Healthy Dinner Recipes: Protein Foods

50 Protein-Packed Dinners

These 20-minute meals will fill your belly, build your body, and satisfy your every last craving

Image: Tim Turner

37. Lamb Medallions with Shallots, Tarragon, and Red Wine
Sauté, Beginner
Cut 1 pound lamb loin into 3/4"-thick rounds and sprinkle with salt and pepper. Heat 1 tablespoon butter in a pan and cook lamb until both sides are browned, 4 to 5 minutes. Remove lamb. Add 1 tablespoon minced shallots; cook 2 minutes. Add 1 teaspoon minced tarragon and 1/2 cup red wine; reduce liquid by half. Stir in 1 tablespoon butter and any lamb juices from under the resting meat. Serve lamb with the sauce.

38. Lamb Kebabs with Peppers and Yogurt
Grill, Intermediate
Combine 1 tablespoon olive oil, 2 tablespoons lemon juice, 2 tablespoons chopped parsley, 1 teaspoon minced garlic, and salt and pepper to taste. Cut 1 pound boneless lamb into 2" chunks, 2 bell peppers into 1 1/2" chunks, and 6 medium onions into quarters. Thread on skewers, alternating ingredients. Brush with marinade, and grill until done, turning two or three times. Mix 1 cup yogurt with 1 teaspoon minced garlic, juice of 1 lemon, salt, and pepper. Serve with the kebabs.

39. White Beans with Cabbage and Ham
Sauté, Cheap eat, Intermediate
In boiling, salted water, cook 3 cups chopped cabbage until tender; drain. Heat 2 tablespoons olive oil. Cook 2 cups chopped leeks and 1 chopped celery stalk until softened, about 5 minutes. Add 2 sprigs thyme, 1/2 cup chopped ham, 1 cup chicken stock, 3 cups drained cannellini beans, and the cabbage. Season with salt and pepper. Cook until heated through. Serve with grated Parmesan.

40. Miso-Grilled Pork Tenderloin
Grill, Beginner
Rub a pork tenderloin with 1/4 cup white, yellow, or red miso paste. Grill, browning all sides, until almost cooked through but slightly pink in the center, about 10 to 15 minutes. Let sit 10 minutes. Cut into 1/2"-thick slices and serve.

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41. Chorizo and Beans
Sauté, Cheap eat, Beginner
Cut about 1/2 pound chorizo into chunks and bury it in a pot filled with 4 cups cannellini beans, along with a dried chili pepper or red-pepper flakes to taste. Warm through on a stove over medium heat, about 10 minutes, adjust seasoning, and serve.

42. Roasted Sausage with Rosemary and Lemon
Bake, Cheap eat, Beginner
Preheat the oven to 450°F. Lay sweet Italian sausage links on 4 rosemary sprigs in a pan. Prick sausages with a thin knife. Roast for about 15 minutes, turning once or twice. Top the sausage with 1/4" slices from 3 lemons, peeled. Bake until cooked through, about 10 minutes. Serve with lemon.

43. Veal Cutlets with Rosemary and Parmesan
Sauté, Intermediate
Combine 1/2 cup freshly grated Parmesan, 1/2 cup bread crumbs, 1 tablespoon minced fresh rosemary, and salt and pepper. Heat 1/4 cup olive oil. Dredge 1/4" veal cutlets in crumb mixture. Cook, turning once, until browned, less than 5 minutes total. Serve with lemon quarters.

44. Veal Scallopine
Sauté, Intermediate
Sprinkle salt, pepper, and 1/4 cup lemon juice over four 1/4" veal cutlets. Heat 3 tablespoons olive oil. Dredge veal in flour; cook 1 to 2 minutes on each side, until browned. Remove veal. Add a sliced lemon, 1 cup dry white wine, and 1/2 cup chicken stock. Bring to a boil; cook until thickened. Return the veal to pan, coat with the sauce, and heat through. Add some capers; serve.

45. Bean-and-Cheese Burger
Sauté, Cheap eat, Beginner
In a food processor, combine 2 cups drained beans (white, black, or red, or chickpeas), a quartered onion, 1/2 cup rolled oats, 1/2 cup grated mozzarella cheese, 1 tablespoon chili powder, an egg, salt and pepper. Pulse until chunky, adding liquid to get the mix to hold together. Shape into patties. Heat oil. Cook until browned on one side, about 5 minutes; turn. Cook other side until firm and browned.

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