Abdul's High Protein Kitchen

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💪 High-protein meals for fitness lovers
🍗 Healthy recipes to support your goals
🥩 Protein-packed breakfast, lunch & dinner
🏋️ Eat smart, stay strong

Cookbook: https://samiprotein.gumroad.com/l/sami-high-protein

09/16/2026

Classic Glazed Garlic Herb Meatloaf

Ingredients

2 lbs ground beef (or a blend of ground beef and pork)

1 cup breadcrumbs or panko

2 large eggs

1/2 cup milk

1 medium yellow onion, finely chopped

4 cloves garlic, minced

1/2 cup ketchup or BBQ sauce (plus an extra 1/4 cup for the top glaze)

1 tablespoon Worcestershire sauce

1 teaspoon dried parsley, thyme, or Italian seasoning

Salt and black pepper, to taste

Fresh parsley, chopped (for garnish)

Instructions

Preheat your oven to 375°F (190°C) and line a baking sheet or loaf pan with parchment paper or foil.

In a large mixing bowl, combine the ground beef, breadcrumbs, eggs, milk, chopped onion, minced garlic, 1/2 cup of ketchup (or BBQ sauce), Worcestershire sauce, Italian seasoning, salt, and black pepper. Mix gently until just combined (avoid overmixing to keep the meatloaf tender).

Shape the mixture into a uniform oval loaf and place it onto the prepared baking sheet or into your loaf pan.

Spread the remaining 1/4 cup of ketchup or BBQ sauce evenly over the top of the meatloaf to create a glossy glaze.

Bake uncovered in the preheated oven for 55 to 65 minutes, or until the internal temperature reaches 160°F (71°C) and the center is fully cooked.

Garnish with freshly chopped parsley, let it rest for 10 minutes before slicing, and serve warm with extra glaze or gravy.

09/16/2026

Creamy Herb-Glazed Pork Tenderloin / Chicken Breast

Ingredients

1.5 to 2 lbs pork tenderloin or chicken breasts

1/4 cup unsalted butter, melted

3 cloves garlic, minced

1 tablespoon fresh herbs (such as tarragon, thyme, and parsley), finely chopped

1 teaspoon whole grain mustard or Dijon mustard

1 cup heavy cream or chicken broth

Salt and black pepper, to taste

Heavy-duty aluminum foil

Instructions

Preheat your oven to 375°F (190°C) and line a roasting pan with heavy-duty aluminum foil.

Season the meat generously on all sides with salt, black pepper, and chopped fresh herbs.

Place the seasoned tenderloin or chicken breasts in the center of the foil-lined pan.

In a small bowl, whisk together the melted butter, minced garlic, whole grain mustard, and heavy cream (or chicken broth) to create the sauce base.

Pour the creamy herb glaze mixture evenly over and around the meat.

Cover loosely with foil to lock in moisture, and bake for 30 to 45 minutes until fully cooked through and tender.

Uncover for the last 10 minutes to let the top brown nicely.

Slice the juicy meat, place on a serving platter, and spoon the rich creamy herb pan sauce generously over the top.

09/16/2026

Slow-Cooker Garlic Butter Onion Pot Roast

Ingredients

3 to 4 lbs chuck roast

2 large yellow onions, sliced

5-6 cloves whole or minced garlic

1/2 cup unsalted butter, sliced into pats

1 packet (1 oz) onion soup mix

1 cup beef broth

1 tablespoon Worcestershire sauce

1 teaspoon dried thyme or rosemary

Salt and black pepper, to taste

Instructions

Season the chuck roast generously on all sides with salt, black pepper, and dried thyme.

Place half of the sliced yellow onions and garlic cloves at the bottom of your slow cooker.

Position the seasoned chuck roast directly on top of the onions.

Scatter the remaining onion slices, garlic cloves, and pats of butter all over and around the roast.

In a small bowl, whisk together the beef broth, onion soup mix, and Worcestershire sauce, then pour the mixture over the roast.

Cover and cook on LOW for 7 to 8 hours (or on HIGH for 4 to 5 hours) until the beef is fork-tender and completely fall-apart status.

Serve warm, spooning the rich garlic butter onion gravy generously over each portion.

09/15/2026

Herb-Glazed Roast Beef / Ribeye Roasts

Ingredients

3 beef roasts or thick ribeye cuts (about 3 to 4 lbs each)

4 tablespoons unsalted butter, melted

3 cloves garlic, minced

1 tablespoon fresh herbs (such as thyme and rosemary), chopped

2 tablespoons Worcestershire sauce or soy sauce

1 tablespoon brown sugar

Salt and black pepper, to taste

Heavy-duty aluminum foil

Savory au jus or pan gravy (for serving)

Instructions

Preheat your oven to 375°F (190°C) and line a large roasting pan with heavy-duty aluminum foil.

Season the beef roasts generously on all sides with salt, black pepper, and chopped fresh herbs.

Place the seasoned beef roasts onto the foil-lined baking sheet.

In a small bowl, whisk together the melted butter, minced garlic, Worcestershire sauce, and brown sugar to create the herb glaze.

Brush the glaze mixture generously over each roast, ensuring an even coating that will form a rich, crispy crust.

Roast uncovered in the preheated oven for 45 to 60 minutes (depending on desired doneness), basting occasionally with the pan drippings.

Let the roasts rest for 10 minutes before slicing, then serve hot with the savory au jus poured over the juicy center.

09/15/2026

Slow-Cooker French Onion Pot Roast

Ingredients

3 to 4 lbs chuck roast

3 large yellow onions, thinly sliced

3 cloves garlic, minced

1 packet (1 oz) French onion soup mix

1 cup beef broth

2 tablespoons unsalted butter

1 teaspoon dried thyme

Salt and black pepper, to taste

Provolone or Swiss cheese slices (optional, for melting on top)

Instructions

Season the chuck roast generously on all sides with salt and black pepper.

In a large skillet over medium-high heat, sear the chuck roast for 2–3 minutes on each side until a golden-brown crust forms, then transfer it to your slow cooker.

In the same skillet, melt the butter and add the thinly sliced yellow onions, cooking slowly until they are caramelized, soft, and golden.

Stir the minced garlic and dried thyme into the onions for the final minute of cooking, then spread the onion mixture over and around the pot roast in the slow cooker.

Whisk together the beef broth and French onion soup mix, then pour the liquid over the meat and onions.

Cover and cook on LOW for 7 to 8 hours (or on HIGH for 4 to 5 hours) until the beef is fork-tender and falling apart.

Optional: Top the roast with slices of cheese during the last 10 minutes of cooking until melted and bubbly.

Slice or shred the tender roast, spoon the rich caramelized onion gravy generously over the top, and serve warm.

09/15/2026

Foil Packet Garlic Butter Steak and Potatoes

Ingredients

1 to 1.5 lbs strip steak or sirloin roast (cut into a thick portion)

1 lb baby potatoes, halved or quartered

4 tablespoons unsalted butter, melted (plus extra pats for the top)

3 cloves garlic, minced

1 tablespoon fresh herbs (such as parsley, rosemary, or thyme), chopped

Salt and black pepper, to taste

Heavy-duty aluminum foil

Instructions

Preheat your oven to 400°F (200°C) and line a baking dish or tray with a large sheet of heavy-duty aluminum foil, leaving enough overhang to seal the packet.

Toss the halved baby potatoes in a bowl with half of the melted butter, salt, and pepper, then arrange them around the edges of the foil.

Season the steak generously on all sides with salt and black pepper, and place it right in the center of the potatoes.

In a small bowl, mix the remaining melted butter with the minced garlic and chopped fresh herbs, then brush or spoon it generously over the steak and potatoes.

Bring the edges of the aluminum foil up and over the top, sealing tightly to create a secure packet that locks in the juices.

Bake in the preheated oven for 35 to 45 minutes, then open or remove the top of the foil for the last 5 to 10 minutes to let the steak and potatoes brown slightly.

Transfer the juicy steak to a serving plate, spoon the savory garlic butter and roasted potatoes alongside it, and serve warm.

09/15/2026

Cheesy Chili Macaroni Bake

Ingredients

1 lb elbow macaroni pasta

1.5 lbs ground beef

1 can (15 oz) kidney beans, rinsed and drained

1 can (15 oz) tomato sauce or crushed tomatoes

1 packet (1 oz) chili seasoning mix

2 cups cheddar and mozzarella cheese blend, shredded

Salt and black pepper, to taste

Fresh parsley or chives, chopped (for garnish)

Disposable aluminum foil pan

Instructions

Preheat your oven to 375°F (190°C).

Cook the elbow macaroni in a large pot of boiling salted water until al dente, then drain.

In a large skillet over medium-high heat, cook the ground beef until completely browned, draining off any excess grease.

Stir the chili seasoning mix, tomato sauce, and kidney beans into the cooked ground beef, letting it simmer for 5 minutes.

Combine the cooked macaroni directly into the chili meat sauce mixture and mix well.

Transfer the chili mac mixture into a large aluminum foil baking pan, spreading it evenly.

Top generously with the shredded cheddar and mozzarella cheese blend.

Bake for 15 to 20 minutes, or until the cheese is thoroughly melted, bubbly, and golden on top.

Garnish with fresh chopped parsley or chives and serve hot.

09/14/2026

Cheesy Pizza Pasta Bake

Ingredients

1 lb ziti or penne pasta

1 lb ground beef or Italian sausage

1 jar (24 oz) marinara or pizza sauce

2 cups mozzarella cheese, shredded

1/2 cup pepperoni slices

1/2 cup grated Parmesan cheese

1 teaspoon Italian seasoning

Salt and black pepper, to taste

Fresh basil leaves (for garnish)

Instructions

Preheat your oven to 375°F (190°C) and lightly grease a large glass baking dish.

Cook the pasta in a large pot of salted boiling water until al dente, then drain.

In a skillet, cook the ground beef or Italian sausage over medium-high heat until completely browned, draining any excess grease.

Stir the marinara sauce and Italian seasoning into the cooked meat and let it simmer for a few minutes.

Combine the cooked pasta with the meat sauce, then transfer half of the mixture into the prepared baking dish.

Sprinkle a layer of mozzarella cheese over the pasta, add the remaining pasta mixture on top, and finish with a heavy layer of remaining mozzarella, Parmesan cheese, and pepperoni slices.

Bake for 20 to 25 minutes until the cheese is completely melted, bubbly, and golden brown on top.

Garnish with fresh basil leaves, let cool slightly, and serve warm.

09/14/2026

Recipe No. 044: Creamy Swedish Meatballs & Egg Noodles

There’s a special kind of comfort that only a rich, bubbling sauce and perfectly seasoned meatballs can provide, especially as our autumn evenings grow chillier.

Food has this incredible power to pause time. No matter how hectic the day has been, sharing a rustic meal like this brings the whole family back to the present. The joy of watching everyone pull apart tender meatballs coated in a luxurious, savoury gravy is simply immeasurable.

Prep: 20 mins | Cook: 25 mins | Serves: 4-6

Ingredients

Meatballs:
• 450g (1 lb) beef & pork mince blend
• 1/2 cup panko breadcrumbs
• 60ml (1/4 cup) milk
• 1/2 yellow onion, finely grated
• 1 egg
• 1 clove garlic, minced
• 1/4 tsp each: ground allspice & nutmeg
• Sea salt & black pepper
• 1 tbsp olive oil

Pasta:
• 450g (1 lb) wide egg noodles

Savoury Cream Sauce:
• 45g (3 tbsp) unsalted butter
• 3 tbsp plain flour
• 475ml (2 cups) beef stock
• 120ml (1/2 cup) double cream
• 1 tbsp Worcestershire sauce
• 1 tsp Dijon mustard

Garnish:
• Fresh chopped parsley

Instructions

Cook the egg noodles in boiling salted water until al dente. Drain well and transfer to a large serving dish.

Mix panko and milk in a bowl; let sit for 5 mins. Add mince, onion, egg, garlic, spices, salt, and pepper. Mix gently and roll into 2.5cm (1-inch) meatballs.

Heat oil in a large skillet over medium-high. Brown meatballs on all sides (5-7 mins). Remove and set aside.

Lower heat to medium. Melt butter, scraping up the flavourful browned bits. Whisk in flour and cook 1 min to create a roux.

Gradually whisk in stock until smooth. Stir in double cream, Worcestershire, and Dijon.

Bring to a gentle simmer. Return meatballs to the skillet and cook 8-10 mins until the sauce thickens and perfectly coats the back of a spoon.

Pour the steaming meatballs and pooling gravy directly over the noodles.

Garnish generously with parsley and serve warm.

09/14/2026

Cheesy Broccoli and Noodle Casserole

Prep time: 15 minutes

Cook time: 25 minutes

Servings: 6-8

Ingredients

Pasta & Veggies:

16 oz (1 lb) wide egg noodles

2 to 3 cups fresh broccoli florets, steamed until tender-crisp

Creamy Sauce & Cheese:

1 can (10.5 oz) condensed cream of chicken or cream of mushroom soup

1/2 cup milk (to help thin the soup into a sauce)

2.5 cups sharp cheddar cheese, shredded (divided)

1 tsp garlic powder

1/2 tsp onion powder

Salt and black pepper to taste

Instructions

Preheat your oven to 350°F (175°C) and lightly grease a 9x13 inch glass baking dish.

Bring a large pot of salted water to a boil and cook the egg noodles according to the package directions until al dente. Drain well.

Pour the cooked egg noodles directly into the prepared baking dish.

Add the steamed broccoli florets to the dish.

Pour the condensed soup and milk over the noodles and broccoli. Add 1 cup of the shredded cheddar cheese, garlic powder, onion powder, salt, and pepper.

Gently toss everything together right in the baking dish until the noodles and broccoli are evenly coated in the creamy soup mixture.

Sprinkle the remaining 1.5 cups of shredded cheddar cheese in an even layer across the top of the casserole.

Bake uncovered in the preheated oven for 20 to 25 minutes, or until the cheese is completely melted, bubbling around the edges, and slightly golden brown.

Let the casserole rest for about 5 minutes before serving to let the creamy sauce set up, then scoop to enjoy that perfect cheese stretch.

Address

New York, NY

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