More protein in my diet

Fish dish #1 Asian style
1. Cut ginger into thin stripes and put on plate
2. Put fish on top (tilapia is inexpensive and nice for this)
3. Put little bit of water in plate and a few drops of soy sauce
4. Microwave covered on HIGH for 3-5 min.
(Check to see if you can crumb it with a fork)
5. Season with salt to taste

Optional: Put a few drops of rice wine and a few shakes of salt before microwave. Put some green onion on top after microwave.

Beef dish #1 Steak
1. Buy sirloin beef chop (about 0.5 lb = 8 oz.)
2. Preheat oven to 375 ºF and a pan on stove top to highest setting
3. Grill with or without oil for 1-2 min. on each side (Do not heat for too long, slight browning is enough)
4. Put little salt on each side and move onto aluminum foil; bake uncovered for 5 min.
5. Open oven and cover the aluminum foil and close oven
6. Turn off the oven. Leave in for another 8-10 min.
7. Season with ground black pepper to taste

Chicken dish #1 Stir-fry
1. Buy chicken breast and cut into bite size
2. Marinate with a spoon of rice wine, an egg white, a spoon of soy sauce
3. Mix thoroughly and leave in fridge covered for >30 min.
4. Cut any vegetables (green pepper, mushrooms or anything you like)
5. Heat the pan with oil
6. Stir fry chicken until golden-brown
7. Add vegetables and salt (or any other seasoning)
8. Stir fry for another few minutes

Shrimp dish #1 Stir-fry
1. Buy frozen shrimp (cooked or uncooked) and peeled frozen green soybeans
2. Boil the green soybeans in water for a few minutes
3. Heat the pan with oil
4. Throw in a clove of garlic, chopped
5. Throw in shrimp and boiled green soybeans
6. Season with salt to taste

Optional: Add green onion and egg


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