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Posted by on Apr 22, 2013 in Nutritional | 0 comments

High Protein Recipes

High Protein Recipes

High Protein Recipes

To build more muscles on your body will require you to eat a high protein diet so here are some high protein recipes.

Loaded Spinach Salad

. CREAMY BLUE CHEESE DRESSING

  • 1/3 cup low-fat mayonnaise
  • 1/3 cup buttermilk or nonfat milk
  • 1/3 cup nonfat plain yogurt
  • 2 tablespoons tarragon vinegar or white vinegar
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1/4 cup crumbled blue cheese
  • 8 large eggs
  • 6 cups baby spinach
  • 4 tablespoons Creamy Blue Cheese Dressing, divided
  • 1 8-ounce can beets, rinsed and sliced
  • 1 cup shredded carrots
  • 2 tablespoons chopped pecans, toasted (see Tip)

SALAD

 

Directions:

  1. To prepare dressing: Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.
  2. To prepare salad: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs; discard 6 of the yolks. Chop the remaining yolks and whites.
  3. Toss spinach and 2 tablespoons of the dressing in a large bowl. Divide between 2 plates. Top with the chopped eggs, beets, carrots and pecans. Drizzle with 2 more tablespoons dressing. (Refrigerate the extra dressing for up to 1 week.)

Nutritional Value

Per serving: 270 calories; 12 g fat ( 3 g sat , 5 g mono ); 189 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 23 g protein; 6 g fiber; 803 mg sodium; 1098 mg potassium.

Grilled Chicken Salad with a Fresh Strawberry Dressing

Ingredients:

FRESH STRAWBERRY DRESSING

  • 1 cup strawberries, rinsed, hulled and sliced
  • 1 tablespoon balsamic vinegar
  • 3/4 teaspoon freshly ground pepper
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 2 tablespoons almond oil (see Tips) or canola oil
  • 8 ounces thin asparagus, stem ends snapped off, cut into 2-inch pieces (about 2 cups)
  • 8 ounces sugar snap peas, stemmed (2 cups; see Tips)
  • 8 ounces snow peas, stemmed (2 cups)
  • 2 tablespoons lemon juice
  • 1 tablespoon almond oil or canola oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup chopped scallions
  • 12 ounces boneless, skinless chicken breasts, trimmed
  • 2 teaspoons canola oil
  • 1 teaspoon salt-free lemon-pepper seasoning
  • 1/4 cup sliced almonds, toasted (see Tips)
  • 4 whole strawberries for garnish

GRILLED CHICKEN SALAD

Directions:

  1. To prepare dressing: Place strawberries, vinegar, pepper, sugar and salt in a blender or food processor; process until pureed, stopping once or twice to scrape down the sides. Add 2 tablespoons oil and process until smooth.
  2. To prepare salad: Put a large pot of water on to boil for cooking vegetables. Prepare a grill or preheatbroiler.
  3. Add asparagus, sugar snaps and snow peas to the boiling water and cook for 2 minutes. Drain, rinse with cold water to refresh, then blot dry with paper towels. Whisk lemon juice, 1 tablespoon oil, salt and pepper in a medium bowl. Add the vegetables and scallions; toss to coat.
  4. Rub chicken with 2 teaspoons canola oil and sprinkle with lemon-pepper seasoning. Oil the grill rack (see Tips). Grill the chicken until lightly browned and no longer pink in the center, about 6 minutes per side. (Alternatively, broil the chicken on an oiled broiler pan 4 to 6 inches from the heat source until cooked through, about 6 minutes per side.) Let rest for 5 minutes.
  5. Cut the chicken crosswise into 1/4-inch-thick slices. Divide the vegetable mixture among 4 plates. Arrange the chicken over the vegetables. Spoon about 3 tablespoons of the dressing over each salad. Sprinkle with almonds and garnish each serving with a strawberry. Serve immediately.

Nutritional Value

Per serving: 319 calories; 18 g fat ( 2 g sat , 11 g mono ); 47 mg cholesterol; 18 g carbohydrates; 1 g added sugars; 23 g protein; 6 g fiber; 429 mg sodium; 640 mg potassium.

 

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