Healthy Prepared Protein Dishes

Healthy Prepared Protein Dishes
(Recipe Collection)

30 Recipes Created by KENNESAWGIRL733

Food is not just fuel. It is a pleasure to appreciate exceptionally healthy food that is well seasoned and delightfully tasteful.

Recipes in this Collection

Tomato Basil Swiss Quiche
(no ratings)
Tomato Basil Swiss Quiche

Cookbook creator says: serve with spicy veggie or turkey sausage and toasted english muffins

Carbs: 10.9g | Fat: 14.4g | Fiber: 0.6g | Protein: 15.4g | Calories: 237.9
Low Fat Sour Cream and Garlic Potatoes
Very Good 4.7/5
(9 ratings)
Low Fat Sour Cream and Garlic Potatoes

Cookbook creator says: Omit the salt, add a liitle grated Parmesan cheese and a sprinkle of basil just before servingSubmitted by KASIBUG

Carbs: 44.9g | Fat: 0.4g | Fiber: 5.5g | Protein: 5.7g | Calories: 201.3
Tomato, Artichoke Hearts, and White Wine Sauce
(no ratings)
Tomato, Artichoke Hearts, and White Wine Sauce

This sauce whips up in a hurry, and freezes well. Keep on hand to top plain fish, chicken, or meat to turn them into a tasty main course.Submitted by L8AGAIN

Carbs: 13.5g | Fat: 1.8g | Fiber: 5g | Protein: 4.8g | Calories: 98.7
White Wine Reduction Sauce
(no ratings)
White Wine Reduction Sauce

Cookbook creator says: excellentSubmitted by FOODIEWIFE

Carbs: 0.2g | Fat: 2.9g | Fiber: 0g | Protein: 0.2g | Calories: 31.7
Yukon Gold Garlic Mashed Potatoes
(no ratings)
Yukon Gold Garlic Mashed Potatoes

I love mashed potatoes. I don't believe that mashed potatoes are fattening, because I can get fiber, vitamins and potassium with this side dish. I am convinced that Yukon Gold potatoes make the BEST mashed potatoes-- even more than russet potatoes.
TECHNIQUE is another secret to great mashed potatoes and my secret weapon is my food mill. You don't HAVE to use a food mill but it's the easiest way to make fool-proof mashed potatoes. Before I started to be more health conscious, I used regular cream cheese and heavy cream-- which tastes sinfully good. But, I've given up heavy cream for a combination of low-fat milk and buttermilk. I do not use fat-free half and half, because of the high fructose corn syrup...you certainly can, if you choose.Submitted by FOODIEWIFE

Carbs: 28.3g | Fat: 1.2g | Fiber: 3g | Protein: 5.6g | Calories: 126.2
Seafood Penne, Sicilian Style
(no ratings)
Seafood Penne, Sicilian Style

I originally watched Giada DiLaurentiis make a similar recipe with swordfish and eggplant. I don't care for either of those, so I improvised using fresh halibut and zucchini and summer squash from my own garden. This is quick to make, has beautiful colors and it has a flavorful and fresh taste.

You can certainly substitute any kind of fish, shrimp or even chicken if you prefer.Submitted by FOODIEWIFE

Carbs: 21.6g | Fat: 9.6g | Fiber: 2.7g | Protein: 20.7g | Calories: 262.9
Mediterranean Pizza (guilt-free)
Very Good 4.8/5
(9 ratings)
Mediterranean Pizza (guilt-free)

If you can find ready-made pizza dough, this comes together really fast. I'm fortunate to live near a Trader Joe's where I can buy freshly made pizza dough that doesn't come in a can.
I also make my own Italian seasoning, using equal parts oregano, marjoram, basil, thyme, rosemary and whatever else you like.

It's delicious!Submitted by FOODIEWIFE

Carbs: 25.6g | Fat: 7.4g | Fiber: 2.3g | Protein: 9.4g | Calories: 204.9
Lemon-Honey Sauce
Incredible! 5.0/5
(1 rating)
Lemon-Honey Sauce

This sauce is a "must try" with my Balsamic Marinated Pork Loin and Low-Fat Parmesan Polenta. When I plate this menu, I put a layer of polenta, then sliced pork tenderloin and this lemon-honey sauce on top. It's a fantastic meal that gets five stars from my family!

This recipe comes from Cuisine At Home, October 2007Submitted by FOODIEWIFE

Carbs: 12.1g | Fat: 3.4g | Fiber: 0.1g | Protein: 0.6g | Calories: 85.9
Balsamic Marinated Pork Tenderloin
Very Good 4.5/5
(2 ratings)
Balsamic Marinated Pork Tenderloin

Cookbook creator says: Use chicken instead of porkSubmitted by FOODIEWIFE

Carbs: 2.4g | Fat: 7.2g | Fiber: 0g | Protein: 31.9g | Calories: 211.6
Fool-proof pan roasted salmon
(no ratings)
Fool-proof pan roasted salmon

This is my fast, easy method to serve fresh salmon. Sometimes I keep it simple with salt & pepper. Other times, I might use lemon pepper, herbs...use your imagination. What my family loves about this method, is that the salmon turns out moist with a crispy, crunchy outside.

Nutrition is based on a 4 oz. servingSubmitted by FOODIEWIFE

Carbs: 0g | Fat: 16g | Fiber: 0g | Protein: 28.8g | Calories: 265.9
Simple Seared Scallops
Very Good 4.7/5
(9 ratings)
Simple Seared Scallops

This recipe comes from Cooking Light. I don't flour my scallops, like the original recipes says to. Instead, I make sure that my scallops are competely dry and that my pan is HOT to get the sear. It's simple, and the balsamic gives a great flavor. I like to substitute tarragon as my herb, but choose what you like. I like to serve with haricot verts or seared spinach in garlic oil.
Submitted by FOODIEWIFE

Carbs: 4.9g | Fat: 1.3g | Fiber: 0.1g | Protein: 28.6g | Calories: 172.2
white wine chicken with mushroom garlic sauce
(no ratings)
white wine chicken with mushroom garlic sauce

Cookbook creator says: This is a one-dish meal.Submitted by KENNESAWGIRL733

Carbs: 26.6g | Fat: 8g | Fiber: 4g | Protein: 16.5g | Calories: 262.4
Zucchini Parmesan
(no ratings)
Zucchini Parmesan

Cookbook creator says: this serves 6, so the calorie/nutrition count for this shud be divided by 6Submitted by FITNESSFOODIE

Carbs: 122.8g | Fat: 57.2g | Fiber: 20.9g | Protein: 76.6g | Calories: 1281.2
Mushroom-Walnut-Veggie Burgers
Good 3.7/5
(49 ratings)
Mushroom-Walnut-Veggie Burgers

A wholesome and filling alternative to the traditional hamburger.

Carbs: 40.1g | Fat: 11.9g | Fiber: 6g | Protein: 11.7g | Calories: 314
Chicken Sausage Stuffed Squash (1/2 ssg per 1/2 squash)
Incredible! 5.0/5
(2 ratings)
Chicken Sausage Stuffed Squash (1/2 ssg per 1/2 squash)

Same as my other recipe, but with a little more meatSubmitted by LAULLYPOP84

Carbs: 6.3g | Fat: 5.4g | Fiber: 2.1g | Protein: 12.1g | Calories: 116.4
Roots Hash
Very Good 4.3/5
(3 ratings)
Roots Hash

Cookbook creator says: VegetarianSubmitted by KASHMIR

Carbs: 14.2g | Fat: 7g | Fiber: 3.3g | Protein: 1.9g | Calories: 122.4
Tuesday night omlets
Incredible! 5.0/5
(4 ratings)
Tuesday night omlets

Cookbook creator says: This is enough for 2 servingsSubmitted by THECHUBBYCHIC

Carbs: 16.8g | Fat: 37g | Fiber: 8g | Protein: 28.4g | Calories: 508
This recipe has been marked private.
Cheese Enchiladas
Incredible! 5.0/5
(5 ratings)
Cheese Enchiladas

My meatless version of the notoriously favored Chicken Enchilada's.Submitted by SHELLPROOF

Carbs: 48.2g | Fat: 15.7g | Fiber: 3.5g | Protein: 14g | Calories: 388.2
Oven Roasted Herbed Vegetables
Very Good 4.7/5
(3 ratings)
Oven Roasted Herbed Vegetables

Submitted by BYHISSTRENGTH

Carbs: 33.1g | Fat: 0.3g | Fiber: 3.7g | Protein: 3.3g | Calories: 143
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