WEEK 3 — 5 HEALTHY PROTEIN DISHES WITH EVOO (Extra Virgin Olive Oil)

Dishes rich in protein to recover energy, enhanced with the fresh and citrus touch of our EVOO.

INTRODUCTION

Protein is essential for muscle repair and feeling full. This week we focus on hearty but healthy dishes. We will use the EVOO (Extra Virgin Olive Oil) to marinate, cook and season, providing a citrus freshness that cuts the fat and balances the flavors of meats, fish and vegetable proteins.

Recipe 1 — Chicken Breast Marinated with EVOO (Extra Virgin Olive Oil)

Short description: Grilled chicken has never been so tasty. The citrus marinade keeps it juicy and tender.

Servings: 2
Time: 25 min (+ marinating time)
Difficulty: easy

Ingredients

• 2 chicken breasts
• 4 tablespoons EVOO (extra virgin olive oil)
• 1 clove of minced garlic, dried rosemary
• salt and pepper

Preparation (step by step)

1. Marinate: In a bowl, mix the EVOO (Extra Virgin Olive Oil), minced garlic, rosemary, salt and pepper. Add the breasts and let marinate for at least 30 minutes.
2. Cook: Heat a skillet or griddle over medium-high heat. Cook chicken 5-6 minutes per side until golden brown and done inside.
3. Rest: Let the chicken rest for 2 minutes before cutting to retain the juices.
4. Serve: Serve with steamed vegetables.

Recipe 2 — Energetic Chickpea and Tuna Salad with EVOO (Extra Virgin Olive Oil)

Brief description: Vegetable and animal protein combined in a quick and very satiating dish.

Servings: 2
Time: 10 min
Difficulty: easy

Ingredients

• 1 jar of cooked chickpeas (400g)
• 2 cans of natural tuna
• 1 cucumber, cherry tomatoes
• 4 tablespoons EVOO (extra virgin olive oil)

Preparation (step by step)

1. Prepare: Wash and drain the chickpeas. Chop the cucumber and divide the cherry tomatoes.
2. Mix: In a large bowl, combine the chickpeas, drained tuna, cucumber and tomatoes.
3. Dress: Generously pour the EVOO (Extra Virgin Olive Oil). Salt and pepper to taste.
4. Serve: Mix well and serve fresh.

Recipe 3 — Grilled Salmon with EVOO Sauce (Extra Virgin Olive Oil)

Short description: Omega-3 and high-quality proteins. The EVOO highlights the fatty flavor of the salmon.

Servings: 2
Time: 15 min
Difficulty: easy

Ingredients

• 2 fresh salmon loins
• 4 tablespoons EVOO (extra virgin olive oil)
• fresh dill
• Salt flakes

Preparation (step by step)

1. Cooking: Heat a frying pan. Add a tablespoon of EVOO (Extra Virgin Olive Oil). Cook the salmon 4 minutes on the skin side until crispy, then 2 minutes on the other side.
2. Plate: Remove the salmon.
3. Sauce: Off the heat, add the rest of the EVOO (Extra Virgin Olive Oil) to the hot pan with the chopped dill to create a quick emulsion with the fish juices.
4. Serve: Pour the sauce over the salmon.

Recipe 4 — Firm Tofu Sautéed with Vegetables and EVOO (Extra Virgin Olive Oil)

Short Description: A delicious vegan option. The citrus touch of EVOO gives life to the tofu.

Servings: 2
Time: 20 min
Difficulty: easy

Ingredients

• 200g firm tofu
• Various vegetables (pepper, carrot, broccoli)
• 4 tablespoons EVOO (extra virgin olive oil)
• Soy sauce

Preparation (step by step)

1. Prepare: Drain and press the tofu to remove the water. Cut it into cubes.
2. Saute: Heat 2 tablespoons of EVOO (Extra Virgin Olive Oil). Brown the tofu.
3. Add vegetables: Add the chopped vegetables and sauté until al dente.
4. Finish: Add a splash of soy and the rest of the EVOO (Extra Virgin Olive Oil). Mix and serve.

Recipe 5 — Grilled Beef Steak with EVOO (Extra Virgin Olive Oil) and Herbs

Brief description: Protein of high biological value. EVOO lightens the forcefulness of red meat.

Servings: 2
Time: 15 min
Difficulty: easy

Ingredients

• 2 beef steaks (200g each)
• 4 tablespoons EVOO (extra virgin olive oil)
• fresh thyme, garlic
• Sal Maldon

Preparation (step by step)

1. Cook: Cook the steaks on a very hot grill or pan to taste.
2. Plate: Put the meat on plates.
3. Sauce: In the same hot pan, add the EVOO (Extra Virgin Olive Oil), the thyme and the crushed garlic. Let it infuse for 30 seconds.
4. Serve: Pour this infused oil over the steaks and finish with Maldon salt.

CONCLUSION AND FINAL NOTES

This protein menu shows that eating healthy is easy and tasty. EVOO (Extra Virgin Olive Oil) is an incredible ally to add flavor.