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Imagen: cocinayrecetas
Como es sabido, las comidas ricas en proteínas pueden ayudarte a sentirte satisfecho por un buen período, manteniendo tu hambre a raya durante el día. Las proteínas tardan más tiempo en digerirse que los carbohidratos. Asimismo, es esencial para construir masa muscular magra, lo que contribuye a una pérdida de peso, si es que ese es tu objetivo. No incrementa el nivel de azúcar en la sangre como lo harían las comidas a base de carbohidratos. Así que convendría echar un vistazo a estas recetas ricas de proteína para disfrutar tus almuerzos .
Shawarma de garbanzo Esta receta es saludable , siendo una versión sin carne pero con mucho sabor. Para ello se calienta el horno a 180 °C. En un recipiente vierte 30 g de ajo machacado, 1 cucharada de comino en polvo, 1 cucharada de cilantro en polvo, 1 cucharadita de sal, 1 cucharadita de pimienta de Jamaica, 1/2 cucharadita de jengibre en polvo, 1/2 cucharadita de pimienta negra molida, 1/2 cucharadita de cúrcuma en polvo, una pizca de pimienta de cayena. Mezcla junto con 3 cucharadas de aceite de oliva extra virgen hasta obtener una pasta homogénea. Vierte 2 tazas de garbanzos y 1/3 de taza de cebolla morada cortada en finas tiras. Coloca sobre una bandeja de horno y cocina durante 30 minutos. Mientras tanto, vierte a una olla 1 taza de mijo crudo, 2 tazas de agua y una pizca de sal. Lleva al fuego hasta que hierva, baja la temperatura y deja cocinar alrededor de 15 minutos o hasta que el agua se evapore. Apaga y deja reposar unos minutos. Mezcla los garbanzos con el mijo y sirve un poco sobre pan árabe. Puedes acompañar con perejil, pimiento morrón asado, queso feta, aceitunas negras y cebolla picada.
Tostadas de aguacate y espinacas Esta receta es muy fácil de hacer y tiene una dosis extra de proteínas . Tan solo, tritura un aguacate hasta obtener un puré grueso. Saltea un manojo de espinacas con un poco de cebolla finamente picada y aceite de oliva. Cocina 2 claras de huevo y reserva. Unta un poco de puré de aguacate sobre una tostada de pan integral, agrega un poco de espinacas salteadas, claras de huevo cocidas, unas rodajas de tomate y, sazona con sal y pimienta.
Tazón de quinoa y salmón Esta recta está repleta de proteínas y sabores que te dejaran satisfecho y saludable . Para ello, mezcla un poco de quinoa cocida, aguacate en trozos, tomates en trozos, queso feta en trozos, brotes de girasol y mezcla hasta homogenizar. Acompaña con un dip de yogur griego y hierbas finas.
Como te darás cuenta, son recetas que no requieren mucho tiempo para su elaboración, pero si mucho sabor. Así que elige aquella que más se te antoje y comparte con los tuyos.
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin