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HIgh Protein Recipes
BACON & SPINACH QUICHE WITH HASH BROWN CRUST
A spinach and bacon quiche gets a fun twist with the addition of hash browns. Shredded potatoes create a gluten-free crust for this healthy quiche that’s sure to be a crowd-pleasing breakfast or brunch. MAKES 6 SERVING/ TOTAL TIME 1 HOUR 30 MINUTES INGREDIENTS Crust 3 1/4 cups shredded Yukon Gold potatoes (about 3 large), 1 large egg, lightly beaten 2 tablespoons grated Parmesan cheese 1 tablespoon extra-virgin olive oil ¼ teaspoon salt ⅛ teaspoon pepper 5 slices bacon, cooked and chopped 1 ½ cups chopped fresh spinach ¾ cup shredded Cheddar cheese 5 large eggs 1 tablespoon sour cream...
TUNA SALAD SANDWICH WITH SWEET RELISH
This sweet twist on a classic tuna-salad sandwich is a healthy high-protein lunch that even your kids will love. MAKES 2 SERVING/ TOTAL TIME 10 MINUTES INGREDIENTS 1 (5 ounce) can chunk light tuna in water, drained 2 tablespoons mayonnaise 4 teaspoons sweet pickle relish 2 tablespoons finely chopped celery 4 slices whole-wheat sandwich bread 2 leaves green-leaf lettuce METHODSTEP 1 Combine tuna, mayonnaise, relish and celery in a medium bowl. Divide the tuna salad between 2 slices of bread. Top each with a lettuce leaf and another slice of bread. Cut into halves or quarters. Nutrition Value...
SALMON PITA SANDWICH
This quick recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon.
MAKES 1 SERVING/ TOTAL TIME 10 MINUTES
INGREDIENTS
2 tablespoons plain nonfat yogurt
2 teaspoons chopped fresh dill
2 teaspoons lemon juice
½ teaspoon prepared horseradish
3 ounces flaked drained canned sockeye salmon
½ 6-inch whole-wheat pita bread
½ cup watercress
METHODSTEP 1
Combine yogurt, dill, lemon juice and horseradish in a small bowl; stir in salmon. Stuff the pita half with the salmon salad and watercress.
Nutrition Value
239 Kcal,
7.1g fat,
1.4g saturated fat,
2.3g fiber,
24.8g protein,
19g carbs
AVOCADO RANCH CHICKEN SALAD
Avocado makes an exceptionally creamy and healthful dressing for this chicken salad. MAKES 6 SERVING/ TOTAL TIME 20 MINUTE INGREDIENTS 1 ripe avocado, halved and pitted ⅓ cup ranch dressing 2 tablespoons chopped pickled jalapeño 1 tablespoon white-wine vinegar ¼ teaspoon salt ¼ teaspoon ground pepper 3 cups shredded or chopped cooked chicken ½ cup diced celery ¼ cup diced red onion METHODSTEP 1 Scoop avocado into a food processor. Add ranch dressing, pickled jalapeño, vinegar, salt and pepper. Pulse until smooth. Transfer to a medium bowl. Add chicken, celery and red onion; mix with a rubber spatula. Serve...