HIgh Protein Recipes — Recipe

PAPRIKA CHICKEN THIGHS WITH BRUSSELS SPROUTS

Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight.    MAKES 4 SERVING/ TOTAL TIME 40 MINUTES INGREDIENTS 1 pound Brussels sprouts, trimmed and halved (or quartered if large) 4 small shallots, quartered 1 lemon, sliced 3 tablespoons extra-virgin olive oil, divided ¾ teaspoon salt, divided ½ teaspoon ground pepper, divided 2 cloves garlic, minced 1 tablespoon smoked paprika, sweet or hot 1 teaspoon dried thyme 4 large or 8 small bone-in chicken thighs (about 2 1/2 pounds), skin METHODSTEP 1 Position rack in lower third of oven; preheat to 450 degrees F....

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SPAGHETTI WITH QUICK MEAT SAUCE

Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight.    MAKES 8 SERVING/ TOTAL TIME 30 MINUTES INGREDIENTS 1 pound whole-wheat spaghetti 2 teaspoons extra-virgin olive oil 1 large onion, finely chopped 1 large carrot, finely chopped 1 stalk celery, finely chopped 4 cloves garlic, minced 1 tablespoon Italian seasoning 1 pound lean (90% or leaner) ground beef 1 28-ounce can crushed tomatoes ¼ cup chopped flat-leaf parsley ½ teaspoon salt ½ cup grated Parmesan cheese METHODSTEP 1 Bring a large pot of water to a boil. Cook pasta until just tender,...

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OVEN-FRIED FISH & CHIPS

Fish and chips are traditionally sold wrapped in paper to soak up all the grease--not a good sign.    MAKES 4 SERVING/ TOTAL TIME 45 MINUTES INGREDIENTS Canola or olive oil cooking spray 1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges 4 teaspoons canola oil 1 1/2 teaspoons Cajun or Creole seasoning, divided 2 cups cornflakes ¼ cup all-purpose flour ¼ teaspoon salt 2 large egg whites, beaten 1 pound cod, (see Tip) or haddock, cut into 4 portions METHODSTEP 1 Position racks in upper and lower third of oven; preheat to 425 degrees F. Coat a...

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PROTEIN-PACKED SMOOTHIE

This smoothie is so delicious you won't even think about how good it is for you.    MAKES 2 SERVING/ TOTAL TIME 10 MINUTES INGREDIENTS ½ cup nonfat plain yogurt ½ cup strawberries ¼ (16 ounce) package silken tofu 1 banana, cut into chunks ¼ cup milk, or to taste 1 tablespoon white sugar, or to taste METHODSTEP 1 Blend yogurt, strawberries, tofu, banana, milk, and sugar together in a blender until desired consistency is reached.     Nutrition Value 170 Kcal, 2.5g fat, 0.7g saturated fat, 2.4g fiber, 9g protein, 30g carbs

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