POSSIBILITIES PROTEIN

Meat In Dishes

These days, we are all watching that food budget while still trying to eat healthfully. Though in ation is hi ing us at the meat counter, the good news is that it’s really easy to trim back on the animal proteins in your meals while adding more plant proteins such as beans and nuts. You will even reap the bene ts of a diet with less meat and more plants, which can be associated with a healthy heart and lowered risk of developing some diseases.

Many of us have been trained to anchor our plate with a he y hunk of meat or sh for a protein-rich meal. You don’t have to skip your favorite proteins, just serve smaller portions and pair them with tasty beans, tofu, nuts, or quinoa to boost the protein on the plate. You might be surprised to nd that foods like leafy greens, whole grains, and even mushrooms contribute some protein to your total grams— and it all counts.

In these dishes, proteins are combined with plenty of vegetables to add color, texture, and, of course, all the nutrients that veggies deliver. You’ll enjoy a lling, delicious meal and get your protein, plus save a li le at the checkout.

by robin asbell photos by terry brennan food styling by lara miklasevics

Sticky Sriracha Tofu and Shrimp or Pork

MAKES 4 SERVINGS | PHOTO ON PAGE 28

In many Asian countries, tofu is often cooked in the same dish with meats or seafood to add inexpensive protein and a different texture to the mix, like in this easy stir-fry.

½ block extra firm tofu, drained

½ pound large shrimp, peeled and deveined, or pork tenderloin, cubed

1 bunch asparagus

4 large scallions, slivered

4 cloves garlic, chopped

1 tablespoon fresh ginger, minced for the sauce

2 tablespoons water

2 teaspoons cornstarch

¼ cup honey

2 tablespoons tomato paste

3 tablespoons soy sauce

2 tablespoons Sriracha sauce

1 tablespoon rice vinegar

8 ounces rice vermicelli

2 tablespoons canola oil

1. Prep the tofu by draining and wrapping it in a kitchen towel to remove excess water. Cut in small cubes. Prep the shrimp and place on a double layer of paper towel to absorb extra moisture. Or, if using pork, chop in small pieces. Chop the asparagus and scallions and reserve. Chop the garlic and ginger and reserve.

2. In a medium bowl, stir the water and cornstarch. Add the honey, tomato paste, soy sauce, Sriracha sauce, and rice vinegar and stir to mix.

3. Cook noodles in boiling water according to package directions, about 4 minutes, then drain.

4. Place a large wok or large skillet over high heat and let it get hot for several seconds. Drizzle in the canola oil and then add the reserved tofu. Stir-fry until it starts to turn golden, about 5 minutes. Add the shrimp or pork and reserved garlic and ginger and stir-fry until cooked through, about 5 minutes. Add the asparagus and stir for 1 minute, just until crisp-tender.

5. Stir the sauce mixture and pour into the center of the wok or skillet, and stir as it comes to a boil. When boiling, toss to coat the tofu mixture, then add the scallions, and toss to coat. Serve hot over rice noodles.

Nutrition (using shrimp):

Calories: 450, Fat: 8g (Sat: 1 g), Cholesterol: 70mg, Sodium: 1400mg, Carb: 77g, Fiber: 4g, Sugar: 22g, Protein: 19g

Southwest Chicken and Quinoa

MAKES 4 TO 6 SERVINGS

Cooking a little chicken with rice is a time-tested meat-stretching device. In this flavorful one-pan dish, quinoa carries the day, adding twice as much protein as white rice. Black beans also amp up the protein, and veggies give it color and flavor.

2 tablespoons extra-virgin olive oil

1 large onion, chopped

1 large red bell pepper, chopped

1 medium carrot, chopped

8 ounces chicken breast, chopped in bite-size pieces

1 clove garlic, peeled and chopped

1 tablespoon chili powder

1½ teaspoons smoked paprika

1 teaspoon cumin

1 teaspoon dried oregano

1 (15-ounce) can petite diced tomatoes, with juice

1 (15-ounce) can black beans, drained and rinsed

1 cup chicken stock

1 cup quinoa

½ teaspoon salt

1 tablespoon lime juice

½ cup cilantro

1. Place a large sauté pan over mediumhigh heat, and heat for several seconds before drizzling with olive oil. Add the onion, pepper, and carrot and stir, reducing the heat to medium-low after it starts to sizzle. Stir for about 5 minutes, until the vegetables are softened.

2. Increase the heat to medium-high. Push the vegetables to one side of the pan and sprinkle the chicken pieces on the other side. Stir and cook until the chicken browns lightly.

3. Add the garlic and spices, and stir for 1 minute. Add tomatoes and the juice, beans, stock, quinoa, and salt and stir to mix well, then bring to a boil.

4. Cover the pot, lower the heat, and cook for 25 minutes. Uncover and test the quinoa for doneness—it should be tender. If not, stir, cover, and cook for 5 minutes longer. Transfer to a serving bowl, drizzle with lime juice, fluff, sprinkle with cilantro, and serve.

Variation:

For a twist and an added dose of protein, serve topped with an optional fried egg.

Nutrition:

Calories: 340, Fat: 10g (Sat: 1.5 g), Cholesterol: 35mg, Sodium: 870mg, Carb: 43g, Fiber: 9g, Sugar: 6g, Protein: 21g

Crunchy Almond-Crusted Fish on a Bed of French Lentils

MAKES for the lentils

In this recipe, you can use tilapia, which is an inexpensive yet tasty fish, cod, halibut, or chicken breast. Instead of the usual bread crumb coating, you’ll make a crunchy crust out of almonds, adding protein. French lentils, sometimes called Beluga or Le Puy lentils, are a small, dark green or black lentil that doesn’t fall apart as easily as the standard green lentil, making them perfect for warm salads like this.

1 cup dried French lentils, uncooked (makes about 3 cups cooked)

¼ cup extra-virgin olive oil

2 cloves garlic, peeled

1 teaspoon fresh (or dried) thyme

4 cups fresh spinach

1. In a medium pot, combine the French lentils and 4 cups water, and bring to a boil over high heat. Reduce to low and stir occasionally. Cook for about 25 minutes, then test a lentil for doneness. You want the lentils to be tender but not falling apart.

2. When cooked, drain excess liquid in a wire strainer. Rinse the pot you cooked the lentils in, then place on the stove over medium heat and add the olive oil. Let warm for a few seconds, then add the garlic and dried thyme and stir for a few seconds, until fragrant. Add the spinach and salt and stir and turn until just wilted. Add the warm lentils back to the pan and stir gently to mix in the spinach.

3. Heat the oven to 400°F. Spray a large sheet pan with olive oil spray and set aside. Place the almond slices in the food processor bowl and pulse until the almonds are coarsely ground, but still chunky. (If you don’t have a food processor, place the nuts on a cutting

½ teaspoon salt

1 tablespoon canola oil, for pan

1 cup slivered almonds

16 ounces tilapia or boneless, skinless chicken breast

2 large egg whites

½ teaspoon salt board and chop finely with a chef’s knife.) Transfer to a medium bowl. Optionally, slice the chicken breast or fish fillet across the grain into ½-inch thick strips, and reserve.

4. In a medium bowl, whisk the egg whites and salt. Dip the fish or chicken into the egg white mixture, then dredge in the almonds, placing each strip on the prepared sheet pan, making sure they are not touching. Bake for about 7 minutes, depending on the thickness, then take out and turn with a spatula, and bake for 7 minutes longer. Cool on a rack.

5. Serve about ½ cup of the lentil mixture on a plate, and top with onesixth of the fish or chicken.

Nutrition (using tilapia):

Calories: 400, Fat: 22g (Sat: 2.5 g),

Cholesterol: 40mg, Sodium: 460mg, Carb: 25g, Fiber: 6g, Sugar: 2g, Protein: 29g

Add a Little Protein with Peanut Sauce

Peanuts are an inexpensive plant-based protein, and a great way to enjoy them is in a peanut sauce. Chinese peanut sauce is a pourable dipping or stir fry sauce. Creamy Thai peanut sauce, sometimes called satay sauce, is delicious right out of the jar. For a quick lunch or dinner, serve brown rice or quinoa, add a few veggies or thawed edamame, and top with a few spoonfuls of peanut sauce, to taste. Top with chopped peanuts for crunch and a protein boost. Or, use it as a dipping sauce for chicken or fish.

To Make Peanut Sauce:

Stir together ¼ cup smooth peanut butter, 3 tablespoons hoisin sauce, ¼ cup water, 1 tablespoon honey, and 1 teaspoon Sriracha sauce. This makes 12 tablespoons, about 6 servings, and will keep for 1 week in a sealed container in the refrigerator.

Nutrition (per 2 tablespoons):

Calories: 90, Fat: 6g (Sat: 1 g), Cholesterol: 0 mg, Sodium: 200 mg, Carb: 9g, Fiber: <1g, Sugar: 6g, Protein: 3g

Spaghetti with Chicken and Parsley Pesto

MAKES 4 SERVINGS

In the spirit of adding a little protein throughout a dish, this one has a nutty, cheesy parsley pesto, made with protein-rich almonds and Parmesan. Chickpeas add some protein, and a small portion of cooked chicken makes it feel meatier. You have the option to stir in ricotta cheese to make it a creamy pasta dish and it adds a bit more protein to the mix. Garnish with more almonds for crunch!

½ cup Parsley Pesto (see recipe page 35)

8 ounces cooked chicken (see Cook’s Note)

½ pound spaghetti

½ bunch broccolini, chopped

1 (15-ounce) can chickpeas, drained

1. Prepare the pesto (see recipe page 35) and reserve. This can also be made ahead and stored in the refrigerator up to 1 week).

2. To cook the chicken breast, heat the oven to 400°F. Lightly oil a small baking pan and place the breast on the oil, and sprinkle with salt and pepper. Bake for 20 minutes, until an instant read thermometer registers 160°F. Allow to cool a little, then chop into small pieces, and reserve.

3. Put a large pot of salted water on the stovetop to cook the pasta. Toast the almonds: Place them in a dry skillet over medium heat. Shake the pan and stir often,

½ cup whole milk ricotta cheese (optional)

1 medium Roma tomato, chopped

½ cup slivered almonds

Salt and pepper, to taste until the nuts are fragrant and golden brown, about 4 to 5 minutes, and reserve.

4. Cook the spaghetti according to package directions, adding the broccolini for the last 2 minutes. Drain.

5. In the same pot you cooked the pasta, add the reserved chicken, chickpeas, hot spaghetti, and chopped tomato. Drizzle the pesto and dollop the ricotta (if using) over the contents of the pan and stir and toss over medium heat until heated through. Serve sprinkled with the reserved toasted almonds.

Cook’s Note: n If you would like to make this even easier, you can pick up a rotisserie chicken in the deli and use about 1 cup shredded meat, saving the rest for another meal.

Nutrition (with ricotta):

Calories: 760, Fat: 36g (Sat: 8 g), Cholesterol: 90 mg, Sodium: 910 mg, Carb: 69g, Fiber: 10g, Sugar: 7g, Protein: 42g

Nutrition Parsley Pesto (Per 2-tablespoon serving):

Calories: 180, Fat: 18g (Sat: 3 g), Cholesterol: <5mg, Sodium: 380mg, Carb: 2g, Fiber: <1g, Sugar: <1g, Protein: 3g

Robin Asbell spreads the word about delicious whole, real foods through her work as an author, cooking teacher, and private chef. She is the author of “PlantBased Meats,” “Great Bowls of Food,” “Big Vegan,” “Gluten-Free Pasta,” and more.

White Bean and Ham Soup with Parsley Pesto

MAKES

Use up any leftover ham you might have, or buy a single ham steak to chop and add to this soup. Canned white beans are a convenient way to make a protein-rich soup, and if you prefer to use dried beans, you can simply precook them. Spooning almond and Parmesan-laced pesto over each bowl contributes even more protein.

½ cup Parsley Pesto (see recipe right)

1 tablespoon extra-virgin olive oil

1 large onion, chopped

1 large carrot, chopped

2 cloves garlic, chopped

1 cup chicken stock

3 cups cooked white beans (2 15-ounce cans with juice), or 1 cup dried, cooked

1. Prepare the Parsley Pesto (see recipe right). This can also be made ahead and stored in the refrigerator up to 1 week. In a large pot over medium-high heat, heat olive oil and add onion and carrot, and when the mixture sizzles, reduce to medium low and sauté for about 10 minutes. Stir in garlic just until fragrant, a few seconds, then stir in the chicken stock, white beans and their juices (if using home-cooked beans, add ½ cup of cooking liquids with the beans), ham, dried thyme, and salt and pepper. Bring to a boil, then reduce the heat and simmer for 5 minutes.

2. When the soup is hot and the

2 cups chopped ham, or an 8-ounce ham steak

1 teaspoon dried thyme

½ teaspoon salt

Cracked black pepper, a few grinds, or to taste

2 cups chopped fresh spinach or kale vegetables are tender, stir in the spinach, and then remove the pot from heat.

3. Measure ½ cup of the Parsley Pesto and serve each bowl with a heaping tablespoon of pesto on top.

Nutrition:

Calories: 400, Fat: 20g (Sat: 3.5 g), Cholesterol: 25mg, Sodium: 1200mg, Carb: 33g, Fiber: 8g, Sugar: 2g, Protein: 24g

Nutrition information for each recipe is per serving unless otherwise noted.

Parsley Pesto

Make the most of your parsley and time: This is enough to use in both the Spaghetti with Chicken and Parsley Pesto and the White Bean and Ham Soup with Parsley Pesto.

½ cup toasted sliced almonds

2 bunches flat leaf parsley, stems removed

2 cloves garlic, coarsely chopped

½ cup shredded Parmesan cheese

1 teaspoon salt

½ cup extra-virgin olive oil

1. To toast the almonds, place them in a dry skillet over medium heat. Shake the pan and stir often, until the nuts are fragrant and golden brown, about 4 to 5 minutes, and reserve.

2. In a food processor, combine the parsley leaves, garlic, reserved toasted almonds, and Parmesan and process until ground to a paste, scraping down as needed to make it smooth. Drizzle in the oil with the machine running. Scrape the pesto into a storage tub or jar. (To use a blender, place the olive oil in first, then add the remaining ingredients, cover and blend, scrape down and repeat as needed.) This will keep for 1 week, tightly covered, in the refrigerator.

Streamline mealtime and cleanup with easy sheet pan dinners.

odern kitchens tend to be full of the latest in gadgets and gizmos intended to make mealtime quicker and easier. But the truth is, most of us already have the perfect item to make weeknight meals less stressful and just as healthy—a simple sheet pan. Jenny Tschiesche and Liz Franklin show readers how to make delicious and healthy meals with as few tools as possible in their book, “Sheet Pan Dinners: Over 150 All-In-One Dishes, Including Meat, Fish, Vegetarian, and Vegan Recipes.”

The authors created these dishes to teach readers how to work smarter, not harder. “It’s about making the oven do the work,” the pair writes in the book’s intro. “As you gain con dence with this method of cooking, you’ll nd there are so many possibilities and with each you’ll free up more of your valuable time. There’s now no writes in the book’s intro. “As you gain con dence with this method of need to compromise.”

Fewer pots and pans means less mess and less stress, and sheet pans can be utilized to make meals for breakfast, lunch, dinner, and dessert. To start your tray-bake journey, Tschiesche and Franklin recommend having the following items to help you along: a small dish, such as a loaf pan (1 pound or 2 pounds in capacity), an 8x8-inch sheet

Tschiesche and Franklin recommend having small dish, such as a loaf pan (1 pound or pan, and a large roasting pan.

Of course, some implements such as spatulas, including sh spatulas, and wooden spoons are also essential.

A sheet pan supper can be your secret weapon that saves mealtime. So grab your pan and start with these recipes from the book—then experiment to create your next favorite meal.

samantha