Look no further if you are looking for high-protein recipes that can be made in a hurry! These four stir-fry recipes are not only delicious but they can all be prepared in under 30 minutes.
Protein is an important part of any diet, especially for military veterans looking to maintain their health and fitness. These recipes include meat or seafood as the primary protein source, so they are perfect for anyone on a high-protein diet. Let’s get cooking!
Introduction
As a military veteran, you know the importance of maintaining a healthy diet. Eating enough protein is essential for keeping your muscles strong and your body functioning correctly. However, it can be hard to find the time to cook a healthy meal when you’re always on the go. That’s why quick high-protein recipes are so important. These four stir-fry recipes can all be made in under 30 minutes and packed with deliciousness and nutrients. So whether you’re looking for a quick lunch or an easy dinner option, one of these recipes is sure to fit the bill. Let’s get cooking!
1. Beef and Broccoli Stir-Fry
This beef and broccoli stir-fry is perfect for a quick and healthy meal. The beef is high in protein, and the broccoli is packed with vitamins and minerals. This dish can be on the table in less than 30 minutes!
Ingredients:
– 1 pound lean beef, cut into thin strips
– 2 cups broccoli florets
– 1 red pepper, sliced
– 1 onion, sliced
– 2 tablespoons olive oil
– 3 cloves garlic, minced
– 1/2 teaspoon ground ginger
– 1/4 teaspoon red pepper flakes
– 1/4 cup soy sauce
– 1/4 cup beef broth
– 2 tablespoons cornstarch
– 1 tablespoon honey
– salt and pepper to taste
Instructions:
1. Heat the olive oil over high heat in a large skillet or wok. Add the beef strips and cook for 3-5 minutes or until browned. Remove the beef from the pan and set aside.
2. Add the broccoli, peppers, onions, and garlic to the pan and cook for 3-5 minutes or until tender.
3. Whisk together the soy sauce, beef broth, cornstarch, honey, ginger, and red pepper flakes in a small bowl. Add this mixture to the pan and cook for 2-3 minutes or until thickened. 4. Add the beef to the pan and season with salt and pepper to taste. Serve over rice or noodles. Enjoy!
2. Chicken Stir-Fry with Snow Peas
This chicken stir-fry is a delicious and healthy option for a quick meal. The chicken is high in protein, and the snow peas are a good source of vitamins and minerals. This dish can be on the table in less than 30 minutes!
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into thin strips
– 2 cups snow peas
– 1 red pepper, sliced
– 1 onion, sliced
– 2 tablespoons olive oil
– 3 cloves garlic, minced
– 1/2 teaspoon ground ginger
– 1/4 teaspoon red pepper flakes
– 1/4 cup soy sauce
– 1/4 cup chicken broth
– 2 tablespoons cornstarch
– 1 tablespoon honey
– salt and pepper to taste
Instructions:
1. In a large skillet or wok, heat the olive oil over high heat. Add the chicken strips and cook for 3-5 minutes or until browned. Remove the chicken from the pan and set aside. 2. Add the snow peas, peppers, onions, and garlic to the pan and cook for 3-5 minutes or until tender.
3. In a small bowl, whisk together the soy sauce, chicken broth, cornstarch, honey, ginger, and red pepper flakes. Add this mixture to the pan and cook for 2-3 minutes or until thickened.
4. Add the chicken back into the pan and season with salt and pepper to taste. Serve over rice or noodles. Enjoy!
3. Shrimp Stir-Fry
This shrimp stir-fry is a delicious and healthy option for a quick meal. The shrimp is high in protein, and the vegetables are a good source of vitamins and minerals. This dish can be on the table in less than 30 minutes!
Ingredients:
– 1 pound shrimp, peeled and deveined
– 2 cups broccoli florets
– 1 red pepper, sliced
– 1 onion, sliced
– 2 tablespoons olive oil
– 3 cloves garlic, minced
– 1/2 teaspoon ground ginger
– 1/4 teaspoon red pepper flakes
– 1/4 cup soy sauce
– 1/4 cup chicken broth
– 2 tablespoons cornstarch
– 1 tablespoon honey
– salt and pepper to taste
Instructions:
1. In a large skillet or wok, heat the olive oil over high heat. Add the shrimp and cook for 3-5 minutes or until browned. Remove the shrimp from the pan and set aside. 2. Add the broccoli, peppers, onions, and garlic to the pan and cook for 3-5 minutes or until tender.
3. In a small bowl, whisk together the soy sauce, chicken broth, cornstarch, honey, ginger, and red pepper flakes. Add this mixture to the pan and cook for 2-3 minutes or until thickened.
4. Add the shrimp back into the pan and season with salt and pepper to taste. Serve over rice or noodles. Enjoy!
4. Salmon Stir-Fry
This salmon stir-fry is a delicious and healthy option for a quick meal. The salmon is high in protein, and vegetables are a good source of vitamins and minerals. This dish can be on the table in less than 30 minutes!
Ingredients:
– 1 pound salmon fillets, cut into cubes
– 2 cups broccoli florets
– 1 red pepper, sliced
– 1 onion, sliced
– 2 tablespoons olive oil
– 3 cloves garlic, minced
– 1/2 teaspoon ground ginger
– 1/4 teaspoon red pepper flakes
– 1/4 cup soy sauce
– 1/4 cup chicken broth
– 2 tablespoons cornstarch
– 1 tablespoon honey
– salt and pepper to taste
Instructions:
1. In a large skillet or wok, heat the olive oil over high heat. Add the salmon cubes and cook for 3-5 minutes or until browned. Remove the salmon from the pan and set aside.
2. Add the broccoli, peppers, onions, and garlic to the pan and cook for 3-5 minutes or until tender.
3. In a small bowl, whisk together the soy sauce, chicken broth, cornstarch, honey, ginger, and red pepper flakes. Add this mixture to the pan and cook for 2-3 minutes or until thickened.
4. Add the salmon back into the pan and season with salt and pepper to taste. Serve over rice or noodles. Enjoy!
These are four quick high-protein meat and seafood stir-fry recipes for military veterans. These recipes are quick and easy to make, and they are packed with protein and nutrients. So, if you are looking for a quick and healthy meal option, start shopping for your ingredients today!
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