Spicing Up Your Lackluster Lean Protein
A few years back I was invited to speak at a Midwest health conference. Joining me were two extremely inspirational speakers who had literally lost 50% of their body mass through diet and exercise. As they each put it, they were now “half the man” they used to be!
These slimmed-down speakers participated in a joint session which culminated with a time for audience Q&A. When both men described eating primarily fish and chicken breast meat for dinner each evening, questions were posed as to how they didn’t get bored eating the same thing over and over. More specifically, one conference attendee wanted to know if they have any suggestions as to how to add a variety of flavor to those two proteins to prevent “culinary monotony.” Neither man had an answer. These two gentlemen had simply come to accept the sameness and plainness of their meals—buoyed solely by the outcome they produced.
Well, I wanted to shoot up my hand and answer that attendee’s question, because I wholeheartedly felt his frustration. I, too, would get easily bored if my meals were to have a “sameness” quality to them.
So, here are three, lean proteins which I often prepare for dinner, with three, “spiced up” options that enable each main course protein to take on a totally different “personality”—all while still keeping its lean quality intact.
Boneless Chicken Breast (Whole or thin-sliced cutlets.)
- Italian Style: top with a brush of pesto and roasted red peppers, bake until done.
- Mexican Style: rub with chili/cumin/garlic powders and salt, grill and top with warmed salsa and avocado slices.
- Greek Style: stuff a sliced “pocket” with fresh chopped spinach mixed with olive oil and some feta cheese—one of the lowest in saturated fats, bake until done.
Fish (Changing up the variety changes both flavor and texture; when possible, buy wild caught.)
- Swordfish: marinate in olive oil, orange juice, orange zest, fresh chopped parsley, S&P.
- Salmon: grill on a water-soaked cedar plank then drizzle with a mixture of plain, Greek yogurt, horseradish, lemon juice, olive oil, S&P.
- Flounder, halibut, cod, red snapper, etc.: bake topped with a marinade of white wine, olive oil, lemon zest, a bit of fresh minced garlic, S&P.
Ground Turkey
- Buffalo turkey burger: simply add a splash of Buffalo wing sauce to taste.
- Grilled turkey “meatballs”: mix in one egg, ½ cup of seasoned, whole-wheat breadcrumbs and a ¼ cup of grated Romano cheese, form into patties and grill.
- Turkey taco meat: prepare with a package of your preferred taco seasoning. Use it to top a salad, ladle it on top of diced, firm-cooked sweet potatoes, or serve in half of a cooked acorn squash.
