In celebration of National Picnic Week, which takes place this week, we have collated some of the best, healthy, high-protein picnic recipes for you to enjoy as a good old-fashioned pastime.
LIGHT SCOTCH EGGS
The British picnic staple but made healthy. This scotch egg recipe is a low-fat alternative to one of the nation’s favourite picnic snacks and contains over 20 grams of protein per egg.
INGREDIENTS:
- 1 shallot, finally chopped
- 5 medium eggs
- 85g green lentils
- 225g extra lean pork mince, less than 5% fat
- 5 tsp rapeseed oil
- 2 tsp finely chopped sage
- 3 tsp finely chopped chive
- ½ tsp dry mustard powder
- Large pinch of grated nutmeg
- 1 tbsp plain flour
- 25g panko crumbs
NUTRITION PER SERVING:
- 223 calories
- 21g protein
- 7g fat
- 3g carbohydrates
METHOD:
- In a non-stick frying pan, heat 1 tsp of oil. Fry the shallots in the oil for a few minutes until softened and set aside on a plate to cool.
- In a pan of cold water, place four eggs. Bring to a boil; cook the eggs for five more minutes as the water starts to boil. Once the eggs are done, run under cold water to stop them from cooking further.
- Mash the lentils in a bowl, then stir in the pork mince, sage, two tsp of chives, mustard, nutmeg, shallots, a pinch of salt and a generous amount of black pepper.
- Peel the shells from the eggs and pat dry.
- Divide the mixture evenly into four.
- Pat down a quarter of the minced meat on a surface to a 12cm circle. Place the meat around one of the eggs and, with both hands, pat and press until the egg is completely covered. Do this with all but one of the eggs and roll over a floured surface.
- Mix the panko crumbs and chives. Beat the remaining egg, and brush over each coated egg, then roll the eggs in the crumbs.
- Lay the eggs on a lined baking tray and chill for 25 minutes in the fridge.
- Brown all of the coated eggs in two tsp of oil for two minutes. Transfer to a baking tray.
- Bake the scotch eggs for 12 minutes in a preheated oven at 190C. 1
CRISPY CHICKEN & AVOCADO SANDWICH
These sandwiches are a perfect addition to your picnic basket, full of protein-packed chicken, fresh avocado and crunchy lettuce.
INGREDIENTS:
- 2 chicken fillets
- 100g plain flour
- 1 beaten egg
- One splash of milk
- 3 tbsp ground almonds
- 1 tbsp sesame seeds
- 3 tbsp vegetable oil
- 2 avocados
- ½ lime, juiced
- 4 balms
- 1 lettuce
NUTRITION PER SERVING:
- 613 calories
- 36g protein
- 31g fat
- 44g carbohydrates
METHOD:
- Place the chicken fillets on a board and cover with clingfilm, and flatten the chicken with the rolling pin, then cut both breasts diagonally.
- Put the flour on a plate and season.
- Combine the egg and milk in a shallow bowl. Dust the chicken pieces in flour and dunk them into the egg mix. Add the almond and sesame seeds to any remaining flour on a plate and coat the chicken in the mixture.
- Heat half the oil in a large frying pan over medium heat and fry the chicken for four minutes on each side until golden and crisp, adding the rest of the oil when you turn the pieces over. Cut into the chicken to check it is cooked through, and then leave to cool for five minutes.
- Scoop out the avocado into a bowl, and add lime juice, salt and mash up. Spread the avocado over the balms, top with lettuce, and then the chicken. 2
BANANA, OAT, ALMOND AND BLUEBERRY MUFFINS
A sweet muffin to have for dessert at a picnic, full of fruit and goodness. This recipe is a great way to stay on track of your fitness while still enjoying a sweet treat.
INGREDIENTS:
- 150g rolled oats
- 150g spelt flour
- 1 tsp baking powder
- 100g almonds, lightly toasted and chopped
- 100g blueberries
- 2 tsp mixed spice
- ¼ tsp salt
- 2 bananas, peeled and mashed
- 140ml maple syrup
- 100ml rapeseed oil
- 2 medium eggs, beaten
NUTRITION PER SERVING:
- 272 calories
- 6g protein
- 3g fat
- 2g carbohydrates
METHOD:
- Preheat the oven to 200C, and line a 12-hole muffin tray with 12 paper cases
- In a large bowl, combine the oats, spelt flour, baking powder, almonds, blueberries, mixed spice and salt.
- In another large bowl, mix together the mashed bananas, maple syrup, rapeseed oil, eggs and 60ml of cold water. Stir this well into the dry ingredients until fully combined.
- Divide the mixture between the muffin cases and bake for 20 minutes. Remove and leave the cool. 3
Why not take a handful of SCI-MX’s snacks to sit alongside your homemade picnic bites? From chocolate chip protein brownie to jaffa bake bars, there are lots of delicious options to choose from to get that extra hit of protein.
References:
- https://www.bbcgoodfood.com/recipes/lighter-scotch-eggs
- https://www.bbcgoodfood.com/recipes/crispy-chicken-smashed-avocado-baps
- https://www.waitrose.com/content/waitrose/en/home/recipes/recipe_directory/b/banana-oat-almondblueberrymuffins.html