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Mitch Mandel
We all love the convenience of boneless, skinless chicken breasts—but they aren't the only way to get an easy, protein-packed dinner on the table with minimal effort. Don't believe us? Check out these six recipes that each pack at least 15 grams of protein per serving. (Take back control of your eating—and lose weight in the process—with our 21-Day Challenge!)
Mitch Mandel
Speedy Fish Tacos
TOTAL TIME: 20 minutes / SERVES: 4
2 c sliced green cabbage
½ c chopped scallions
½ c reduced-fat sour cream
2 Tbsp taco seasoning
1 Tbsp lime juice
1 Tbsp orange juice
1 Tbsp olive oil
1 lb firm whitefish fillets, cut into bite-size pieces (But stay away from these 12 types of fish to never ever eat.)
8 whole wheat tortillas (8" diameter)
8 lime wedges
½ c chopped scallions
½ c reduced-fat sour cream
2 Tbsp taco seasoning
1 Tbsp lime juice
1 Tbsp orange juice
1 Tbsp olive oil
1 lb firm whitefish fillets, cut into bite-size pieces (But stay away from these 12 types of fish to never ever eat.)
8 whole wheat tortillas (8" diameter)
8 lime wedges
1. COMBINE the cabbage, scallions, and sour cream in a medium bowl. In another medium bowl, combine the taco seasoning, lime juice, and orange juice. Add the fish pieces and toss to coat.
2. WARM the oil in a large nonstick skillet over medium-high heat. When hot, add the fish and cook for 5 minutes, or until the fish flakes easily. Warm the tortillas according to package directions.
3. ASSEMBLE the tacos: Spoon about ¼ cup of the cabbage mixture down the center of each tortilla. Divide the fish evenly among the tortillas and fold in half. Serve with lime wedges.
2. WARM the oil in a large nonstick skillet over medium-high heat. When hot, add the fish and cook for 5 minutes, or until the fish flakes easily. Warm the tortillas according to package directions.
3. ASSEMBLE the tacos: Spoon about ¼ cup of the cabbage mixture down the center of each tortilla. Divide the fish evenly among the tortillas and fold in half. Serve with lime wedges.
NUTRITION (per serving) 395 cal, 30 g pro, 48 g carb, 5 g fiber, 2 g sugars, 14 g fat, 3 g sat fat, 720 mg sodium
Maria Rodale
Italian Lentil Soup
TOTAL TIME: 2 hours 40 minutes / SERVES: 4
1 lb dried lentils
1 onion, chopped
½ c chopped carrots
½ c chopped celery
3 cloves garlic, minced
1 c fresh chopped tomatoes (or crushed canned tomatoes)
1 c Romano, for garnish
1 onion, chopped
½ c chopped carrots
½ c chopped celery
3 cloves garlic, minced
1 c fresh chopped tomatoes (or crushed canned tomatoes)
1 c Romano, for garnish
1. PLACE all ingredients except tomatoes and cheese in a large pot with 8 cups water, fresh parsley, fennel, and salt and pepper to taste. Simmer, covered, 1 hour. Add tomatoes and simmer 1 hour more.
2. GARNISH with cheese and serve.
2. GARNISH with cheese and serve.
NUTRITION (per serving) 460 cal, 33 g pro, 76 g carb, 36 g fiber, 6 g sugars, 3 g fat, 1 g sat fat, 460 mg sodium
Mitch Mandel
Middle Eastern Spicy Garbanzo Beans
TOTAL TIME: 10 minutes / SERVES: 2
1 can (15.5 oz) unsalted garbanzo beans, rinsed and drained
2 Tbsp lemon juice
3 Tbsp white wine vinegar
1 Tbsp ground cumin (Cumin is among these herbs and spices that are proven to help you lose weight.)
¼ teaspoon salt
Ground black pepper to taste
5 dashes hot sauce (optional)
2 carrots, shredded
1 English cucumber, chopped
2 Tbsp lemon juice
3 Tbsp white wine vinegar
1 Tbsp ground cumin (Cumin is among these herbs and spices that are proven to help you lose weight.)
¼ teaspoon salt
Ground black pepper to taste
5 dashes hot sauce (optional)
2 carrots, shredded
1 English cucumber, chopped
1. HEAT the beans, lemon juice, vinegar, cumin, salt, pepper, and hot-pepper sauce (if using) in a small saucepan over medium heat, stirring, for 5 minutes or until heated through.
2. DIVIDE into 2 bowls and top each serving with half of the carrots and cucumber.
2. DIVIDE into 2 bowls and top each serving with half of the carrots and cucumber.
NUTRITION (per serving) 312 cal, 16 g pro, 57 g carb, 13 g fiber, 6 g sugars, 3 g fat, 0 g sat fat, 400 mg sodium
Rodale Images
Vegetable and Goat Cheese Pizza
TOTAL TIME: 25 minutes / SERVES: 4
1 tsp cornmeal
1 lb fresh pizza dough
2 Tbsp prepared pesto
1 red onion, thinly sliced
1 lg tomato, sliced
1 jar (7 oz) roasted sweet red peppers, drained
1 c chopped broccoli florets
⅓ c crumbled goat cheese
2 Tbsp grated Parmesan cheese
1 lb fresh pizza dough
2 Tbsp prepared pesto
1 red onion, thinly sliced
1 lg tomato, sliced
1 jar (7 oz) roasted sweet red peppers, drained
1 c chopped broccoli florets
⅓ c crumbled goat cheese
2 Tbsp grated Parmesan cheese
1. HEAT oven to 500°F. Set the oven rack at its lowest position. Sprinkle the cornmeal on a large ungreased baking sheet. Roll out the pizza dough and place it on the baking sheet, pressing to fit. Spread the pesto on the crust; top with the onions and tomatoes. Sprinkle the peppers, broccoli, goat cheese, and Parmesan on top.
2. BAKE for 10 to 15 minutes, or until the underside is browned and the cheese has melted. Cut into wedges.
2. BAKE for 10 to 15 minutes, or until the underside is browned and the cheese has melted. Cut into wedges.
NUTRITION (per serving) 408 cal, 17 g pro, 58 g carb, 4 g fiber, 8 g sugars, 15 g fat, 6 g sat fat, 590 mg sodium
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David Prince
Mediterranean Wrap
TOTAL TIME: 5 minutes / SERVES: 1
1 lg whole wheat tortilla
2 Tbsp garlic flavored hummus
¼ c roasted red pepper strips
4 slices roast turkey breast
2 Tbsp chopped fresh mint leaves
¼ c lettuce
2 Tbsp garlic flavored hummus
¼ c roasted red pepper strips
4 slices roast turkey breast
2 Tbsp chopped fresh mint leaves
¼ c lettuce
1. PLACE tortilla flat on large cutting board. Spoon hummus evenly over tortilla to within ½" of edge. Place peppers evenly over hummus. Layer on turkey slices. Sprinkle with mint. Layer on lettuce leaves, if desired.
2. FOLD in sides and then roll to form wrap. Cut diagonally in half. Serve immediately or wrap tightly in plastic wrap and refrigerate.
2. FOLD in sides and then roll to form wrap. Cut diagonally in half. Serve immediately or wrap tightly in plastic wrap and refrigerate.
NUTRITION (per serving) 329 cal, 35 g pro, 31 g carb, 4 g fiber, 5 g sugars, 7 g fat, 1 g sat fat, 560 mg sodium
Mitch Mandel
15-Minute Spinach Tomato Frittata
TOTAL TIME: 20 minutes / SERVES: 4
2 Tbsp olive oil
2 scallions, thinly sliced
10 oz fresh baby spinach (or 10 oz pkg frozen chopped spinach, thawed and squeezed dry)
3 lg eggs
5 lg egg whites
1 c grape or cherry tomatoes
4 slices fresh mozzarella
4 slices whole grain bread, toasted
2 scallions, thinly sliced
10 oz fresh baby spinach (or 10 oz pkg frozen chopped spinach, thawed and squeezed dry)
3 lg eggs
5 lg egg whites
1 c grape or cherry tomatoes
4 slices fresh mozzarella
4 slices whole grain bread, toasted
1. HEAT 1 Tbsp of the oil in large ovenproof, nonstick skillet over medium heat. Cook scallions 1 minute, stirring, or until softened.
2. TRANSFER scallions to large bowl. Add spinach, whole eggs, and egg whites. Beat with fork until well blended.
3. HEAT broiler. Heat remaining oil in skillet over medium heat. Pour in egg mixture and scatter tomatoes on top. Cover skillet and cook 4 minutes, or until eggs are set around edges.
4. BROIL 5" from heat for 4 minutes, or until frittata is lightly browned and the center is set. Top with cheese, cover, and let stand 1 minute to melt cheese. Cut into 4 wedges and serve each with 1 slice toast.
2. TRANSFER scallions to large bowl. Add spinach, whole eggs, and egg whites. Beat with fork until well blended.
3. HEAT broiler. Heat remaining oil in skillet over medium heat. Pour in egg mixture and scatter tomatoes on top. Cover skillet and cook 4 minutes, or until eggs are set around edges.
4. BROIL 5" from heat for 4 minutes, or until frittata is lightly browned and the center is set. Top with cheese, cover, and let stand 1 minute to melt cheese. Cut into 4 wedges and serve each with 1 slice toast.
NUTRITION (per serving) 280 cal, 23 g pro, 15 g carb, 4 g fiber, 3 g sugars, 17 g fat, 5 g sat fat, 260 mg sodium
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