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Tag: high protein dinner

  • Hot Honey Halloumi Chicken Linguine (High Protein, Serves 2)

    Hot Honey Halloumi Chicken Linguine (High Protein, Serves 2)


    If you love a creamy pasta but still want to keep your meals high in protein, this Hot Honey Halloumi Chicken Linguine needs to be on your menu. It’s the perfect balance of sweet, spicy and savoury: tender spiced chicken, silky garlic cream sauce, and golden crispy halloumi drizzled in hot honey on top.

    It feels like proper comfort food, but each portion still packs a solid hit of protein, making it ideal for a satisfying lunch or easy weeknight dinner.

    Why You’ll Love This Recipe
    • High protein and satisfying – thanks to the chicken, halloumi and light cream cheese, you’re getting a really decent protein boost while still enjoying creamy pasta.
    • Sweet–spicy flavour combo – the hot honey halloumi is the star: crispy, salty cheese with that sticky honey, chilli and lemon hit on top.
    • Simple ingredients – everything is supermarket‑friendly and you probably have most of the spices in your cupboard already.

    • Perfect for two – this recipe is written for 2 portions, ideal for a cosy dinner or for cooking once and saving a portion for later.

    Ingredients (Serves 2)


    For the chicken pasta
    • 200 g uncooked chicken breast, diced (about 7 oz)
    • 2 tsp paprika
    • 2 tsp garlic salt
    • 1 tsp onion powder
    • Low‑cal cooking spray or 1–2 tsp olive oil
    • 120 g dry linguine (about 4 oz)
    • 80 g light cream cheese (about 1/3 cup)
    • 1 chicken stock cube (or 1 tsp chicken bouillon powder)
    • 8–10 cherry tomatoes, halved
    • 2 cloves garlic, crushed or minced
    • 150–200 ml reserved pasta water (2/3–3/4 cup), to loosen the sauce as needed
    For the hot honey halloumi
    • 80 g halloumi, cut into small chunks (about 3 oz)
    • 2 tbsp honey
    • Juice of 1/2 lemon (about 1–2 tbsp)
    • 1/2–1 tsp chilli flakes / red pepper flakes, to taste
    To finish

    • Fresh parsley, chopped, for garnish

    Step‑by‑Step Method

    1. Season the chicken
      Add your diced chicken breast to a bowl. Sprinkle over the paprika, garlic salt and onion powder. Give it a good mix so every piece is coated, then spray with a little oil (or drizzle with a small amount of olive oil) and toss again.
      This simple dry rub gives the chicken loads of flavour without needing a long marinade.
    2. Cook the linguine
      Bring a large pan of salted water to the boil and cook the linguine according to the packet instructions until al dente.
      Before you drain the pasta, scoop out 150–200 ml (2/3–3/4 cup) of the starchy pasta water and set it aside – this is liquid gold for loosening and emulsifying your sauce later.
    3. Fry the chicken
      Heat a large non‑stick frying pan over medium heat and give it a spray of oil. Add the seasoned chicken in an even layer and cook for around 5–10 minutes, stirring occasionally, until the pieces are browned on the outside and cooked through in the middle.
      You want a bit of colour on the chicken here – it adds flavour and makes the sauce more savoury and rich.
    4. Add garlic and tomatoes
      Once the chicken is cooked, add the crushed garlic and the halved cherry tomatoes straight into the pan. Pour in a small splash of water to help everything move.
      Let the tomatoes cook until they start to blister and soften, then gently press them down with the back of a spatula. They’ll break down into a fresh, slightly sweet tomato base for your sauce.
    5. Build the creamy sauce
      Turn the heat down slightly and add the light cream cheese and chicken stock cube to the pan. Start with about 150 ml of the reserved pasta water and stir well until the cream cheese melts and the stock cube dissolves.
      You’re aiming for a smooth, glossy sauce that lightly coats the chicken. If it looks too thick, add a splash more pasta water; if it’s too thin, let it bubble gently for a minute or two to reduce.
    6. Toss through the linguine
      Tip the drained linguine straight into the pan with the sauce. Use tongs or a couple of forks to toss the pasta through until every strand is coated.
      Keep the pan on low heat while you do this so the sauce stays warm and creamy without drying out.
    7. Crisp up the halloumi
      In a separate pan, add a little cooking spray and place it over medium heat. Add the halloumi chunks in a single layer and fry for a few minutes on each side until they are golden and crispy with some deeper, caramelised edges.
      Halloumi can go from perfect to overdone fairly quickly, so keep an eye on it and turn as needed.
    8. Make the hot honey
      While the halloumi is still in the pan, turn the heat to low. In a small bowl, mix together the honey, lemon juice and chilli flakes. Pour this mixture over the hot halloumi and gently toss to coat.
      The honey will loosen slightly with the heat, creating a glossy, sweet–spicy glaze that clings to the cheese.
    9. Plate up
      Divide the creamy chicken linguine between two warm bowls. Spoon the hot honey halloumi over the top of each portion, making sure you get some of that sticky glaze too.

    Finish with a sprinkling of freshly chopped parsley for colour and freshness.

    Macros per Portion (Approximate)
    These values will vary slightly depending on the exact brands you use, but as a guide, per serving you’re looking at roughly:
    • Calories: 535 kcal
    • Protein: 50 g
    • Carbohydrates: 65 g
    • Fat: 14 g

    This makes it a great option if you’re trying to hit a higher protein target while still enjoying a proper, restaurant‑style bowl of pasta.

    Tips and Variations
    • Make it spicier: Add extra chilli flakes to the hot honey, or a pinch of cayenne to the chicken seasoning.
    • Swap the pasta: Linguine works beautifully, but spaghetti, tagliatelle or a short pasta like rigatoni will also pick up the sauce nicely.
    • Lighter option: Use reduced‑fat halloumi and go a little lighter on the honey to shave off a few calories if you prefer.

    • Vegetarian twist: Swap the chicken for extra halloumi or a can of chickpeas (drained and dried before frying) and keep everything else the same.

    How to Serve and Store
    This dish is best served immediately so you get the full effect of that crispy, hot honey halloumi on top of the silky pasta.
    If you do have leftovers:
    • Cool them quickly and store in an airtight container in the fridge for up to 2 days.
    • Reheat gently in a pan with a splash of water or milk to loosen the sauce.

    • The halloumi won’t be as crisp once reheated, but the flavours will still be delicious.

  • One-Pan Lemon Pepper Prawns, Orzo and Spinach (Easy High-Protein Dinner)

    One-Pan Lemon Pepper Prawns, Orzo and Spinach (Easy High-Protein Dinner)


    If you love a cosy, creamy bowl of pasta but hate a mountain of washing up, this one-pan lemon pepper prawns, orzo and spinach is about to become your new weeknight staple. It’s high in protein, full of fresh flavour, and cooks in around 25 minutes – all in a single frying pan or skillet.


    What Makes This Recipe Different

    Most creamy pasta dishes rely on loads of cream or cheese, but this version gets its silkiness from starchy orzo and a little butter, brightened with lemon and packed with spinach for extra greens. You get that “comfort food” feeling without a heavy, bloated aftermath, and it’s easy to scale up or down depending on how many you’re feeding.

    Ingredients


    Serves 4
    • 1 lb / 450 g raw prawns (shrimp), peeled and deveined
    • ½ teaspoon kosher salt, plus extra to taste
    • ½ teaspoon black pepper
    • ½ teaspoon garlic powder
    • 1 tablespoon neutral oil (olive or rapeseed)
    • 1 lemon, thinly sliced
    • ½ small onion or 1 small shallot, finely diced
    • 3–4 garlic cloves, minced
    • 1½ cups / about 280 g dry orzo pasta
    • ½ cup dry white wine (optional but adds great flavour)
    • 2 cups / 480 ml chicken or vegetable stock
    • Zest and juice of 1 lemon
    • ½ teaspoon dried oregano or Italian herb mix
    • Pinch chilli flakes / red pepper flakes (optional)
    • 1–2 tablespoons butter (optional, for richness)
    • 2–3 cups fresh spinach, roughly chopped or whole baby leaves
    • Small handful fresh parsley, dill or basil, chopped

    Optional: add ½ teaspoon lemon pepper seasoning or extra cracked black pepper for a stronger lemon pepper kick.

    Step-by-Step Method

    1. Season the Prawns
      Pat the prawns dry with kitchen paper, then toss them in a bowl with the salt, pepper, garlic powder, a drizzle of oil and a little lemon zest. This quick seasoning step helps the prawns sear nicely and means every bite is flavourful.
    2. Sear the Prawns and Lemon Slices
      Heat the oil (and 1 tablespoon butter if using) in a large frying pan or skillet over medium–high heat. Add the prawns in a single layer and sear for 30–60 seconds per side, just until they turn pink around the edges, then transfer them to a plate. Quickly add the lemon slices to the hot pan, sear both sides for about 30 seconds, and set them aside with the prawns.
    3. Build the Flavour Base
      Turn the heat down to medium. Add the diced onion or shallot to the same pan and cook for 2–3 minutes until softened and translucent. Stir in the minced garlic and chilli flakes, cooking for 30–60 seconds until fragrant – this forms the aromatic base for the whole dish.
    4. Toast the Orzo
      Tip the dry orzo into the pan and stir so it’s coated in the onion, garlic and oil. Toast it for 2–3 minutes, stirring frequently, until some of the grains look lightly golden. This step deepens the flavour and helps the orzo hold its texture as it cooks.
    5. Deglaze and Simmer
      Pour in the white wine, if you’re using it, and scrape up any browned bits from the bottom of the pan with a wooden spoon. Let the wine bubble away until it’s mostly absorbed, then add the stock, remaining lemon zest, dried oregano or Italian herbs, and a pinch of salt and pepper. Bring everything up to a gentle boil, then reduce the heat and simmer for 8–10 minutes, stirring occasionally, until the orzo is just tender and most of the liquid has been absorbed.
    6. Add Spinach and Prawns
      Stir the spinach through the hot orzo and let it wilt for 1–3 minutes. Once the greens have softened, return the prawns and seared lemon slices to the pan, nestling them into the orzo. Cook for another 2–3 minutes until the prawns are fully pink and opaque and the orzo is creamy but not dry.
    7. Finish with Lemon and Herbs

    Take the pan off the heat and stir in the lemon juice and another small knob of butter if you like a glossy finish. Taste and adjust the seasoning with extra salt, pepper or lemon juice, then scatter over your chopped fresh herbs. Serve straight from the pan at the table for that relaxed, rustic feel.

    How to Make It Lighter or Heavier

    For a lighter version, skip the butter and use extra stock instead of wine, then load up the spinach or add extra vegetables like courgette or peas. For something more indulgent, stir in a little grated Parmesan or pecorino at the end to create a richer, risotto-like texture without needing loads of cream.

    Serving Suggestions and Leftovers

    This dish is pretty much a complete meal in one pan, but you can add a simple side salad or some crusty bread if you want to stretch it for more people. Leftovers reheat well with a splash of stock or water; the orzo will thicken as it sits, so loosening it gently on the hob brings it back to life without drying out the prawns.

    From TikTok to Table
    If you found this recipe via my TikTok, you’ve already seen how quick and simple it is to throw together. Over there I share the step-by-step video, plus real-time cooking tips and flavour swaps. If you cook this one-pan lemon pepper prawns and orzo, tag me in your video or photo so I can see your creation

  • High Protein Chicken Curry That Beats Takeaway

    High Protein Chicken Curry That Beats Takeaway


    If you love a good curry but also want to hit your protein goals, this high‑protein chicken curry is perfect for you. It’s creamy, comforting, packed with flavour, and still simple enough for a busy weekday night.

    This recipe uses lean chicken breast and thick Greek yogurt to boost the protein while keeping the sauce silky and rich. With around 35–40g protein per serving (before adding any extra sides), it’s a proper main meal, not just a light bite.

    Ingredients


    Serves 2 hungry adults
    • 400 g chicken breast, diced into bite‑size pieces
    • 150 g thick Greek yogurt
    • 1 medium onion, finely chopped
    • 3 cloves garlic, crushed or finely chopped
    • 1 teaspoon fresh grated ginger (about a 2 cm piece of ginger root)
    • 2 tablespoons curry powder (or your favourite mild/medium blend)
    • 200 g chopped tomatoes or passata
    • 1 tablespoon oil (olive or vegetable)
    • 1/2 teaspoon chilli powder (adjust to taste)
    • Salt and black pepper to taste
    • Fresh coriander, chopped, to serve

    • Cooked basmati rice, to serve

    Method

    1. Marinate the chicken
      Add the diced chicken to a bowl.
      Stir in half of the Greek yogurt (about 75 g), half of the curry powder, a good pinch of salt, and some black pepper.
      Mix well, then set aside while you prepare everything else – even 10 minutes of marinating helps the flavour.
    2. Brown the chicken
      Heat the oil in a large non‑stick pan over medium‑high heat.
      Add the marinated chicken pieces and cook until lightly browned on the outside. They don’t need to be fully cooked through yet.
      Remove the chicken to a plate and keep any juices in the pan.
    3. Build the flavour base
      In the same pan, add the chopped onion. Cook gently for 4–5 minutes until soft and starting to turn golden.
      Stir in the garlic and grated ginger and cook for about 1 minute until fragrant.
      Add the remaining curry powder and the chilli powder, stirring for 30 seconds to toast the spices.
    4. Create the sauce
      Pour in the chopped tomatoes or passata and a small pinch of salt.
      Stir well, then let the sauce simmer for a few minutes until slightly thickened.
    5. Finish cooking the chicken
      Return the browned chicken (and any juices) to the pan.
      Stir so the pieces are well coated in the sauce.
      Simmer gently for 8–10 minutes, or until the chicken is cooked through and the sauce has reduced to a nice consistency.
    6. Stir in the yogurt
      Turn the heat right down (or briefly off) so the curry is hot but not boiling.
      Stir in the remaining Greek yogurt until the sauce becomes creamy and smooth.
      Taste and adjust the seasoning with extra salt, pepper or chilli if you like more heat.
    7. Serve
      Spoon cooked basmati rice into bowls.
      Ladle the chicken curry on top or to one side.
      Garnish with chopped fresh coriander.

    Enjoy immediately – or let it cool and portion up for high‑protein meal prep.

    Approximate Nutrition (Per Serving, Without Rice)
    These numbers will vary slightly depending on the exact brands you use, but for this curry split into two portions:
    • Calories: roughly 350–400 kcal
    • Protein: roughly 35–40 g
    • Carbohydrates: mostly from the tomatoes, roughly 10–15 g
    • Fat: roughly 10–15 g

    Once you add a typical serving of basmati rice, you’ll have a very satisfying, balanced high‑protein main meal.

    Tips and Variations
    • Make it milder: Use a mild curry powder and reduce the chilli powder to a pinch.
    • Make it hotter: Add extra chilli powder, fresh chilli, or a little cayenne.
    • Add more veg: Stir in a handful of spinach, peas or peppers in the last few minutes of cooking.


    • Swap the protein: You can replace the chicken with firm tofu or chickpeas; just adjust cooking time so they heat through in the sauce.