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Here's one of our favourite scientific facts: you burn 10 to 30 per cent of the kilojoules you eat each day simply by digesting your food. But not all foods are created equal. Your body uses more kJs to digest protein (about 105 torched for every 420 eaten) than it does to digest fats and carbs (42 to 63 burned for every 420). Protein also helps build muscle - and the more muscle you have, the higher your metabolism. This wonder nutrient also makes you feel fuller faster, and new research published in the Journal of Nutrition has shown that a diet with some extra protein is more effective at trimming body fat than a standard low-fat, high-carbohydrate diet. The key, say researchers, is to include a balance of protein and carbs in your three daily meals. And with these easy, flavour-packed recipes, that shouldn't be a problem...


In recipes that don't specify amounts for meats, poultry or fish, use a total of 340g to 450g. Each recipe makes four serves.

1. Lamb burger with smoked mozzarella
Cut 115g of smoked mozzarella into four pieces. Divide 450g of lamb mince into quarters and form into patties around each piece of cheese. Add salt and pepper to taste. Grill until the outsides feel very firm, about 3 to 4 minutes per side. Serve on toasted buns with salad leaves and your choice of condiments.

2. Chicken braised in soy sauce and lemon
Brown chicken pieces in 2 tbs olive oil. Remove from pan. In same pan, sauté 1 chopped garlic clove. Add ½ tbs grated lemon zest, a pinch of cayenne pepper, 2 tbs soy sauce, 1 tsp sugar and 1/3 cup water; stir. Add chicken, cover and simmer for 15 minutes, turning pieces once. Add lemon juice and more soy sauce to taste.

3. Grilled chicken with pesto sauce
For pesto: in a food processor, blend 2 cups fresh basil, 1 garlic clove, a pinch of salt, 2 tbs pine nuts, ½ cup grated parmesan and ½ cup extra-virgin olive oil. For chicken: season 450g of thin chicken cutlets with salt and pepper. Grill for 4 minutes per side. Paint with pesto and serve.

4. Chicken with citrus sauce
For citrus sauce: in a pan, warm the zest and juice of 1 lemon plus the sections of another lemon, an orange and a grapefruit. Add ¼ cup olive oil, 1 tsp fresh thyme leaves, ½ tsp minced garlic, 1 small onion (diced) and salt and pepper. For chicken: rub a chicken breast with a small amount of extra virgin olive oil and sprinkle with salt and pepper. Grill for 10 minutes and serve with the citrus sauce.

5. Chicken tikka with yoghurt sauce
For yoghurt sauce: mix 1 cup yoghurt, 1 tsp minced garlic, lemon juice, salt and pepper. For chicken: cut chicken breast into 2cm chunks and marinate in ¼ cup yoghurt, ¼ cup ground cashews and 1 tsp each of ground cardamom, ground coriander, minced ginger, tandoori paste and minced garlic for 30 minutes. Grill until cooked through (about 7 minutes); serve with yoghurt sauce.

6. Grilled chicken with wasabi sauce
For sauce: combine 1 tbs minced garlic, ½ cup rice vinegar, 2 tbs mirin (Japanese rice wine; you'll find it in your supermarket's international aisle), 2 tbs soy sauce, 1 tbs minced fresh ginger, 1 tsp wasabi powder and salt and pepper to taste. Warm over low heat or in microwave. For chicken: brush breasts with olive oil and grill for 10 minutes. Pour sauce over chicken; garnish with chopped shallots and coriander.

7. Herb-roasted chicken cutlets
Mix 1 tbs minced fresh tarragon, ¼ cup chopped fresh dill, ½ cup chopped fresh parsley, salt and pepper to taste. Place chicken in a baking dish with 1 tbs olive oil, herb mixture and 1 cup chicken stock. Roast at 165°C for about 15 minutes. Serve with herb sauce.

8. Sautéed chicken with warm spices
Heat 4 tbs peanut oil in a large fry pan. Shake salt and pepper onto chicken cutlets then coat in flour seasoned with cayenne pepper. Sauté chicken until cooked through, about 3 minutes per side. Remove from pan. In same pan, sauté ½ cup diced onion until soft. Add 1 tbs minced fresh ginger, 1/8 tsp nutmeg, 1 tsp paprika, ¼ tsp ground cinnamon and 1 cup chicken stock; cook over medium heat until reduced. Add chopped coriander leaves and lime juice to taste. Spoon sauce over the chicken.

9. Chicken Cobb Salad
Dice 6 slices of cooked bacon (fat removed) and 2 cooked chicken breasts. Chop half a red onion, a tomato, an avocado and a hard-boiled egg. Top a bowl of lettuce with the meat, vegetables, egg, and ½ cup crumbled blue cheese. Whisk together 2/3 cup olive oil, 1/3 cup sherry vinegar, a diced shallot, 1 tsp Dijon mustard, and salt and pepper to taste. Toss all together and serve.

10. Kung Pao prawns
Combine 1 tbs dry sherry or Shaoxing wine (Chinese wine you can get from most Asian food shops), ½ tsp cornstarch and 650g of peeled raw prawns. Heat 2 tbs canola oil and cook a few dried chilli peppers over medium heat until slightly blackened. Mince 2 cloves of garlic and add to prawn mixture, along with 1 tsp minced ginger. Cook for about 3 minutes. Reduce heat, add 1 tsp sugar and 3 tbs soy sauce, and cook for 5 minutes. Remove from heat and stir in 1 tsp sesame oil and a chopped shallot. Garnish with 60g chopped roasted peanuts.

11. Grilled prawn salad with chilli and basil
Grill 680g of peeled raw prawns until firm. Toss 4 cups salad greens with 1 cup torn Thai basil leaves, ¼ cup diced red onion and 1 diced cucumber. Whisk together the juice of 2 limes, 1 tbs fish sauce, 1/8 tsp chilli flakes, ½ tsp sugar and 1 tbs water. Toss with greens and vegetables. Lay prawns on top and serve.

12. Mediterranean seafood salad
Cut 225g of any firm white fish (leatherjacket is a good choice) into 2cm chunks and drop into boiling salted water. After 30 seconds, add 230g each of scallops and peeled raw prawns. Cover, remove from heat, let sit for 10 minutes, then drain. Toss the seafood with ½ cup minced fresh parsley, 1 tbs capers, 1 chopped shallot, ¼ cup olive oil and salt and pepper to taste. Add lemon juice and other seasonings to taste, serve.

13. Grilled fish with basil dipping sauce
For sauce: combine 2 tbs water, 1 tsp minced garlic, 2 tbs soy sauce, 2 tbs rice vinegar, 1 tbs sugar, 1 red chilli, deseeded and thinly sliced, and ½ cup sliced fresh basil. Season 450g firm white fish (try mullet or whiting) with salt and pepper. Cook, turning once, until cooked through (8 to 12 minutes, depending on thickness). Serve with sauce.

14. Oven-baked fish
Soak firm white fish fillets in 1½ cups milk, then drain and coat in bread crumbs seasoned with salt and pepper. Coat the bottom of a baking tray with 2 tbs olive oil. Add fillets and drizzle with a little oil. Bake at 230ºC for 8 to 15 minutes. Serve with lemon wedges.


15. Garlic prawn fajitas with guacamole
Cook minced garlic cloves in 1 tsp canola oil until fragrant. Add 450g of peeled prawns; season and cook until see-through (about 3 minutes). Mash an avocado with 2 tbs minced shallots or onion, 1 tsp garlic, 1 tsp diced chilli, a squeeze of lemon juice and salt and pepper. Serve the prawns and guacamole on 4 heated flour tortillas. Garnish with coriander.

16. Grilled sausage, chicken and vegetable skewers
Cut chicken breast and your favourite sausage into 3cm chunks. Cut an eggplant into 3cm cubes and 2 red capsicums into 3cm pieces. Cut a lemon into 8 wedges. Thread pieces onto skewers, alternating ingredients, and sprinkle with salt and pepper. Grill for 10 to 15 minutes and remove pieces from skewers; squeeze grilled lemon over the dish. Serve.

17. Pan-cooked salmon with miso-carrot sauce
For sauce: in a food processor, combine ¼ cup peanut oil,¼ cup rice vinegar, 3 tbs mild/sweet miso (try the Asian section of your supermarket), 1 tbs dark sesame oil, 2 carrots and a chunk of peeled fresh ginger. Blend until chunky-smooth. Add salt and pepper to taste. For fish: in a pan, heat 1 tbs olive oil. Sprinkle 450g salmon with salt and pepper to taste. Cook for 4 minutes, turn, and cook until it reaches desired colour. Serve with sauce.

18. Salmon scramble
Whisk 4 eggs, 2 tbs milk and salt and pepper to taste. Heat ½ tbs butter until foamy. Add egg mixture and reduce heat. Stir gently, pushing eggs from pan edges to the centre. Add ½ cup flaked smoked salmon. Remove eggs from heat when just set. Garnish with dill.

19. Barramundi meunière
Heat 1 tbs olive oil in a pan. Sprinkle barra fillets with salt and pepper; coat in flour. Cook until brown on one side (about 3 minutes); turn. Cook second side until firm to touch. Drizzle with lemon juice and olive oil; top with chopped parsley.

20. Grilled kingfish with fruit salsa
For salsa: mix diced papaya, mango, pineapple and/or watermelon with ½ cup each of diced capsicum (any colour) and red onion, 2 tbs minced chilli, ¼ cup chopped coriander, 1 tbs olive oil, 3 tbs lime juice and salt to taste. For fish: sprinkle kingfish with salt and pepper and grill on one side for 5 minutes; turn and cook to desired colour. Serve with salsa and lime wedges.



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