Lean mean protein!

The benefits of lean protein are endless!  Did you  our bodies  main components are built up of water and protein?  Feeding our bodies protein helps with so many healthy functions that are related to weight loss.  Eating protein helps stabilize blood sugar so once your meal is finished, you don’t crash and go into the infamous “food coma.”  Protein is packed with many types of amino acids.  Amino acids are a crucial element for the body to function. They also have a huge influence on boosting the metabolism

Other benefits of lean proteins are:

• Lean proteins help build the bodies lean muscle mass
• They produce feel good chemicals for your mind to stabilize mood and other functions.
• You stay fuller, longer
• They are low in saturated fat

The USDA recommends all adults get at least 5.5 oz of lean protein everyday as part of a balanced diet.  White meat such as chicken and turkey breast or pork loin, fish, beans, and nuts are excellent examples of lean protein sources!

Here are a few simple and delicious recipes I love to make on weeknights using lean proteins:

Grilled whitefish:

7oz filet of your favorite whitefish       ½ mango cubed

½ avocado cubed                6 cherry tomatoes quartered

1/4 cucumber cubed                 3 scallions thinly sliced

2 T fresh cilantro leaves             Squeeze of fresh limejuice

Splash of rice vinegar                  1 T olive oil

Drop of sesame oil                            S/P

Season fish with salt and pepper spray pre-heated grill with oil. Grill fish 3 minutes on each side or until cooked all the way through. Toss remaining ingredients in bowl let rest for at least 5 minutes serve handful of salsa over the grilled fish….sprinkle and enjoy!

Garden Chicken

4 chicken cutlets                   ½ orange juice

1 T lemon juice                        1 T apricot jam

2 cloves of garlic quartered        5 sprigs fresh parsley torn

1 bay leaf                   S/P

Mix everything except chicken in a bowl, place chicken in plastic bag and cover with marinade. Let the chicken marinade 2-6 hours, you can roast the chicken at 400 for 20 minutes or grill on medium heat 4 minutes per side. Serve with a light green salad or your favorite grilled vegetable.

Moist Turkey Meatballs

1 lbs white meat ground turkey    1 T beef bullion mixed with 2 T hot water to dissolve

½ cup raw oats                         ¼ cup flaxseeds

5 garlic cloves minced            ½ onion grated

3 T fresh parley minced            3 T fresh basil minced

1 T fresh oregano minced              1/3 frozen chopped spinach defrosted and any liquid squeezed out

1 whole egg                                        1 egg white

1T tomato paste                                S/P

1 jar of your favorite tomato sauce

Mix everything but tomato sauce in a bowl until just incorporated. In a nonstick pan add 1 T olive oil heat to medium low, roll meat balls into 2 inch rounds. Sautee for about 4 minutes per side or until meatballs are browned on each side. Add tomato sauce and simmer 30minutes to an hour. Serve over a bowl of fresh spinach,  roasted spaghetti squash, or your favorite whole grain pasta.

Lean protein is not only crucial for weight loss but it also can be used to make so many delicious meals! Next time you go to make your favorite recipes stop and think whether you can substitute ground turkey, chicken, or fish.  Don’t forget to sprinkle!

Happy eating!

XO,

Chef Kelsey