Field note 11
How to make high protein french toast and measure batter uptake
Choose bread, compare egg and milk ratios, and follow a pan method. Learn how to account for the batter that reaches the finished toast when estimating protein.
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Protein Is Healthy
Field notes on high-protein home cooking from many kitchens: dal, paneer, tofu, beans, eggs and chicken, plus breakfasts, lunch boxes, snacks and general meal plans.
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11 published notes
Field note 10
Chicken dinners that share the same burner
Cook chicken with rice, pasta, couscous or potatoes using clear ingredient quantities and a shared-burner sequence, including the preparation needed for dishes that start with cooked ingredients.
Field note 09
Quiche or frittata for a protein focused brunch
Compare a spinach quiche with a vegetable frittata through their eggs, dairy, pastry and portions. Follow the cooking methods and see what a fair protein and calorie comparison must account for.
Field note 08
How to make paneer bhurji with vegetables
A measured paneer bhurji with peas and capsicum, including the vegetable cooking order, a brief paneer finish and separate corrections for a wet base or a dry scramble.
Field note 07
Strained or regular yogurt for breakfast bowls
Choose between strained and regular yogurt, compare equal weights, and account for fruit, nuts and oatmeal when estimating breakfast calories.
Field note 06
Ful medames with tahini, bread and optional eggs
Make a measured fava bean breakfast with lemon, a separate tahini sauce, bread and optional eggs. Compare canned and dried bean methods, and learn how to adjust the texture for a bowl or flatbread.
Field note 05
Chicken biryani protein mistakes when dividing portions
A practical guide to allocating chicken biryani across plates, accounting for bones, rice, sauce and garnishes, with a worksheet method for recipe nutrient estimates.
Field note 04
Why yogurt turns watery in cilbir and how to assemble it
Separate yogurt whey from water carried by poached eggs, choose a thick yogurt base, and follow a clear assembly sequence for garlic yogurt, eggs and pepper butter or oil.
Field note 03
Baked or pan fried tofu for rice bowls: compare oil, texture and effort
Compare oven and skillet recipes for tofu rice bowls, including oil added at each stage, texture cues and cooking work. Use matching rice and vegetables to compare the methods and read ingredient nutrition figures accurately.
Field note 02
Beans on toast or eggs on toast: protein, bread and toppings
Compare breakfast preparations using the same bread, with sourced ingredient descriptions. See how bean sauces, butter and different egg methods change what goes on the plate.
Field note 01
How to add tofu to savoury oatmeal
Choose between finely chopped tofu, browned cubes and a silken tofu substitution. Compare oat textures, pressing methods and vegetable cooking sequences using published recipes.