weight loss, it can also become bland or boring. It’s important to change up your meals here and there so that you can curb cravings and avoid binge-eating! 

Whether you’re looking to tone up, get lean or lose weight, there’s no denying that protein is one of the most important macro-nutrients when it comes to eating a healthy diet. Protein comes from many sources, such as meat, fish, dairy, eggs, legumes and vegetables. As a result, getting enough protein in your diet has never been easier!

It’s time to give poultry a break. Fortunately, trying new alternatives doesn’t mean that your nutritional standards have to get tossed to the side. Here are 10 easy and healthy high protein recipes to help you recover from your gym workouts and keep you feeling fuller and energised for longer - no chicken necessary.

 

On the Menu

Turkey Recipes:

1. Turkey Meatballs in Tomato Basil Sauce
2. Healthy Turkey Tacos

Beef/Pork Recipes:
1. One Pot Teriyaki Beef Zoodles
2. Paleo Beef Burger Patties
3. Slow-Cooker Pork

Seafood Recipes:

1. Lentil Kale and Feta Salmon Salad
2. Protein Tuna Pasta Bake

Vegetarian/Vegan Recipes:

1. Black Bean Stuffed Sweet Potatoes
2. Easy Vegan Chilli Sin Carne
3. Teriyaki Tofu Stir-fry

     

    Shopping Cart:

    • Medium pan
    • Pot
    • Slow-cooker

       

      Turkey Recipes:

      Recipes with ground turkey are a great way to enjoy some of your favourite cheat meals but in a healthier way - think meatballs, tacos, sausages and more! It is a great source of lean protein and is super versatile too, just make sure to use the right spices and employ the right cooking techniques to prevent it from drying out too much. Here are two delicious and healthy ground turkey recipes to take you out of your routine and try something new for dinner tonight!

       

       

      TURKEY MEATBALLS IN TOMATO BASIL SAUCE

      Time: 30 mins
      Yield: 16-22 meatballs

      These turkey meatballs are tender, flavourful, and coated with a deliciously simple tomato basil sauce and mozzarella. Perfect for family dinners or storing in a container and heating up for lunch. Opt for low-fat mozzarella, cottage cheese or ricotta for some low-fat alternatives to this high-protein dish. 

      Chicken This Out - 10 High Protein Meals that Don’t Require

      Ingredients: 

      For the meatballs:

      • 450g lean ground turkey
      • 1 egg
      • 2 tablespoons breadcrumbs
      • 1 teaspoon dried oregano
      • 2 tablespoons fresh basil, minced
      • 1 teaspoon Dijon mustard
      • 1/2 teaspoon garlic salt
      • 1/4 teaspoon black pepper
      • 1 teaspoon cumin
      • 1/4 teaspoon cayenne pepper 

      For the sauce:

      • 2 cups tomato or pasta sauce
      • 4-5 large basil leaves, chopped
      • 1 teaspoon oregano
      • 2 cups sliced mushrooms (optional)
      • 150g of mozzarella cheese, cubed

      Method:

      1. Preheat oven to 200°C.
      2. In a large bowl, combine the turkey, bread crumbs, egg, minced basil, garlic salt, oregano, cumin,
        Dijon mustard, black pepper, cayenne, and red pepper flakes. Mix together and roll into small meatballs. You will end up with anywhere between
        16-22 meatballs.
      3. Bake meatballs in the oven for 15 minutes.
      4. While the meatballs are baking, make the sauce. Heat a large skillet on medium-low and add tomato sauce and oregano. At this point, you can add any herbs or additional ingredients such as mushrooms if you desire. Sauce will thicken.
      5. Once meatballs are done baking, add them to the skillet; spoon the tomato sauce generously over the meatballs and add the basil.
      6. Place the mozzarella randomly in the tomato sauce and/or over the meatballs; continue cooking on medium-low for 5 more minutes or until the cheese has melted into the sauce.
      7. Serve meatballs over grain or pasta of choice. Would also be great over spaghetti squash.

       

      HEALTHY TURKEY TACOS

      GLUTEN-FREE | DAIRY-FREE

      Time: 20 mins
      Yield: 8 tacos 

      These Healthy Turkey Tacos are a fun, gluten-free meal idea for a quick weekly dinner or lunch. A great way to reduce the saturated fat content of tacos is to opt for more guacamole instead of cheese - avocado has a great amount of healthy fats to keep us satiated after dinner! Give these healthy tacos a try the next time you’re craving Mexican goodness. 

      Chicken This Out - 10 High Protein Meals that Don’t Require

      Ingredients: 

      • 8 corn tortillas or taco shells

      Turkey Mix 

      • 450g lean ground turkey 
      • 1 tbsp olive oil
      • 2 tbsp tacos seasoning
      • 1/2 tsp salt

      Guacamole

      • 2 avocados, mashed
      • 1 tbsp lime juice
      • 1 clove garlic minced
      • 1 tsp salt

      Topping ideas

      • Iceberg lettuce, shredded
      • Red cabbage, shredded
      • Diced tomatoes
      • cilantro, chopped
      • Sliced jalapeños
      • Salsa, low-fat sour cream, hot sauce, etc

        Method:

        1. Heat olive oil in a large pan over med-high heat. Add turkey, taco seasoning and salt, cooking for 10-12 minutes or until turkey is cooked through.
        2. Meanwhile, mash avocados and mix with lime juice, garlic and salt. To make these tacos come together even faster, you can also use store bought guacamole. Spread evenly over top of corn tortillas or inside taco shells.
        3. Add cooked turkey, followed by toppings of your choice. We love red cabbage, diced tomatoes, iceberg lettuce, cilantro, and jalapenos. Serve and enjoy!

           

           

          Beef/Pork Recipes:

          You may already know that both beef and pork are high in protein! In fact, 100g of cooked beef and pork provides just over half of your daily value of protein - making them an easy and excellent way to get your protein intake in every day. Our tip is to opt for grass-fed pork or beef, which omits a lot of harmful antibiotics and is naturally leaner. Check out a few of these easy beef/pork recipes that are great for meal-prep and a post-workout feast!

             

             

            ONE POT TERIYAKI BEEF ZOODLES

            Time: 30 mins
            Yield: 3-4 servings

            Busy on weeknights? Hate cleaning up lots of dishes? Try out this Teriyaki Beef Zoodles recipe. You only need one pot and you can easily portion this recipe into meal-prep containers to eat amongst the week. Zoodles are spiralized zucchini strands that work perfectly as a low-carb alternative to pasta. However, if you don’t have a spiralizer or don’t like zucchini, feel free to substitute for whole-wheat pasta instead!

            Chicken This Out - 10 High Protein Meals that Don’t Require

            Ingredients: 

            Sauce: 

            • 1/4 cup low-sodium soy sauce
            • 2-3 tablespoons coconut sugar or low-calorie sweetener of your choice
            • 3 tablespoons rice vinegar
            • 2 garlic cloves minced
            • 1/2 teaspoon grated ginger
            • 1 tablespoon cornstarch 
            • 2 tablespoons water plus more as needed (to thin out sauce)

            For the zoodles

            • 230g flank steak sliced into 1-2 cm thick slices
            • 1 teaspoon sesame oil
            • Salt and black pepper to taste
            • 5-6 medium zucchini cut into noodles using a spiralizer or a vegetable peeler (blotting with a paper towel helps absorb excess moisture)
            • 3 tablespoons olive oil divided
            • 1 cup pineapple chunks (fresh, frozen or canned (drained))
            • Salt black pepper and red chilli flakes to taste, (optional)
            • Sesame Seeds (optional)

            Method:

            1. Heat olive oil in a large pan over med-high heat. Add turkey, taco seasoning and salt, cooking for 10-12 minutes or until turkey is cooked through.
            2. Meanwhile, mash avocados and mix with lime juice, garlic and salt. To make these tacos come together even faster, you can also use store bought guacamole. Spread evenly over top of corn tortillas or inside taco shells.
            3. Add cooked turkey, followed by toppings of your choice. We love red cabbage, diced tomatoes, iceberg lettuce, cilantro, and jalapenos. Serve and enjoy!

            For the sauce: 

            1. Combine all the ingredients (except for the water) for the sauce into a medium bowl.
            2. In a separate large bowl, combine steak with salt, pepper, sesame oil and drizzle 1-2 tablespoons of sauce over top. Allow to marinate while you spiralize the zucchini noodles.
            3. Spiralize the zucchini into noodles using a spiralizer or a vegetable peeler.

            For the zoodles:

            1. Heat 1-2 tablespoons oil in a large pan on medium high heat until pan starts to get smokey. Add beef and allow to sear and brown on both sides (about 1 minute). Transfer onto a plate.
            2. Return pan to heat. Heat the remaining oil and add pineapples and cook until softened, around 1 minute. Stir in the beef and sauce, and turn heat to high. Allow sauce to bubble and thicken up. Add reserved water (only as needed) little by little, to thin out the sauce.
            3. *If cooking the zucchini noodles, add into pan and use tongs to toss and coat with sauce. Cook for 1-2 minutes until zucchini is just tender but still firm. Be careful not to overcook.
            4. Serve immediately and garnish with green onions and sesame seeds if desired.
            5. For meal prep - divide evenly into lunch containers. Store in fridge for up to four days.

             

              PALEO BEEF BURGER PATTIES

              GLUTEN-FREE | PALEO-FRIENDLY

              Time: 30 mins
              Yield: 6 burgers

              A paleo lifestyle is all about balance - eating whole unprocessed foods, grass-fed meat, leafy greens and moving your body every day. These paleo burgers are just that! - Except the exercise, that’s on your part ;). All aside, these patties are low in refined carbs and high in protein and healthy fat. Pair them with a delicious serving of caramelised onions and avocado. If you can’t handle a burger without a bun, opt for some grain-free buns or use big portobello mushrooms instead!

              Chicken This Out - 10 High Protein Meals that Don’t Require

              Ingredients: 

              Beef Patties

              • 680g of lean ground beef  
              • 1 teaspoon of salt
              • 1 teaspoon of pepper
              • 1 teaspoon of garlic powder

              Burger

              • 2 tablespoons of coconut oil
              • 2 small onions, thinly sliced
              • 2 tablespoons of balsamic vinegar
              • 1 tomato, sliced into 6 thick slices
              • 1 cup shredded green leaf lettuce
              • 3 avocados

                Method:

                1. Heat a medium pan to medium-high heat.
                2. Add 1 tablespoon of coconut oil, once melted add in thinly sliced onions. Saute until lightly caramelised, stirring occasionally (about 10-15 minutes).
                3. Add in balsamic vinegar. Saute for another 5 minutes, stirring occasionally. Set aside.
                4. Form approximately six burgers with the lean ground beef.
                5. Lightly season both sides with salt, pepper, and garlic powder.
                6. Heat a large pan to medium-high heat. Add in 1 tablespoon of coconut oil. Place the burgers in the pan and saute each side for 3-5 minutes until they are cooked to your preference.
                7. Remove from pan and let sit for 1 minute.
                8. Assemble burgers.
                9. Place 1 large slice of tomato on a plate, top with a pile of shredded lettuce, the burger, 2 tablespoons of the balsamic caramelised onions, and top with sliced avocado. We put half an avocado on each burger. 
                10. Serve with gluten-free mustard.

                 

                  SLOW-COOKER PORK

                  Prep time: 10 mins | Total time: 10 hours
                  Yield: 12 servings

                  Slow-cooking meat or vegetables is a popular and easy way to set-up your meals for the week. It also eliminates the temptation to order take-out because you’ll always have a delicious batch of food at the ready! This Slow-Cooker Pork recipe is a low-fat, low-carb and high-protein option for your meal prep. Simply spend 10 minutes preparing the ingredients in the morning, put it all in the slow-cooker, and by the time you come home from work you’ll have a delicious pork shoulder ready to devour or set up for the upcoming week. 

                  We recommend portioning this pork into airtight containers either in the fridge (lasts up to 4 days) or freezer (lasts up to 3 months). Ideas on how to serve, includes: with steamed vegetables, potato, quinoa, in a burger, in rice paper rolls, etc. Show us your creations with #genesisrecipes

                  Chicken This Out - 10 High Protein Meals that Don’t Require

                  Ingredients: 

                  • 1.4kg lean boneless pork shoulder
                  • 1 tbsp olive oil
                  • 1 large yellow onion, thinly sliced
                  • 10 cloves garlic, thinly sliced
                  • 1 tsp cumin
                  • 1 tsp paprika
                  • ¼ cup tomato paste
                  • ¼ cup coconut aminos (or soy sauce if none on hand)
                  • Salt and pepper to taste

                      Method:

                      1. Dry pork thoroughly with paper towels.
                      2. In a large pan over medium-high heat, heat olive oil. Add pork shoulder and cook 4 minutes per side, to brown. Remove pork shoulder and set aside.
                      3. Reduce heat under pan to medium-low. Add onion and cook, stirring, until onion is light brown in some places and almost charred in others, about 2 minutes. Add garlic, cumin, and paprika. Cook just until fragrant, about 30 seconds.
                      4. Place pork shoulder in slow-cooker and rub tomato paste on top. Pour onion, garlic, and spices over pork shoulder, using a rubber spatula to scrape the skillet. Pour coconut aminos over pork shoulder. Season with salt and pepper. Cover and cook on low for 8 to 10 hours.
                      5. Shred with two forks.
                      6. Cool completely before storing. Leftovers will keep in an airtight container in the fridge for up to 4 days, and in an airtight container in the freezer for up to 3 months.

                       

                         

                        Seafood Recipes:

                        Fish and seafood are known to be good sources of lean protein and typically low in saturated fat. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in beneficial omega-3 fatty acids. These healthy fats found in seafood can help maintain cardiovascular health and fight against inflammation - so it's a great idea to incorporate more quality seafood into your week! Here are two healthy fish recipes to get you fulfilling your daily protein and omega-3 goals.

                         

                         

                        LENTIL KALE AND FETA SALMON SALAD

                        Time: 60 mins
                        Yield: 4 servings

                        Lentils, kale and salmon are all powerhouses of nutrition in their own right. Put them all together into a salad and you have a healthy combination of protein, omega-3s and plant-based nutrients! This recipe is loaded with green vegetables and provides a lot of protein in the form of salmon, lentils and quinoa. Opting for a simple, homemade dressing rather than the store-bought variety also saves your body consuming excess sugar and preservatives. 

                        While this recipe may take a bit of extra time and care, it is also very nutritious and will last you a few extra servings throughout the week. You can save time by pre-cooking the quinoa and lentils beforehand, or buying some ingredients pre-cooked in a can or frozen. 

                        Chicken This Out - 10 High Protein Meals that Don’t Require

                        Ingredients: 

                        • 4 salmon fillets
                        • 110g dried green lentils
                        • 3/4 cup quinoa
                        • 1 1/2 cups vegetable stock
                        • 150g broccoli, chopped into small florets
                        • 150g chopped curly kale
                        • 120g green beans, chopped
                        • 4 spring onions, finely chopped
                        • 3 garlic cloves crushed
                        • juice of 1 large lemon
                        • 2 tbsp extra virgin olive oil
                        • handful finely chopped parsley
                        • 200g feta cheese
                        • salt and pepper

                            Method:

                            1. Rinse the lentils then place them in a saucepan, cover with plenty of cold water then bring up to the boil; boil rapidly for 10 minutes then turn down to a simmer and cook for a further 30 minutes or so, until tender but not mushy. Drain well then tip into a large bowl and set aside.
                            2. Rinse the quinoa and place it in a pan with the vegetable stock, bring up to the boil then turn down to a simmer, cover and cook for about 15 minutes, until all the water has evaporated. Remove from the heat and leave to stand (covered) for a further 10 minutes, until tender. Tip into the bowl with the lentils.
                            3. Place the broccoli, kale and green beans in a pan with a splash of water, bring up to the boil, cover and steam for about 10 minutes, until the vegetables are tender. Drain well and add to the bowl along with the spring onions.
                            4. Add the garlic, lemon juice, olive oil, parsley and seasoning to the bowl, toss everything together well then crumble in the feta and mix again.
                            5. Fry the salmon fillets for a couple of minutes on each side, or until cooked to your liking. Serve with the warm salad.

                             

                            PROTEIN TUNA PASTA BAKE

                            Time: 40 mins
                            Yield: 2-3 servings

                            Pasta bakes are such a family classic - they’re delicious, budget-friendly, and the perfect combination of crispy and creamy all at the same time. The old favourite is high in fat and carbohydrates, but there’s no reason we couldn’t make a healthier version! This Protein Tuna Pasta Bake is packed with vegetables, tuna and simple household ingredients. It is perfect for a post-workout feed or an easy fix for a busy weeknight. We recommend substituting regular pasta to whole-wheat for an extra fibre kick. 

                            Chicken This Out - 10 High Protein Meals that Don’t Require

                            Ingredients: 

                            • 100g whole-wheat pasta
                            • 2 cans tuna 
                            • ½ cup spinach
                            • 1 ⅕ cup sweetcorn
                            • ½ cup broccoli
                            • ½ cup mushrooms
                            • 1 tbsp garlic
                            • 1 tbsp mixed herbs
                            • 30g mozzarella cheese
                            • Pinch of pepper

                                Method:

                                1. Boil pasta on medium temperature for 10-15 mins. Season with a dash of salt if desired.
                                2. Empty both cans of tuna into a large bowl. Add spinach, sweetcorn, broccoli and mushrooms. Mix well with garlic and herbs.
                                3. Add drained pasta to bowl and mix again.
                                4. Add contents of bowl into a level ovenproof dish.
                                5. Add cheese and black pepper on top and bake for 15-20 mins in the oven on 200 degrees Celsius.
                                6. Remove from oven when golden colour.
                                7. Serve on plate and enjoy!

                                 

                                 

                                Vegetarian/Vegan:

                                Gone are the days where vegetarians rely only on lettuce or salads to fill them up. There are now so many delicious vegetarian meals and alternatives that are high in protein and friendly to your waistline - plus offer plenty of fibre and nutrients that most meat counter-parts lack! To add more plant-based protein sources into your diet, include foods like tofu, quinoa, nuts and beans. These will easily increase the protein in the dish and create a filling meal. 

                                Here are a few vegetarian and vegan recipes to help bust the myth that plant-based foods are low in protein. Try adding one of these meals into your week so you can reap the benefits of plant-based goodness!

                                 

                                 

                                BLACK BEAN STUFFED SWEET POTATOES

                                VEGETARIAN | GLUTEN-FREE

                                Time: 1 hour 30 mins
                                Yield: 4 servings

                                Sweet potatoes are very a-peeling. Get it? But seriously, they’re delicious, high in fibre, and contains most of our daily B vitamins. This Black Bean Stuffed Sweet Potato recipe is high in protein, contains a nice amount of greens, and is topped off with a delicious egg. If you don’t feel like egg, try opting for some marinated tofu instead for that added protein kick. 

                                While this seems like a long time to make, the preparation is super easy and you can always go do other things while your sweet potatoes are cooking in the oven (look at memes or pet your dog). Enjoy!

                                Chicken This Out - 10 High Protein Meals that Don’t Require

                                Ingredients: 

                                • 4 medium sweet potatoes
                                • 1 cup black beans
                                • 100g mozzarella cheese, freshly grated
                                • 2 cups fresh arugula
                                • 1 teaspoon olive oil
                                • half a lemon, juiced
                                • 4 eggs, cooked as desired
                                • salt and pepper

                                    Method:

                                    1. Preheat oven to 220°C. 
                                    2. Poke sweet potatoes with a fork and then place on a baking sheet. Bake for 30 minutes, then reduce the heat to 175°C and bake for 30-40 minutes more. 
                                    3. Remove sweet potatoes and let cool slightly, about 5 minutes. Carefully slice down the centre of the potato, pushing the skin open. Stuff each potato with mozzarella, then top equally with black beans. At this time you can pop it back into the oven for a few minutes to melt the cheese.
                                    4. Season arugula with olive oil and lemon juice, then add a sprinkle of salt and pepper. Add it on top of the black beans, then add your cooked eggs on top of the arugula. If desired, you can cook the eggs when the sweet potatoes have a few minutes left so they are all ready to go.

                                     

                                    EASY VEGAN CHILLI SIN CARNE

                                    VEGAN | DAIRY-FREE 

                                    Time: 40 mins
                                    Yield: 6 servings

                                    At Genesis we are a kicker for quick, easy recipes that we can take on the go or eat around a busy lifestyle. To please our vegan friends, the Easy Vegan Chilli Sin Carne was born. This recipe is loaded with legumes, veggies, and a delicious mix of spices and seasonings. Plus some soy-based mince to meat-up the texture too! To make this recipe extra easy, purchase a mixture of pre-chopped onion, celery and carrots to throw in at the start of this recipe. At 25g of protein per serve, this recipe shuts down anyone asking, “but where do you get your protein from?”

                                    Chicken This Out - 10 High Protein Meals that Don’t Require

                                    Ingredients: 

                                    • 2 tbsp olive oil
                                    • 3 cloves of garlic, minced
                                    • 1 large red onion, thinly sliced
                                    • 2 celery stalks, finely chopped
                                    • 2 medium carrots, peeled and finely chopped
                                    • 2 red capsicums, roughly chopped
                                    • 1 tsp ground cumin
                                    • 1 tsp chilli powder
                                    • Salt and pepper to taste
                                    • 800g tinned chopped tomatoes
                                    • 400g tin of red kidney beans, drained and rinsed
                                    • 100g dried red lentils
                                    • 400g frozen soya mince
                                    • 250 ml vegetable stock

                                        Method:

                                        1. Heat the olive oil in a large saucepan.
                                        2. Sauté the garlic, onion, celery, carrots and peppers for a few minutes, on a medium heat, until softened.
                                        3. Add the cumin, chilli powder, salt and pepper and stir.
                                        4. Pour in the chopped tomatoes, kidney beans, lentils, soy mince and vegetable stock.
                                        5. Simmer for 25 minutes.
                                        6. Serve with some steamed basmati rice, some freshly torn coriander and a squeeze of lime juice. Enjoy!
                                        7. Freezes well. Keeps for up to 4 days refrigerated.

                                         

                                        TERIYAKI TOFU STIR-FRY

                                        VEGAN | DAIRY-FREE 

                                        Time: 30 mins
                                        Yield: 4 servings

                                        Got leftover veggies and don’t know what to do with them? Make a stir-fry! This easy Teriyaki Tofu Stir Fry requires only one pot and is the perfect weeknight meal. All you need to do is whisk together a quick sauce, add an assortment of veggies you have on hand, and serve it over cooked quinoa or rice for a complete high-protein packed dish! 

                                        Tofu is the star of this dish because it’s a great source of plant-based protein and contains all eight essential amino acids. Win-win! Make sure to marinate your tofu in a delicious marinade as it soaks up any flavour you put with it. 

                                        Chicken This Out - 10 High Protein Meals that Don’t Require

                                        Ingredients: 

                                        • 400g firm tofu
                                        • 1 cup asparagus
                                        • 1 cup red capsicum, sliced (or any veggies)
                                        • 1 tbsp Tamari sauce (or soy sauce if none on hand)
                                        • 2 tbsp green onions, finely chopped
                                        • 2 tsp red chilli sauce (optional)
                                        • 2 tsp cooking oil

                                            For the Sauce:

                                            • 3 tbsp Tamari sauce
                                            • 1 tbsp sesame oil
                                            • 1 ½  tbsp rice vinegar
                                            • 5 cloves garlic, minced
                                            • 1/2 tbsp ginger, grated
                                            • 1/4 cup coconut sugar, or maple syrup
                                            • 2 tsp cornstarch
                                            • 1/2 cup water

                                            For Serving:

                                            • 4 cups quinoa, cooked (or brown rice)

                                            Method:

                                            To Prepare the Tofu:

                                            1. Cut the block of tofu in half. Place each half in 2 clean paper towels one at a time and gently press/squeeze to remove excess stored liquid (without breaking up the tofu). 
                                            2. Cut the tofu into 2-5cm cubes and pan fry on medium-high heat in a non-stick pan with 1 tsp cooking oil.
                                            3. Mix and turn frequently until all the water is burned off and the tofu is lightly golden brown on most sides. If you find that the tofu is sticking to the pan, add a little more oil. 
                                            4. While the tofu is cooking, continue on to the rest of the recipe.
                                            5. Once the tofu is done, add 1 tbsp tamari (or soy sauce) and toss once more. Set the tofu aside in a bowl.
                                            6. Using a wet paper napkin, quickly wipe down the non-stick pan while it's still hot.

                                            To Prepare the Dish:

                                            1. Whisk all the sauce ingredients in a small bowl and set aside. 
                                            2. Prep any veggies. For asparagus, trim the bottom of the spheres and cut them into 5cm long pieces. For any other veggies, dice or slice them to preferred size.
                                            3. Once the tofu is done cooking and set aside, quickly wipe down and use the same non-stick pan to saute the veggies.
                                            4. Heat 1 tsp cooking oil on medium-high heat. Add in the diced veggies and saute until cooked through, but still slightly crispy. 
                                            5. Add in the pan-fried tofu. 
                                            6. Add in the sauce. Turn the heat down to medium and let it cook until the sauce starts to thicken and coat the tofu and veggies. 
                                            7. Taste and adjust flavour if needed with additional tamari and/or coconut sugar.
                                            8. If using, mix in the red chilli paste and green onions. Mix once more. 
                                            9. Turn off the heat and serve over cooked quinoa.

                                                

                                                

                                              We hope you enjoy these delicious high-protein meal alternatives to give our chicken friends a  break. Creating healthy and delicious meals that are high in protein don’t always have to revolve around the same meal over and over - you can always reinvent your favourite meals into a healthier version and experiment with different lean proteins. If you need assistance looking for more high-protein options, try incorporating a protein supplement into your routine. You can find the whole range of best-selling proteins and health supplements on the market at www.genesis.com.au!

                                               

                                              About the Author

                                              I'm Jody, a graphic designer fuelled by making a creative difference in the world. Part of my passion involves leading a healthy lifestyle and eating guilt-free food that benefits both my body and soul. 

                                              After finishing three years of full-time study at Griffith University on the Gold Coast, I set out to travel the world to collect creative inspiration for my design career. I also wanted to figure out how to achieve more balance and happiness within myself. What I learnt from travelling every day is that your body is your most important vehicle, you must fuel it with the right nutrients! That is a big contributing factor in your personal well-being and happiness, plus it gives you the drive to step out of your comfort zone and do new things. 

                                              Coming back home, I started working for Genesis.com.au. Working at Genesis became such a great fit for me as I can combine my skills of a graphic designer and passion for leading a healthy lifestyle every day. 

                                              Investing in your health is one of the most important things you can do for yourself, and by reading this e-book, you have already taken a step into doing that! Feeling good every day through the food and supplements I take inspires me to help others feel the same - that is the inspiration behind this e-book. On behalf of the team at Genesis, we wish you great success and gains on your fitness journey!

                                               

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