Making Smart Protein Choices
Eat more Protein. Eat less Protein. Choose your proteins with cautions. We have all heard these advices before. It is no wonder many people are confused about what types of protein are best for their health and which ones will provide the leanest sources of protein without the extra fat and calories. Here is a comparison of several types of protein with advice on which ones are smarter choices.
Meat:
Choose lean meats such as grilled chicken and turkey over red meats such as beef or pork. A 3 oz serving of both chicken and lean beef both provide about 20 grams of protein but the beef has approximately twice as much calories and more fat. In addition, choosing skinless meats as well as trimming away any visible fat is guaranteed to make your meal healthier. Processed meat such as sausages, bacon, and deli meats should be eaten in moderation as they are often laden with sodium and tend to be higher in fat and calories.
Fish:
Fishes are a great source of protein, vitamins, mineral, and essential fatty acids. Salmon, tuna, and halibut are not only easily accessible at most grocery stores, but they also contain about 15-20 grams of protein per serving and are low in fat. Keep in mind that baking and grilling are the healthiest options when it comes to fish.
Dairy:
The sheer number of dairy choices out there is overwhelming. There are hundreds of different types of yogurt, milk, and cheese available to consumers. When it comes to milk and cheese, always go with low-fat or fat-free, as a serving of whole milk or full-fat cheese can easily be over 200 calories depending on the animal source, flavor, and brand. Moreover, Greek yogurt packs up to 20 grams of protein per serving with none or very little fat. Brands such as Chobani offer a variety of different flavors and taste great as well.
Vegetarian Options:
Many vegetarians tend to compensate for the lack of meat in their diet with an abundance of pasta and pizza. However, it must be said that there are vegetarians options available that are great sources of protein. These include beans (which also provide plenty of fiber and is affordable), tofu, quinoa, peanut butter, and hummus. In addition, staples such as oatmeal and eggs are quick to make, satisfying, and are excellent sources of protein.
Recipes:
Asparagus & Salmon Spring Roll
INGREDIENTS
SPRING ROLLS
· 24 thick or 36 thin asparagus spears (about 2 pounds)
· 2 3- to 4-ounce packages smoked wild salmon
· 12 8-inch rice-paper wrappers (see Notes)
· 1 ripe avocado, cut into 24 slices
· 1 cup shredded carrot
· 1/2 cup chopped fresh basil
· 1/2 cup chopped fresh mint
DIPPING SAUCE
· 1/3 cup reduced-sodium soy sauce
· 2 tablespoons orange juice
· 2 tablespoons lemon juice
· 2 tablespoons mirin (see Notes)
· 1/4 teaspoon crushed red pepper, or more to taste
PREPARATION
1. To prepare spring rolls: Bring 1 inch of water to a boil in a large skillet. Trim asparagus spears to no longer than 6 inches; add to the boiling water. Partially cover and cook the asparagus until tender-crisp, about 3 minutes. Drain; refresh under cold water. Cut each spear in half lengthwise. Cut salmon slices into 12 strips no longer than 6 inches each.
2. Soak one wrapper at a time in a shallow dish of very hot water until softened, about 30 seconds. Lift out, let excess water drip off and lay on a clean, dry cutting board.
3. Center a strip of smoked salmon in the bottom third of the wrapper, leaving a 1-inch border on either side. Arrange 4 thick (or 6 thin) asparagus spear halves (overlapping as necessary) over the salmon. Top the asparagus with 2 avocado slices, 1 tablespoon shredded carrot and about 2 teaspoons each basil and mint. Fold the wrapper over the filling and roll into a tight cylinder, folding in the sides as you go. Repeat with the remaining wrappers and filling. Cut each finished roll in half.
4. To prepare dipping sauce: Whisk soy sauce, orange juice, lemon juice, mirin and crushed red pepper in a small serving bowl. Serve the rolls with the sauce.
TIPS & NOTES
· Make Ahead Tip: Individually wrap in parchment or wax paper and refrigerate for up to 4 hours.
· Notes: Rice-paper wrappers are translucent, round sheets made from rice flour. They need to briefly soak in warm water to make them soft and pliable before using. Find them in the Asian section of large supermarkets or at Asian food stores.
· Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in the supermarket with other Asian ingredients. An equal portion of dry sherry or white wine with a pinch of sugar may be substituted.
NUTRITION
Per roll: 102 calories; 3 g fat ( 1 g sat , 2 g mono ); 3 mg cholesterol; 13 g carbohydrates; 0 g added sugars;6 g protein; 2 g fiber; 370 mg sodium; 263 mg potassium.
Vegetarian Quinoa & Squash Casserole
From EatingWell.com
INGREDIENTS
· 3 tablespoons extra-virgin olive oil, divided
· 1 large onion, diced
· 1 tablespoon minced garlic
· 1 tablespoon paprika
· 2 1/2 teaspoons ground cumin, divided
· 1 teaspoon ground coriander
· 1/4 teaspoon cayenne pepper, or to taste
· 1/4 teaspoon ground allspice
· 2 15-ounce cans chickpeas, rinsed
· 1 28-ounce can diced tomatoes
· 2 cups frozen chopped spinach
· 1 cup quinoa or whole-wheat couscous
· 1/2 cup golden raisin
· 1 cup water
· 1/2 teaspoon salt, divided
· 2 10- to 12-ounce boxes frozen pureed squash, thawed
· 1/3 cup finely chopped fresh cilantro
PREPARATION
1. Preheat oven to 450°F.
2. Heat 2 tablespoons oil in a large ovenproof skillet over medium heat. Add onion and cook, stirring occasionally, until tender and browned, 9 to 11 minutes. Add garlic, paprika, 2 teaspoons cumin, coriander, cayenne and allspice and cook for 30 seconds. Stir in chickpeas, tomatoes, spinach, quinoa (or couscous), raisins, water and 1/4 teaspoon salt. Cook, stirring, for 5 minutes. Remove from heat.
3. If thawed squash is watery, place in a fine-mesh sieve and gently press to extract excess liquid. Transfer to a medium bowl and stir in the remaining 1 tablespoon oil, 1/2 teaspoon cumin and 1/4 teaspoon salt. Spread the squash evenly over the chickpea mixture.
4. Cover the pan and bake until steaming hot, about 45 minutes for quinoa (15 minutes for couscous). Let cool for 5 minutes. Serve sprinkled with cilantro.
TIPS & NOTES
· Make Ahead Tip: Prepare through Step 2, transfer to a 3-quart baking dish; top with squash mixture (Step 3), cover and refrigerate for up to 2 days. Let stand at room temperature while oven preheats. Bake, covered, until bubbling at the edges and heated through, about 45 minutes.
NUTRITION
Per serving: 438 calories; 11 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 76 g carbohydrates; 0 g added sugars; 15 g protein; 14 g fiber; 741 mg sodium; 1088 mg potassium.
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