Cooking with Tammy Kelly: Pack Your Meals with Protein
Packing your meals with protein has become quite the food trend for 2024. There are many really good reasons for cooking high protein meals for you and your family. Protein is super important for building strong muscles, plus it keeps your metabolism revved up throughout the day. Protein helps to keep you feeling fuller longer and thus reducing some calorie intake.
The question remains, how much protein do I need for it to be beneficial?
The Recommended Daily Allowance suggests 0.36 per pound of total body weight, even higher if you are a regular weight lifter or exercise consistently. A good rule of thumb for adults, especially senior adults, is 30 grams per meal. It is not a bad idea to supplement your daily intake with a high protein, low calorie, low sugar shake. There are many on the market or make your own. Just be sure to check the sugar and calories.
Here are some recipes for high protein meals that provide a delicious way for you to get more protein into your family’s diet.
High Protein “Marry Me” Chicken
2 tablespoons butter
2 cloves minced garlic
½ teaspoon salt, oregano, crushed red pepper flakes
¼ teaspoon fresh ground black pepper
½ cup sun dried tomatoes
1 cup low sodium chicken broth
½ cup heavy cream
½ cup cottage cheese
½ cup parmesan, shredded
¼ cup fresh basil, chopped
4, 6 ounce chicken breast, or chicken tenders, sliced in 1 inch pieces
Melt the butter in a large skillet on medium heat. Once the butter had melted, add garlic, salt, oregano, red pepper flakes, and black pepper. Sauté until the garlic is fragrant, about 2 minutes.
Place the sliced chicken on the pan, working in batches so as to not crowd the pan. As each side browns, flip to another side to brown it all around. Remove the chicken as it finishes cooking and is no longer pink, set aside so it doesn't overcook.
While the chicken cooks, add the sun dried tomatoes, chicken broth, heavy cream and cottage cheese to a blender, or using an immersion blender, blend until smooth and creamy.
Reduce the heat to low and add the sauce to the pan. Return any chicken to the pan you may have removed. Bring to a low boil, just enough to heat through. Then stir in the basil and parmesan. Add the chicken back in and cook for another 5 minutes.
Eat by itself if you are watching carbohydrates, or enjoy with toasty sourdough or over pasta!
Serves 4, each serving contains; Calories 527, Carbohydrates 12 g., Protein 61 g., Fat 26 g., Fiber 2 g., Sugar 7 g.
Cheeseburger Casserole with Bacon
2 pounds ground beef
1 large onion, chopped
2 garlic cloves, minced
12 bacon strips, cooked and crumbled
3 cups shredded cheddar cheese, divided
8 large eggs
1 can tomato paste
1 cup heavy whipping cream
1 tablespoon Worcestershire sauce
½ teaspoon salt
¼ teaspoon pepper
Optional toppings; Dill pickle slices, slices of red onion, cherry tomato halves, shredded lettuce or Romaine (I like them all)
Preheat the oven to 350 degrees. In a large skillet, cook beef, onion and garlic over medium heat until beef is browned and onion is tender, about 10-12 minutes. Break the beef into crumbles.
Transfer into a greased or sprayed 13 x 9 inch baking dish. Sprinkle with bacon and 1 cup of cheddar cheese.
In a large bowl whisk together eggs, tomato paste, Worcestershire sauce, salt and pepper until well combined.
Pour over beef mixture. Sprinkle with remaining 2 cups of shredded cheddar cheese.
Bake uncovered until set and golden brown, about 30-35 minutes. Let stand 10 minutes before serving. Garnish with toppings.
Serves 12, each serving contains; Calories 418, Carbohydrates 4 g., Protein 28 g., Fat 17 g., Fiber 0 g., Sugar 2 g.
High Protein Plant Based Enchilada Rice
1 tablespoon olive oil
1 tablespoon garlic, minced
½ cup red onion, chopped
1 cup bell peppers, chopped
1 cup tomatoes, chopped, or grape tomatoes, halved
3 cups water
1 ½ cups rice, brown preferred
1 cup canned black beans, rinsed and drained
1 tablespoon fresh cilantro
1 cup tomato sauce
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon salt
1 teaspoon pepper
½ cup shredded cheese
½ avocado, cubed
Preheat the oven to 400 degrees. Heat the oil in a large pan over medium heat. Add the garlic and onion to the skillet and stir until the garlic is slightly golden and the onion has softened.
Add the bell pepper and sauté for 2-3 minutes, or until softened. Add the tomatoes and sauté for 1 minute. Remove the sautéed vegetables from the pan and set aside.
Pour the water into the skillet and bring to a boil. Add the rice and stir for 12-15 minutes, until the rice is fluffier but just slightly tender.
Stir in the sautéed vegetables and black beans.
Add the cilantro, tomato sauce, chili powder, cumin, salt, and pepper, and stir to combine. Sprinkle the cheese on top.
Bake for 20-25 minutes, until the rice is tender and the cheese is melted and bubbling.
Allow to cool for 5 minutes. Garnish with cilantro and avocado.
Serves 4, each serving contains; Calories 431, Carbohydrates 55 g., Protein 16 g., Fat 1 6g., Fiber 4 g., Sugar 3 g.
Jalapeno Popper Stuffed Chicken Breasts
(Adapted from a Taste of Home Recipe)
4 ounces cream cheese, softened
1 cup shredded cheddar cheese
1 tablespoon chopped jalapeno, or more to taste
4 boneless, skinless chicken breast, about 6 ounces each
½ teaspoon salt
½ teaspoon black pepper
8 thick-sliced bacon strips
Preheat the oven to 350 degrees. In a small bowl, mix cream cheese, cheddar cheese and jalapeno.
Cut a pocket horizontally into the thickest part of each chicken breast. Fill with the cheese mixture.
Sprinkle the chicken with salt and pepper.
Wrap 2 bacon strips around each chicken breast, secure with toothpicks
Place the chicken seam side down on a greased or sprayed pan. Cook about 20-25 minutes or until chicken reaches 165 degrees. Let stand 5 minutes. Discard toothpicks before serving.
If you like your bacon a little crispier pre-fry it some before wrapping around the chicken.
Serves 4, each serving contains; Calories 518, Carbohydrates 3 g., Protein 51 g., Fat 18 g., Fiber 0 g., Sugar 3 g.
