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HIgh Protein Recipes
CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON
Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. MAKES 4 SERVING/ TOTAL TIME 20 MINUTES INGREDIENTS 2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces 2 tablespoons chili powder 1/2 teaspoon garlic, powder ½ teaspoon salt, divided 1 pound tilapia, Pacific sole or other firm white fish fillets 2 tablespoons extra-virgin olive oil 3 tablespoons lemon juice METHOD STEP 1 Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a...
SKILLET SWISS STEAK
This weeknight-fast Swiss steak recipe is made on the stovetop in just 30 minutes MAKES 4 SERVING/ TOTAL TIME 30 MINUTES INGREDIENTS 4 cube steaks (1-1 1/4 pounds total) ½ teaspoon salt, divided ¼ teaspoon ground pepper ¼ cup all-purpose flour 2 tablespoons extra-virgin olive oil, divided 1 large onion, cut into 1/2-inch-thick slices (don’t separate) 1 medium green bell pepper, thinly sliced 1 clove garlic, minced 1 teaspoon chopped fresh thyme 1 14-ounce can whole tomatoes 1 tablespoon Worcestershire sauce METHOD STEP 1 Preheat oven to 200 degrees F. Sprinkle steaks with 1/4 teaspoon salt and pepper....
SAUTÉED SHRIMP WITH MANGO SALSA & COCONUT CAULIFLOWER RICE
Shrimp and rice get a tropical makeover in this healthy 400-calorie dinner. MAKES 4 SERVING/ TOTAL TIME 45 MINUTES INGREDIENTS 1 large mango, chopped 1 avocado, chopped ½ cup chopped red bell pepper 1 medium jalapeño, finely chopped 1 scallion, sliced 3 tablespoons chopped cilantro 3 tablespoons liquid coconut oil, divided 1 ½ tablespoons lime juice, ½ teaspoon salt, divided 4 cups cauliflower florets 6 tablespoons reduced-fat coconut milk 2 tablespoons toasted unsweetened coconut flakes 1 pound raw shrimp (16-20 count), ½ teaspoon chili powder ½ teaspoon ground cumin METHOD STEP 1 Combine mango, avocado, bell pepper, jalapeño, scallion,...
SEARED SALMON WITH GREEN PEPPERCORN SAUCE
A simple sauce of piquant green peppercorns, lemon juice and butter tops this seared salmon recipe. MAKES 4 SERVING/ TOTAL TIME 15 MINUTES INGREDIENTS 1 1/4 pounds wild salmon fillet skinned and cut into 4 portions 1/4 teaspoon plus a pinch of salt, divided 2 teaspoons canola oil ¼ cup lemon juice 4 teaspoons unsalted butter, cut into small pieces 1 teaspoon green peppercorns in vinegar, rinsed and crushed METHOD Sprinkle salmon pieces with 1/4 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just opaque in the center,...