Go Lean with Protein

Asian Flounder

Delicate white fish such as flounder, sole, cod and orange roughy are excellent sources of low-fat protein. The best methods for cooking delicate types of fish are poaching, braising, pan-frying, and baking. Asian flavors such as ginger, cilantro, rice vinegar, and soy sauce are a pleasing contrast to the mild-flavored flounder.

Recipe: Asian Flounder

Chicken Breast Fillets with Red and Yellow Peppers

Boneless, skinless chicken breasts just might be the most popular type of lean protein, so make sure you don't get in a rut with your chicken recipes. This one features a saucy topping of peppers, tomatoes, onions, and olives, and is a far cry from basic baked chicken.

Recipe: Chicken Breast Fillets with Red and Yellow Peppers

Thyme-Coated Pork Tenderloin

Today's pork has a fat content so low that it favorably compares to chicken. The leanest cuts are pork tenderloin, loin chops and loin roasts. The only fat in this recipe come from the fat in the pork tenderloin, and that's only about 4 grams of fat per serving.

Recipe: Thyme-Coated Pork Tenderloin

Sautéed Turkey Cutlets with Orange-Cranberry Pan Sauce

In addition to the super-lean protein in the white meat turkey, this recipe also offers a big helping of vitamin C from the dried cranberries and the orange juice in the sauce. Another bonus is that's it's ready in less than 20 minutes.

Recipe: Sautéed Turkey Cutlets with Orange-Cranberry Pan Sauce

Southwestern Omelet

Treat yourself to a triple dose of high-quality protein in this south-of-the border omelet featuring eggs, black beans, and low-fat cheese. The fat stays low because you replace some of the whole eggs with egg whites and use only one whole egg.

Recipe: Southwestern Omelet

Orange-Glazed Tofu Triangles with Sesame Rice

Eating tofu (soybean curd) is an excellent way to meet your protein requirements when you don't eat meat. And in addition to the high-quality protein, soy offers a host of other health benefits. Click here for more tofu recipes.

Recipe: Orange-Glazed Tofu Triangles with Sesame Rice

Grilled Sirloin Skewers with Peaches and Peppers

The leanest and most tender cuts of beef come from the loin. In addition to being a source of high-quality protein, lean cuts of beef also provide a hefty dose of iron.

Recipe: Grilled Sirloin Skewers with Peaches and Peppers

Spicy Grilled Jumbo Shrimp

Despite the fact that shrimp contain more cholesterol than other types of seafood, the total fat and saturated fat (which is the real culprit in heart disease) content is very low. So, shrimp remains a fine protein choice for heart-healthy eating plans. Watch our video on peeling and deveining shrimp.

Recipe: Spicy Grilled Jumbo Shrimp

Lentil-Edamame Stew

Legumes such as lentils and bright green soybeans, or edamame, are top choices for sources of high-quality meatless protein. When you combine them in one recipe like this easy stew, you get double the protein power.

Recipe: Lentil-Edamame Stew

Beef Tenderloin with Mustard and Herbs

Even though tenderloin is one of the most luxurious cuts of beef, it's also one of the lowest in fat with only about 3 grams of fat per ounce of cooked meat. Because the meat is so tender and flavorful, you don't need to add much more than a few fresh herbs to get outstanding results.

Recipe: Beef Tenderloin with Mustard and Herbs

More Healthy Recipes

Check out these collections of recipes that are all 300 calories or less per serving.

Healthy Diet