Tuesday, May 5, 2015

Go Lean with High-Protein Recipes

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.

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.


1 tablespoon olive oil 
3 cups onion sliced crosswise
large yellow bell pepper, cut into 1/4-inch strips
large red bell pepper, cut into 1/4-inch strips 
2 1/3 cups coarsely chopped tomato 
1/2 teaspoon salt 
1/4 teaspoon freshly ground black pepper 
2 tablespoons finely chopped fresh flat-leaf parsley
1 teaspoon chopped fresh oregano
20 kalamata olives
Cooking spray 
(4-ounce) skinless, boneless chicken breast halves, cut in half horizontally


Put oil and onion in a large nonstick skillet over medium-high heat. Cook 5 minutes, stirring frequently. Reduce heat; cook 10 minutes or until golden brown, stirring occasionally. Increase heat to medium-high. Add bell peppers; cook 10 minutes or until bell peppers are tender. Add tomato, salt, and black pepper; cook 7 minutes or until liquid has evaporated. Add parsley, oregano, and olives; cook 1 minute. Pour tomato mixture into a large bowl; keep warm.

Wipe pan clean with a paper towel; heat pan coated with cooking spray over medium-high heat. Add 4 chicken breast pieces; cook 3 minutes on each side or until done. Remove from pan; repeat procedure with remaining chicken.

Return the chicken to pan; add the tomato mixture, and cook 1 minute or until thoroughly heated.

Southwestern Omelet
Black beans and cheddar make for a southwestern-inspired hearty omelet filling, but feel free to vary this recipe by using kidney beans or Monterey Jack cheese instead.


2 tablespoons chopped fresh cilantro 
1/4 teaspoon salt 
large egg whites 
large egg 
1/2 cup canned black beans, rinsed and drained 
1/4 cup chopped green onions 
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese 
1/4 cup bottled salsa 
Cooking spray

Combine first 4 ingredients in a medium bowl, stirring with a whisk. Combine beans, onions, cheese, and salsa in a medium bowl.

Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour egg mixture into pan; let egg mixture set slightly. Tilt pan and carefully lift edges of omelet with a spatula; allow uncooked portion to flow underneath cooked portion. Cook 3 minutes; flip omelet. Spoon bean mixture onto half of omelet. Carefully loosen omelet with a spatula; fold in half. Cook 1 minute or until cheese melts. Slide omelet onto a plate; cut in half.

This post was adapted from http://www.myrecipes.com/


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