Looking for healthy recipes (protein and veggies)

This goes with lots of different veggies - but I looove tilapia. You can buy frozen fillets at the grocery store that are individually wrapped (usually 4 or 6 to a bag) - it will have specific cooking directions on it. I cook it by wrapping the fish in tin foil with fresh squeezed lemon juice and 2-3 cloves of mashed up fresh garlic (under the fish). When the fish is done, I usually leave the garlic in the pan, but I guess some people would want to eat it.

It has lots of protein, low in fat and calories. (and soooo yummy!)

-Tiff

Take a small lean steak ( about a pound to a pound and a half) Slice very thin it helps to freeze it abit.

Brown in a skillet with abit of olive oil while browning add 1 red bell pepper, one green pepper, one yellow pepper one onion and mushrooms (all sliced thin) when cooked to your liking) add alittle fresh garlic. add One can of low sodium fat free beef broth and alittle bit of (flour with water to thicken)
Very yummy (over rice or spagetti squash. Make about 4 to 5 servings and its under 300 calories a serving with the spagetti squash included :glasses:

I'm a vegetarian, so I'm always trying to find ways to boost my protein intake without skyrocketing my carb count to the moon.

Once a week or so, I like to do a stir fry with tofu. I don't have it over rice - I just eat the veggies & tofu. The secret is in the preparation of the tofu.

I cut the tofu into squares or small rectangles a little larger than the size of a sugar cube. I fry it in a non-stick pan with a tablespoon or more of vegetable oil until it's golden on all sides. Then I pour out most of the oil, leaving about teaspoon or so in the pan. I throw in some minced garlic and let it flavour the oil for about a minute, then pour in some shakes of soy sauce. I stir that around for about 15 seconds, letting it coat the tofu, and letting the liquid reduce a little. Then I throw in my veggies and stir fry for about 5-7 minutes.

If I have room to add 150 more calories, I'll make a curry coconut sauce. I use powdered coconut milk, not canned. For some reason, powdered coconut milk ends up having way fewer calories. I mix about 2 tbsps of soysauce, 3/4 cup of water, 8 tbspns of coconut powder, and 1-2 tsp curry powder and blend in my mini food processor. When the stir fry is just about done, I pour it in, stir it around, and let it simmer for about 3-5 minutes.

Depending on how much tofu you use, this ends up being 500 - 800 calories. When I'm going to have it for dinner, I eat lightly for breakfast and lunch. I make a big stir fry using a ton of vegetables, and then I eat, eat, eat!

:flowerforyou: :flowerforyou: :flowerforyou:
4 ounces of white meat chicken cut up in small pieces with veggies (summer squash, broccoli, cauliflower, onions, peppers)

lay it all on a sheet of aluminum foil, wrap it up in a packet, and put in the oven at 350 for 35 minutes----season with Mrs. Dash and you can keep the sodium down as well as the calories :bigsmile: