Go Lean with High-Protein Recipes

April 28, 2009
Photo: Becky Luigart-Stayner; Styling: Jan Gautro
Including high-quality lean protein recipes in your diet may aid in weight loss, improve heart health, and help lower the risk of chronic diseases.
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Asian Flounder

Becky Luigart-Stayner; Mary Catherine Muir
Asian Flounder Recipe
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. Pair with delicious low-carbohydrate recipes.
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Chicken Breast Fillets with Red and Yellow Peppers

Randy Mayor; Jan Gautro
Chicken Breast Fillets with Red and Yellow Peppers Recipe
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.

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Thyme-Coated Pork Tenderloin

Photo: Karry Hosford
Thyme-Coated Pork Tenderloin Recipe
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.
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Sautéed Turkey Cutlets with Orange-Cranberry Pan Sauce

Karry Hosford
Sautéed Turkey Cutlets with Orange-Cranberry Pan Sauce Recipe
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.

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Southwestern Omelet

Randy Mayor
Southwestern Omelet Recipe
Combine eggs, cheese, beans, and salsa in this hearty omelet that's basically a breakfast one-dish meal. This recipe is a little higher in fiber than many other omelets because of the salsa and the beans.

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Orange-Glazed Tofu Triangles with Sesame Rice

Photo: Randy Mayor; Styling: Cindy Barr
Orange-Glazed Tofu Triangles with Sesame Rice Recipe
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.
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Grilled Sirloin Skewers with Peaches and Peppers

Becky Luigart-Stayner; Lydia DeGaris-Pursell
Grilled Sirloin Skewers with Peaches and Peppers Recipe
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.

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Spicy Grilled Jumbo Shrimp

Becky Luigart-Stayner
Spicy Grilled Jumbo Shrimp Recipe
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.

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Lentil-Edamame Stew

Photo: Becky Luigart-Stayner; Styling: Jan Gautro
Lentil-Edamame Stew Recipe
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.
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Beef Tenderloin with Mustard and Herbs

Photo: Becky Luigart-Stayner; Styling: Jan Gautro
Beef Tenderloin with Mustard and Herbs Recipe
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.
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