Other than chicken breast, steak, protein shake, energy bars, etc., there are a lot more high-protein food choices. Using a combination of protein sources not only ensure protein intake, but also provide a lot more variety in a high-protein diet.

This versatile recipe can be modified as either a protein-rich dish or a snack. Even better, it works well for meal prep too! The recipe can provide 61g of high-quality, complete protein. And don’t skip the ‘Dietitians’ tips’ to make different varieties of this recipe.

Recipe

Serves: 2 as a dish, 4 as snacks

Time: 20 minutes

Skill required: slicing, frying, whisking

Equipment: knife, chopping board, oven-proof frying pan, spatula, oven

Ingredient list

• 1tbsp olive oil

• 1/2 fennel (finely sliced) OR 1/2 onion +1tsp fennel seed (crushed/ground)

• 125g lean pork mince

• 50g green pea

• 3-4 eggs (whisked)

• 30g fetta cheese (crumbled)

• salt and pepper

Methods

1. Preheat oven to 180°C/350°F.

2. On high heat, add oil to the pan and fry finely sliced fennel in a pan until softened.

3. Add in lean pork mince and fry until pork becomes brown on the outside

4. Sprinkle the pea, and add whisked eggs into the pan. Move ingredients around and ensure the egg fills the bottom of the pan. Season with salt and pepper.

5. Turn off the heat, crumble the fetta cheese into the pan, and transfer the pan into the oven. Bake for 12 minutes or until the top is golden.

Dietitian’s Tips

• Make it snack size: After step 3, fill the fried mixture into muffin tins, and continue to step 4. Keep leftovers in the fridge for up to 4 days, enjoy them cold or microwave for 60-90 seconds.

• Make it a meal: add 1-2 slices of toast with optional salad.

• Ovo-lacto: Use firm tofu instead of pork mince.

• Non-high protein option: simply leave out pork mince.

• Extra flavours: diced capsicum, cherry tomatoes, and diced pumpkin are great additives to the recipe. Simply add in step 2.

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