Power Up with Protein-Packed Frittata, Black Beans
Cook ahead for frequent small meals and lots of protein to keep hunger away.
Getting enough protein for a high-protein diet is easy for people who eat everything, but a challenge for vegetarians. Main sources of protein are soy and soy-based products, rice and bean combinations, wheat gluten or seitan, cheese (mostly cottage cheese because of the lower fat content) and protein powder, which I incorporate into many of my recipes. If you are vegan, it is even more difficult to juggle this diet.
Tasty complex carbohydrates are easier to find and include brown rice and sweet potatoes, and some people eat potatoes, couscous, grains and whole-wheat pasta as part of the carbohydrate routine. Vegetables are easy. Leafy greens such as kale, broccoli and green beans are preferred. Starchy high-sugar vegetables such as carrots, squash and beets are less desirable especially during the early stages of weight loss.
If you're following a high-prote3in diet, a few steps will make mealtimes easier.
1. Cook several cups of brown rice, which will supply you for several days.
2. Roast about 6 sweet potatoes, which keep for days as well.
3. Steam or saute a few heads of broccoli or 2 pounds green beans. I like to saute them in a wok with a bit of sesame and canola oil, minced ginger, garlic and a pinch of hot chili flakes. When they are about done, I drizzle them with low-sodium soy sauce.
4. Cook whole-wheat pasta or couscous, rinse it in ice cold water and drain it well. It will keep for 5 days in the refrigerator. Just portion out what you need per meal and sauce it or saute it with vegetables.
5. Cut tofu into 1/2-inch-thick steaks and marinate it in a low-fat mixture. I choose low-fat tofu.
6. Make a large pot of Spicy Black Beans With Chipotle Chilies and Lime using canned beans. I never get tired of this over rice.
7. Purchase some protein powder. My favorite is American Sports Nutrition-American Whey. It comes in various flavors, is lactose-free and, according to the experts, it is an excellent source of quality protein and very reasonably priced.
Included here are a few favorite recipes that are simple and full of protein.
Smoked paprika adds a pleasant flavor to this reduced-fat egg-white frittata.
These versatile beans are perfect served with rice, couscous or grilled tofu.