High protein pork recipe

Italian Baked Pork

Servings: 4

Prep Time: 2 – 5 mins
Cooking Time: 30 – 35 mins

(Per Serving)

Calories: 230
Protein: 39 grams
Carbohydrates: 0 grams
Fat: 8 grams

Ingredients

• 2 pork tenderloins, trimmed of excess fat (12 ounces each)
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 teaspoon fennel seed, crushed
• 1 clove garlic, finely chopped

Method 

1. Preheat the oven to 375°F and coat a baking dish in cooking spray.
2. In a small mixing bowl, combine the oil and seasoning and mash together
with the back of a spoon until it becomes a paste. Place the pork in the baking
dish and apply the paste evenly.
3. Place the pork in the oven and roast for 25 – 35 minutes or until desired
doneness. I personally like this dish to have a slight amount of pink in the
center, which is about 160°F on a meat thermometer.

Vegetable Sauté

Servings: 6

Prep Time: 5 mins
Cooking Time: 10 mins

(Per Serving)

Calories: 46
Protein: 2 grams
Carbohydrates: 5 grams
Fat: 3 grams

Ingredients

• 1 tablespoon extra-virgin olive oil
• 2 cloves garlic, crushed
• 2 medium zucchini, cut in half, then into sticks
• 2 cups grape tomatoes
• 3 cups baby spinach
• 1 tablespoon fresh lemon juice
• pinch of ground black pepper

Method 

1. Heat the oil in a pan on medium-low heat. Add the garlic and cook for 1
minute, stir in the zucchini and raise the heat to medium.
2. Cook for 3 – 4 minutes, stir in the tomatoes, cook for another minute, then
stir in the spinach. Cook for another 3 – 4 minutes, then stir in the lemon
juice and black pepper.

Cajun Pork Chops

Servings: 4

Prep Time: 10 mins
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 194
Protein: 33 grams
Carbohydrates: 7 grams
Fat: 4 grams

Ingredients

• 4 boneless pork chops, 1/2 inch thick, trimmed of fat (5 ounces each)
• 2 teaspoons salt-free extra-spicy seasoning blend
• 1/2 medium onion, sliced
• 1 jalapeno peppers, seeded and finely chopped
• 1 can (14.5 ounces) diced tomatoes, undrained

Method 

1. Lay pork chops out and rub both sides with the spicy seasoning blend.
    Coat a 12-inch nonstick skillet in cooking spray and place over medium-high
    heat.
2. Add the onion and jalapeno and sauté for 2 minutes, until slightly tender,
    push the mixture to one side of the skillet. On the other side, add the pork
    chops. Cook for 3 minutes, turning once to brown on both sides.
3. Add the tomatoes and bring to a boil, reduce heat and cover. Cook for 6 –
   8 minutes, or until pork chops are no longer pink in center.

Breaded Parmesan Pork Chops

Servings: 4

Prep Time: 5 mins
Cooking Time: 10 – 12 mins

(Per Serving)

Calories: 246
Protein: 41 grams
Carbohydrates: 9 grams
Fat: 5 grams

Ingredients

• 4 boneless pork chops, 1/2 inch thick, trimmed of fat (6 ounces each)
• 1/4 cup skim milk
• 1/4 cup fat-free Parmesan cheese, grated
• 1/4 cup seasoned bread crumbs
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1/4 teaspoon garlic powder

Method 

1. Preheat the oven to 375°F.
2. Set up the milk in one bowl and the cheese, bread crumbs, salt, pepper, and
garlic powder in another. Dunk the pork chops in the milk, then coat in the
bread crumb mixture.
3. Coat a baking sheet in cooking spray and transfer breaded chops to the
sheet. Place in oven and bake for 9 – 11 minutes on each side, or until they
reach desired level of doneness.

Brown Rice Pilaf

Servings: 4

Prep Time: 5 – 10 mins
Cooking Time: 40 – 45 mins

(Per Serving)

Calories: 210
Protein: 5 grams
Carbohydrates: 38 grams
Fat: 4 grams

Ingredients

• 1 tablespoon unsalted butter
• 1 shallot, chopped
• 1 cup long-grain brown rice, rinsed
• salt and ground black pepper, to taste
• 2 cups low-sodium chicken broth
• 1 clove garlic, smashed
• 2 sprigs fresh thyme
• 3 tablespoons fresh flat-leaf parsley, chopped
• 3 scallions, thinly sliced

Method 

1. Melt the butter in a large pan over medium heat. Add the shallot and cook
for 1 – 2 minutes, until tender. Add the rice and stir well, coating with the
butter and shallot mixture. Cook for a few minutes, until the rice is glossy.
Add salt and pepper.
2. Stir in the chicken broth, garlic, and thyme. Cover with a tight fitting lid
and cook for 40 minutes. Remove from the heat and let sit for 10 minutes.
Remove the thyme sprigs and garlic clove (optional). Fluff the rice with a
spoon or fork and stir in the parsley and scallions.

high protein meatloaf

Moist Meatloaf

Servings: 6

Prep Time: 5 – 10 mins
Cooking Time: 50 mins – 1 hr

(Per Serving)

Calories: 252
Protein: 35 grams
Carbohydrates: 11 grams
Fat: 7 grams

Ingredients

• 2 pounds extra-lean ground round or chuck
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 egg
• 1 cup stuffing mix
• 1/2 cup skim milk
• 1/3 cup steak sauce
• 1 onion, diced
• 1/2 medium green bell pepper, diced

Method 

1. Preheat oven to 350°F. Lightly coat an 8.5 x 4.5 inch loaf pan.
2. In a large mixing bowl, add the ground beef, salt, pepper, egg, and stuffing
mix and thoroughly mix. Stir in the skim milk, 3 tablespoons of the steak
sauce, onion, and bell pepper.
3. Transfer the mixture to the baking pan and form into a loaf. Baste the top
with the remaining steak sauce. Transfer to oven and bake for 1 hour.

Pork Tenderloin Stir-Fry

Servings: 4

Prep Time: 5 mins
Cooking Time: 15 mins

(Per Serving)

Calories: 461
Protein: 36 grams
Carbohydrates: 62 grams
Fat: 8 grams

Ingredients

• 8 ounces rice noodles
• 1 pound pork tenderloin, trimmed of fat
• 1/3 cup water
• 1/4 cup Shao Hsing rice wine or dry sherry
• 2 tablespoons low-sodium soy sauce
• 2 teaspoons cornstarch
• 1 tablespoon peanut oil or canola oil
• 1 medium onion, thinly sliced
• 1 pound bok choy (about 1 medium head),
• trimmed and cut into long, thin strips
• 1 tablespoon garlic, minced
• 1 tablespoon chili-garlic sauce

Method

1. Bring a large pot of lightly salted water to a boil and add noodles, cook
according to package instructions. Drain, quickly rinse with cold water to
stop from further cooking.
2. While the pasta is boiling, slice the pork into thin rounds, then cut each
round into matchsticks.
3. In a small bowl whisk the water, rice wine (or sherry), soy sauce, and
cornstarch.
4. Heat the oil in a Dutch oven over medium heat. Add the onion and cook
for 2 – 3 minutes. Once the onions are softened, add the bok choy and cook,
stirring occasionally until it begins to soften, about 5 minutes. Add the pork,
garlic, and chili-garlic sauce. Stir occasionally until the pork is just cooked
through, about 2 – 3 minutes.
5. Take your cornstarch mixture and give it a quick whisk, then add to the
Dutch oven and bring to a boil. Stir frequently for 2 – 4 minutes until the
sauce has thickened. Serve on top of the noodles.

Beef Lo Mein

Servings: 1

Prep Time: 5 – 10 mins
Cooking Time: 10 – 15 mins

(Per Serving)

Calories: 526 grams
Protein: 49 grams
Carbohydrates: 45 grams
Fat: 15 grams

Ingredients

• 6 ounces extra lean beef, sliced into 1-inch strips
• 1 teaspoon sesame oil
• 1/4 cup fresh snow pea pods, trimmed
• 1/4 cup broccoli florets
• 1/4 cup carrots, shredded
• 1 scallion, chopped
• 1/8 teaspoon red pepper flakes
• 1/2 garlic clove, minced
• 2 tablespoons low-sodium soy sauce
• 1/2 teaspoon fresh ginger, grated
• 2 ounces whole grain noodles, cooked
• 1 teaspoon sesame seeds, toasted

Method

1. Heat the oil in a wok or large skillet over medium-high heat. Add the beef
and stir-fry for 4 – 6 minutes or until browned. Remove from pan and set
aside.
2. Add the snow peas, broccoli, carrots, scallions, red pepper flakes, and
garlic and stir-fry for 2 – 3 minutes. Add the soy sauce, ginger, cooked
noodles, and beef. Mix together well and stir-fry until hot.
3. Remove from heat and sprinkle with sesame seeds.

Simple Italian Chicken

Servings: 4

Prep Time: 5 mins
Cooking Time: 20 – 25 mins

(Per Serving)

Calories: 281
Protein: 40 grams
Carbohydrates: 5 grams
Fat: 12 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons garlic, crushed
• 1/4 cup seasoned bread crumbs
• 1/4 cup low-fat Parmesan cheese, grated

Method

1. Preheat the oven to 425°F.
2. Warm the olive oil and garlic in the microwave to blend the flavors. In a
separate bowl, combine the bread crumbs and Parmesan cheese. Dredge the
chicken breasts in the oil mixture, letting the excess run off, then coat in the
bread crumb mixture.
3. Place the coated chicken breasts into a shallow baking dish and place in the
oven for 10 minutes, flip and cook for another 10 – 15 minutes, until the
chicken is no longer pink in the center and the juices run clear.

Gorgonzola Filet with Balsamic Onions

Servings: 4

Prep Time: 2 – 3 mins
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 276
Protein: 37 grams
Carbohydrates: 7 grams
Fat: 9 grams

Ingredients

• 4 extra-lean beef filets (6 ounces each)
• 3/4 teaspoon salt
• 3/4 teaspoon ground black pepper
• 1 large red onion, thinly sliced
• 1/4 cup balsamic vinegar
• 2 tablespoons crumbled Gorgonzola or blue cheese

Method

1. Preheat oven to 375°F. Rub filets evenly with 1/2 teaspoon each of the salt
and pepper, set aside.
2. Coat a baking sheet in cooking spray. Place onions in a mixing bowl, add
the vinegar, remaining salt and pepper, toss to coat well. Transfer the onions
to the baking sheet and spray with a light coating of cooking spray.
3. Place onions in oven and bake for 20 minutes, or until onions are tender.
Stir occasionally to prevent burning. Remove from oven and set aside.
4. Meanwhile, coat a large skillet in cooking spray and place over medium high
heat. Add the filets and cook for 5 – 7 minutes on each side or until
desired doneness. Top steaks evenly with cheese and onions.