5 EASY, HIGH-PROTEIN RECIPES ANYONE COULD MAKE

Broiled Asian Cod

Boy Choy: Also known as Chinese cabbage, bok choy offers low-calories roughage (12 calories per 100 grams), and it’s high in vitamins A, B6, C, and K. 

What You’ll Need

Serves 2

• 1/2 cup honey
• 1/4 cup apple-cider vinegar
• 1/4 cup light soy sauce
• 1/4 cup sesame oil
• 1 tsp chpped fresh ginger, peeled
• 1/8 tsp freshly ground black pepper
• 2 pinches sea salt
• 2 (6 oz) cold fillets

Directions

Mix all the ingredients, except the cod fillets, in a large bowl. Add the cod to the bowl. Submerge the cod and allow to marinate. Overnight is best, but an hour or so will suffice. Preheat oven to 425°F. Remove cod from the bowl and place on a cookie sheet coated with nonstick cooking spray. You may pour any leftover mixture over the cod for extra flavor. Cook fillets for 8-10 minutes or until their internal temperature reaches 145°F. Serve with vegetables (such as bok choy) and/or carb of your choice. 

Turkey Stew

What You’ll Need

Serves 3

• 4 tbsp extra-virgin olive oil
• 11/2 Ibs ground turkey
• 2 garlic cloves, choppped
• 1 medium onion, roughly chopped
• 2 celery stalks, cut into 1-inch cubes
• 6 baby carrots
• 2 (28 oz) cans diced tomaotes
• 1 cup low-sodium chicken broth
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 1/4 tsp bay leaf powder

Directions

Pour oil in a pot over medium heat. Add the ground turkey. Stir well until turkey is light brown. Cook for 2-3 minutes. Add the garlic, onions, celery, and carrots. Cook for 5 minutes. Add the tomatoes and broth; stir. Bring to a simmer and add spices. Reduce heat to medium, cover, and cook for 1 hour, stirring occasionally. 

Lean Beef Meat Loaf

Keep It Lean: Ground sirloin steak works best for this recipe. Ask your local butcher to grind it to around 93% lean. 

What You’ll Need

Serves 3

• 11/2 Ibs ground beef (93-96% lean)
• 1/2 medium onion, chopped
• 1 (6 oz) can tomato paste (optional, but if used will add moisture)
• 1 garlic clove, chopped
• 2 tbsp chopped red bell pepper
• 2 tbsp chopped green bell pepper
• 3 tbsp bread crumbs
• 1 whole egg or 2 egg whites
• 1 tsp freshly chopped Italian parsley
• 1/4 tsp black pepper
• 1/4 tsp sea salt
• 1/2 Ib potatoes, cut into wedges
• 1/2 cup low-sodium chicken broth

Directions

Preheat oven to 425°F. Combine all ingredients, except the potatoes and broth, in a large mixing bowl. With clean hands, mix all ingredients thoroughly. Shape the meat loaf however you like, but keep the thickness to about 3 inches. Place it onto a baking pan. Place the potato wedges around the meat loaf. Place in the oven and bake for 30 minutes, or until center of meat loaf reaches 160°F. Remove fro oven. Let stand for 10-20 minutes. Slice and enjoy!

Broiled Ginger Salmon

What You’ll Need

Serves 2

• 2 (8 oz) salmon fillets
• 2 tsp peanut oil
• 2 tbsp chopped garlic
• 1 tbsp chopped ginger, peeled
• 1 tbsp chopped lemongrass
• 1/2 cup asparagus tips
• 1/2 cup brussels sprouts, halved
• 1/2 cup snow peas
• 1/2 red bell pepper, sliced
• 1/4 cup light soy sauce
• 2 tbsp water
• 1/8 tsp sea salt
• 1/8 tsp black pepper

Directions

Preheat oven to 425°F. Place salmon fillets on a cooking tray and put in the oven. Cook fillets for 10-12 minutes, or until their internal temperature reaches 145°F. Add peanut oil to a skillet. Heat for 20 seconds. Add garlic, ginger, and lemongrass. Stir quickly, then add asparagus, brussels sprouts, snow peas, and red bell pepper. Cook for 1 minute. Add soy sauce, water, salt, and pepper. Cook for 4-5 minutes additional minutes, or until veggies are tender to the touch. Remove salmon from the oven and top with vegetables.