Quick and High-Protein Texas-Inspired Recipes
Incorporating Texas flavors while maintaining high protein and low fat content can be done swiftly with the right recipes. Here are four Texas-inspired meals that each contain roughly 40 grams of protein and can be made in 15 minutes or less, including a vegan option.
1. Tex-Mex Chicken Wraps
Ingredients:
- 2 large boneless, skinless chicken breasts (about 8 oz each)
- 1 tbsp olive oil
- 1 tbsp taco seasoning
- 4 whole wheat tortillas
- 1 cup low-fat shredded cheese
- 1 cup pico de gallo (store-bought or homemade)
- 1 avocado, sliced
- 2 cups shredded lettuce
Instructions:
1. Cook the Chicken: Heat olive oil in a skillet over medium-high heat. Season the chicken breasts with taco seasoning. Cook the chicken for about 4-5 minutes on each side or until fully cooked. Remove from the skillet and slice thinly.
2. Assemble the Wraps: Warm the tortillas in the microwave or on a skillet. Divide the sliced chicken between the tortillas. Top each with shredded cheese, pico de gallo, avocado slices, and shredded lettuce. Roll up the wraps and serve.
Nutritional Info (per serving):
- Protein: 42g
- Fat: 14g
- Carbs: 32g
2. Quick Beef Fajita Stir-Fry
Ingredients:
- 1 lb lean beef sirloin, thinly sliced
- 2 bell peppers (any color), thinly sliced
- 1 red onion, thinly sliced
- 2 tbsp olive oil
- 1 tsp chili powder
- 1 tsp cumin
- 1 tsp garlic powder
- Salt and pepper to taste
- 1 cup cooked quinoa (pre-cooked for quick assembly)
- Fresh cilantro for garnish
Instructions:
1. Cook the Beef: Heat 1 tbsp of olive oil in a large skillet over high heat. Add the beef slices, chili powder, cumin, garlic powder, salt, and pepper. Cook for about 3-4 minutes, stirring frequently until the beef is browned. Remove from the skillet.
2. Cook the Veggies: In the same skillet, add another tbsp of olive oil. Add the bell peppers and onions. Stir-fry for 3-4 minutes until tender.
3. Combine and Serve: Add the beef back to the skillet and mix well with the vegetables. Serve over pre-cooked quinoa and garnish with fresh cilantro.
Nutritional Info (per serving):
- Protein: 40g
- Fat: 12g
- Carbs: 28g
3. Spicy Shrimp Tacos
Ingredients:
- 1 lb large shrimp, peeled and deveined
- 1 tbsp olive oil
- 1 tbsp taco seasoning
- 8 small corn tortillas
- 1 cup cabbage slaw mix
- 1 avocado, sliced
- 1/2 cup salsa
- 1 lime, cut into wedges
Instructions:
1. Cook the Shrimp: Heat olive oil in a skillet over medium-high heat. Toss the shrimp with taco seasoning. Cook the shrimp for 2-3 minutes on each side or until pink and opaque.
2. Warm the Tortillas: While the shrimp is cooking, warm the corn tortillas in the microwave or on a skillet.
3. Assemble the Tacos: Divide the cooked shrimp between the tortillas. Top each taco with cabbage slaw mix, avocado slices, and a spoonful of salsa. Serve with lime wedges.
Nutritional Info (per serving):
- Protein: 40g
- Fat: 10g
- Carbs: 30g
4. Vegan Tex-Mex Black Bean and Quinoa Salad
Ingredients:
- 2 cups cooked quinoa (pre-cooked for quick assembly)
- 1 can black beans, drained and rinsed
- 1 cup corn kernels (fresh or frozen)
- 1 red bell pepper, diced
- 1 avocado, diced
- 1/2 cup red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh cilantro, chopped
- 2 tbsp olive oil
- 2 tbsp lime juice
- 1 tsp cumin
- 1 tsp chili powder
- Salt and pepper to taste
Instructions:
1. Combine Ingredients: In a large bowl, combine the cooked quinoa, black beans, corn, red bell pepper, avocado, red onion, cherry tomatoes, and cilantro.
2. Prepare Dressing: In a small bowl, whisk together olive oil, lime juice, cumin, chili powder, salt, and pepper.
3. Toss Salad: Pour the dressing over the quinoa and vegetable mixture and toss well to combine. Serve immediately.
Nutritional Info (per serving):
- Protein: 20g (double serving for 40g protein)
- Fat: 15g
- Carbs: 40g
These recipes are designed to provide a quick, high-protein meal that captures the bold and delicious flavors of Texas. Enjoy your cooking!
