3 high protein dinners | DIETITIAN RECIPES | no protein powder needed

yogurt

🥗Healthier: Greek yogurt

💰Cheaper: sour cream

Greek yogurt adds creaminess with fewer calories.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is less expensive and has a neutral flavor.

Start by seasoning 1 pound of bone-in chicken thighs with salt, black pepper, and paprika, ensuring they are evenly coated.

Spray the air fryer basket with cooking spray.

Place the chicken thighs skin-side down in the air fryer basket, avoiding overcrowding.

In a clean bowl, season rainbow baby carrots with olive oil, salt, black pepper, and cumin.

Add the seasoned carrots to the air fryer basket with the chicken thighs.

Air fry both the chicken and carrots at 390°F until the chicken is cooked through and the carrots are soft, about 30 minutes.

While the chicken and carrots are cooking, prepare the pearl couscous using a rice cooker or stovetop, substituting chicken bone broth for water to enhance flavor and protein.

Cook 2 cups of pearl couscous according to package instructions, which takes about 15 to 20 minutes.

Chop fresh scallions and cilantro, using all parts except the roots.

In a small pot over medium-low heat, heat olive oil, scallions, red pepper flakes, and cilantro until it starts to sizzle and the oil turns red, then remove from heat.

In a bowl, mix the cooked scallion-cilantro oil with half a lemon's juice, adding salt and pepper to taste.

Once everything is cooked, assemble the dish by spreading the scallion labneh on a plate, layering the fluffy pearl couscous on top, and adding the soft, caramelized carrots and chicken thighs.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens