Category Archives: Protein dishes

Aubergine egg blini with cauliflower and mozzarella


This is full protein and vegetable breakfast.

The “blini” is made with eggs and aubergine flesh.

This blini is topped with spicy cauliflower stir fried pieces and mozzarella slices.

Finish in your grill until the cheese melts.

If you want to increase the protein, place one poached egg on top of it!


4 eggs

1 medium aubergine

1 cup chopped cauliflower

1 mozzarella sliced

Crispy bacon

Salt, black pepper, chili flakes



The aubergine blinis.

IMG_20170310_131811_256 bake aubergine in the oven, spoon out the flesh. Put in a bowl with the eggs, season and blend until you have a paste. Fry two pancakes.



Chop the cauliflower, mix with oil, spices and stir fry until it gets al dente. Divide between the two blinis.


Top with crispy bacon and mozzarella slices


Grill until the cheese melts.

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Parmigiana di melanzane with extra protein


I gave a little twist to this recipe and to increase the protein in it I added chicken breast pieces.

In this recipe i used a 19×19 cm baking tray.


Aubergine cut to 10 mm thick slices to cover the pan twice

12 tbsp Tomato sauce (Recipe here)

3 mozzarella, sliced

25 g parmesan

2 chicken  breasts

salt and black pepper


Cut the aubergine slices and fry on a little oil.

Cut the chicken breasts horizontally  in half. Season with salt and black pepper.

Dust the slices with flour and fry on a little oil until they gain a little colour. Put aside.

Spoon a few tablespoons of sauce in the pan and arrange half of the aubergine slices.

Dice the chicken breasts and arrange half of them on top  of the aubergine with half of the mozzarella slices and a few tablespoons of Parmesan. Spoon a few tablespoons of sauce.

Put another aubergine layer, chicken and mozzarella and Parmesan.

Cover with tomato sauce.

Bake on 170 C° for 40 minutes or until the crust is golden.


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Crispy fragrant chicken with sugar snap peas



Chicken breast strips

Flour, eggs, breadcrumbs

Oil to fry


Soy sauce

Chopped spring onion

Ginger garlic paste


Five spice

1 handful sugar snap peas

1 tbsp chopped onion

1 tbsp ginger garlic paste

Red chili flakes

Sauce to drizzle

2 tbsp Hoisin sauce

1 tbsp vinegar


Toasted sesame seeds to garnish



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Chicken scalloppini with mushrooms



Another chicken-protein dish of my low carb meal plan.

One chicken breast gives 20-25 g protein.

To make it a little complex I made a mushroom sauce with double cream.

I served with steamed cauliflower florets.

If your meal plan allows, you can serve it with 60 g booked rice or 60 g boiled pasta.


2 chicken breast cut horizontally half

Salt and black pepper

Flour to dust

1 cup sliced mushrooms

2 tbsp chopped onion

2 tsp ginger garlic paste

1 tsp thyme

Salt and black pepper

Red chili flakes

1 beef cube

Double cream


Cut the chicken breast half like a papillion. Pound it to the thickness of five millimeter.

Season with salt and black pepper.

Dust with flour.

Fry the chicken in 1-2 tbsp oil for 1 minutes on both sides.

Remove the chicken. On the oil fry the chopped onion with the ginger garlic paste.

Add the mushrooms and fry for 5 minutes.

Add a little water, the beef cube.

Put the chicken scallop into the sauce.

Simmer for five minutes, add cream or sour cream.

Bring to the boil and remove from the heat.



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Breaded lamb cutlet with caramellized brussels sprouts and chestnuts


Once in a week red meats have to be on my plate.

This time I wanted two pieces of breaded lamb cutlets.

For a side dish I’ve chosen caramelised Brussels sprouts with chestnuts.

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Baked Brie In puff pastry with Blackcurrant Preserves


This combo is a real low carb meal.

Puff pastry is rich in fat, this cheese is rich in fat and protein.

In 320 grams (one sheet): fat -72 g, carbs -110 g, protein -18 g (cca.)

If you want to burn fat, this combo is excellent.

You can wrap the two halves of the cheese with 2/3rd of one  sheet puff pastry.

The cheese gives fat of 26 grams and protein of 18 grams.

Two cakes give fat: 74 g, carbs:73 g, protein:30 g.

2-3 teaspoons of blackcurrent jam contain 10 g sugar.


1x 150 g soft cheese, Bergaderimg_20161118_180430_819

1 puff pastry

Coarse black pepper

Egg yolk to brush

2 tsp blackcurrent jam


It’s very easy to make this.

Cut the cheese horizontally in half. Scatter the cut side with coarsely crushed black pepper.

Wrap with the puff pastry.

Arrange on a baking tray, brush with egg yolk and bake at 180 C° for 20 minutes until it turns golden.

Remove from the oven, let it cool for ten minutes and serve with blackcurrant preserve or jam.




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Breaded chicken pieces with bbq sauce or Crack Chicken

Chicken pieces marinated in savoury yoghurt and fried in breadcrumbs.

Served with barbecue sauce.


For the marinade

1 chicken breast pieces 2,5 x2,5 cm

1 cup yoghurt (hung yoghurt)

1 tbsp ginger-garlic paste

1 tsp paprika powder

1 tsp turmeric powder

1 tsp sugar

Salt, black pepper

For the coating

Flour, eggs, breadcrumbs

For the sauce

4 tablespoon BBQ sauce

1 tablespoon lime juice

1 tsp ginger- garlic paste

Oil to fry

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Hungarian lecso with sardines and poached egg


I keep posting meals that rich in protein.

I eat these meals for breakfast and supper, or dinner.

Hungarian lecso, or in other words sautéd vegetables in tomato sauce, with sardines and eggs are good friends.

Hungarian lecso, or Gipsy lecso is similar to the French Ratatouille provencale.

For one breakfast you can serve one cup vegetable lecso with two sardines and one-two poached eggs.

Three pieces of sardines give 20 g protein, one egg gives 5 g protein. You can use fresh or canned sardines as well, although fresh sardines are much better.


For the lecso (Ratatouille provencale)

1 cupsicam paprika

1/2 chopped onion

1 tbsp ginger-garlic paste

250 ml tomato pulp

1 tsp smoked paprika powder

1 tsp vegetable powder

Salt and black pepper

1 can sardines in tomato sauce

2 poached eggs


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