High Protein Recipes

Cannellini Bean Stew

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Cannellini Bean Stew

Cannellini Bean Stew

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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 4

Ingredients
  

  • 2 15- ounce cans cannellini or other white beans drained
  • 1 14.5- ounce can low-sodium chicken broth
  • 2 cloves garlic smashed
  • 1 bay leaf
  • 6 carrots halved lengthwise and cut into 3-inch pieces
  • 3 cups fresh spinach leaves
  • kosher salt and black pepper
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon balsamic vinegar optional
  • 1/4 cup 1 ounce grated Parmesan (optional)

Instructions
 

  • In a Dutch oven, over medium heat, bring the beans, broth, garlic, bay leaf, and carrots to a boil.
  • Cover, reduce heat, and simmer until the carrots are tender, about 15 minutes. Remove and discard the bay leaf.
  • Add the spinach, ½ teaspoon salt, and ¼ teaspoon pepper and stir for 1 minute.
  • Spoon the stew into bowls. Drizzle with the oil. If desired, add some vinegar or Parmesan.

Stewy White Beans

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Stewy White Beans

Stewy White Beans

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Prep Time 20 mins
Total Time 20 mins
Servings 6

Ingredients
  

  • 2 tablespoons olive oil
  • 2 small shallots finely chopped
  • 2 cloves garlic finely chopped
  • 1 pound mustard greens or kale stems removed and leaves sliced into 1-inch strips
  • juice from 1 lemon
  • 2 teaspoons light brown sugar
  • 1 bay leaf
  • 1/4 teaspoon red pepper flakes
  • 1 14.5- ounce can vegetable broth
  • 1 28- ounce can whole or diced tomatoes undrained
  • 1 15- ounce can white beans drained
  • 1 1/2 teaspoons kosher salt
  • 1/2 teaspoon black pepper

Instructions
 

  • Heat the oil in a large pot over medium-low heat. Add the shallots and cook for 4 minutes. Add the garlic and greens and cook, stirring frequently, until the greens begin to wilt, 3 to 5 minutes. Add 1 tablespoon of the lemon juice, the brown sugar, bay leaf, red pepper, broth, and tomatoes and their juices. Bring to a boil. Reduce heat and simmer gently until the greens are tender, about 15 minutes.
  • Add the beans and cook for 5 minutes. Remove and discard the bay leaf. Season with the salt, black pepper, and (if desired) the remaining lemon juice.

Turkey and Bean Chili

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Turkey and Bean Chili

Turkey and Bean Chili

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Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Servings 4

Ingredients
  

  • 1 tablespoon olive oil
  • 1 onion chopped
  • 1 green bell pepper chopped
  • 2 cloves garlic chopped
  • 1/2 pound ground turkey preferably dark meat
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground chipotle chili pepper or 2 teaspoons chili powder
  • 1 28- ounce can diced tomatoes
  • 2 15- ounce cans kidney beans rinsed
  • kosher salt and black pepper
  • 1/4 cup reduced-fat sour cream
  • cilantro sprigs for serving

Instructions
 

  • Heat the oil in a large saucepan over medium-high heat. Add the onion, bell pepper, and garlic. Cook, stirring occasionally, until tender, 4 to 6 minutes.
  • Add the turkey and cook, breaking up with a spoon, until no longer pink, 3 to 5 minutes.
  • Stir in the tomato paste, cumin, and chili pepper. Cook, stirring, for 1 minute.
  • Add the tomatoes and their juices, beans, ½ cup water, 1 ¼ teaspoons salt, and ¼ teaspoon pepper. Bring to a boil.
  • Reduce heat and simmer, stirring occasionally, until slightly thickened, 12 to 15 minutes.
  • Serve the chili with the sour cream and cilantro.

Spiced Shrimp With Beans

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Spiced Shrimp With Beans

Spiced Shrimp With Beans

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Prep Time 20 mins
Cook Time 5 mins
Total Time 25 mins
Servings 4

Ingredients
  

  • 1 cup couscous
  • kosher salt and pepper
  • 1 tablespoon olive oil
  • 1 pound peeled and deveined medium shrimp
  • 1 shallot chopped
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground paprika
  • 1 15.5- ounce can white beans rinsed
  • 1/4 cup white wine vinegar
  • 2 tablespoons chopped parsley

Instructions
 

  • Place the couscous in a large bowl. Add 1 cup very hot tap water and ¼ teaspoon each salt and pepper. Cover and let sit for 5 minutes; fluff with a fork.
  • Meanwhile, heat the oil in a large skillet over medium-high heat. Add the shrimp, shallot, coriander, paprika, and ½ teaspoon salt and cook until the shrimp are opaque, 4 to 6 minutes; transfer to a plate.
  • Add the beans, vinegar, and ½ cup water to the skillet and cook until warmed through, about 5 minutes. Serve with the shrimp and couscous. Top with the parsley.

Tuscan Bean Soup

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Heat 1 tablespoon oil in a large saucepan over medium heat. Add the garlic, leek, and ½ teaspoon salt. Cook, stirring occasionally, for 3 minutes.

Tuscan Bean Soup

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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 4

Ingredients
  

  • 2 tablespoons olive oil
  • 2 cloves garlic thinly sliced
  • 1 leek white and light green parts only, trimmed and thinly sliced
  • kosher salt and black pepper
  • 1 large carrot cut into 1/2-inch pieces (1 cup)
  • 2 stalks celery thinly sliced (1 cup)
  • 1 small zucchini halved lengthwise and sliced
  • 2 14- ounce cans cannellini beans drained and rinsed
  • 6 cups chicken broth
  • 2 thin pork cutlets about 1/2 pound

Instructions
 

  • Heat 1 tablespoon oil in a large saucepan over medium heat. Add the garlic, leek, and ½ teaspoon salt. Cook, stirring occasionally, for 3 minutes.
  • Add the carrot, celery, zucchini, cannellini beans, and chicken broth. Simmer, covered, until the vegetables are tender, about 15 minutes.
  • Meanwhile, heat the remaining tablespoon of oil in a medium skillet over medium-high heat.
  • Season the pork with ¼ teaspoon each salt and pepper and cook until cooked through, 2 to 3 minutes per side.
  • Shred the pork into pieces and stir into the soup.

Bean and Cheese Taquitos

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Serve with the salsa and sour cream.

Bean and Cheese Taquitos

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Cook Time 25 mins
Total Time 25 mins
Servings 4

Ingredients
  

  • 1 cup black beans rinsed
  • 1/2 cup grated Cheddar 2 ounces
  • kosher salt
  • 8 6- inch corn tortillas warmed
  • 3/4 cup olive oil
  • 1/2 cup salsa
  • 1/4 cup sour cream

Instructions
 

  • In a medium bowl, gently mash the black beans with the Cheddar and ½ teaspoon salt. Dividing evenly, roll up the mixture in the tortillas.
  • Heat the oil in a large skillet over medium-high heat. In batches, fry the rolls, seam-side down, until crisp, 2 to 3 minutes per side. Serve with the salsa and sour cream.

Crispy Quinoa and Bean Cakes With Salad

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A vegetarian-friendly alternative to standard grill fare, these patties are formed with quinoa, sweet potatoes, kale, and kidney beans.

Crispy Quinoa and Bean Cakes With Salad

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Cook Time 35 mins
Total Time 35 mins
Servings 6

Ingredients
  

Leftovers from Quinoa With Sweet Potatoes, Kale, and Pesto

  • 3 cups cooked quinoa
  • 3 cups cooked sweet potatoes and kale roughly chopped

Additional ingredients

  • 1 15.5- ounce can kidney beans rinsed
  • 2 large eggs
  • 3/4 cup grated Parmesan about 2 ounces
  • kosher salt and black pepper
  • 3 tablespoons olive oil plus more if necessary
  • 1 tablespoon red wine vinegar
  • 6 cups mixed greens about 4 ounces
  • 1 pint cherry tomatoes halved

Instructions
 

  • In a medium bowl, mash the beans with a fork. Add the quinoa, sweet potatoes and kale, eggs, Parmesan, ½ teaspoon salt, and ¼ teaspoon pepper and mix to combine. Dividing evenly, form the mixture into twelve 3-inch patties (about ½ cup each).
  • Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. In batches, cook the patties until browned and cooked through, 3 to 4 minutes per side (adding more oil if necessary).
  • In a large bowl, whisk together the vinegar, the remaining 2 tablespoons of oil, and ¼ teaspoon each salt and pepper. Add the greens and tomatoes and toss to combine. Serve with the quinoa and bean patties.

Salmon with Warm Lentil Salad

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A piquant dressing of red wine vinegar, mustard, red onion, parsley, and olive oil jazzes up the lentil and arugula salad.

Salmon with Warm Lentil Salad

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Prep Time 30 mins
Total Time 30 mins
Servings 4

Ingredients
  

  • 1 cup green lentils rinsed
  • kosher salt and black pepper
  • 2 tablespoons plus 1 teaspoon olive oil
  • 1 1/4 pounds skinless salmon fillet cut into 4 pieces
  • 2 tablespoons red wine vinegar
  • 2 teaspoons Dijon mustard
  • 1/4 red onion chopped
  • 1/2 cup chopped fresh flat-leaf parsley
  • 1 bunch arugula torn (about 4 cups)
  • 1 lemon cut into wedges

Instructions
 

  • Bring 4 cups water to a boil. Add the lentils and 1 teaspoon salt and simmer, stirring occasionally, until tender, 20 to 25 minutes. Drain.
  • Meanwhile, heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat.
  • Season the salmon with ¼ teaspoon each salt and pepper and cook until opaque throughout, 4 to 5 minutes per side.
  • In a large bowl, combine the vinegar, mustard, onion, parsley, remaining 2 tablespoons of oil, and ¼ teaspoon each salt and pepper.
  • Add the lentils and arugula to the vinaigrette and toss to combine. Serve with the salmon and lemon wedges.

Balsamic-Glazed Pork with Lentils

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Toss the lentils with apple, celery, parsley, and lemon juice for a refreshing, crisp side that perks up the roast pork.

Balsamic-Glazed Pork with Lentils

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Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Servings 4

Ingredients
  

  • 1 cup green lentils rinsed
  • kosher salt and black pepper
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons brown sugar
  • 3 tablespoons olive oil
  • 1 1 1/4- pound pork tenderloin
  • 1 red apple cut into 1⁄2-inch pieces
  • 1 celery stalk thinly sliced
  • 1/4 cup fresh flat-leaf parsley leaves
  • 2 tablespoons fresh lemon juice

Instructions
 

  • Heat oven to 400° F. Bring 4 cups water to a boil.
  • Add the lentils and 1 teaspoon salt and simmer, stirring occasionally, until tender, 20 to 30 minutes. Drain and rinse under cold water to cool.
  • Meanwhile, in a small bowl, combine the balsamic vinegar and brown sugar.
  • Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat. Season the pork with ¼ teaspoon each salt and pepper. Cook, turning occasionally, until browned, 6 to 8 minutes.
  • Transfer the pork to oven. Roast until cooked through, 10 to 12 minutes, basting with the glaze twice during the last 5 minutes. Let rest before slicing.
  • In a medium bowl, toss cooked lentils with the apple, celery, parsley, lemon juice, remaining 2 tablespoons oil, and ¼ teaspoon each salt and pepper. Serve with the pork and any pan drippings.