High in protein and lower in calories than boneless, skinless chicken breast, tenderloin also packs three times as much zinc, a vitamin essential for muscle repair and DNA production.
1) Mix a few of your favorite fresh herbs and spices, and rub on meat’s surface. Toss it on a hot grill or roast in the oven at 425 ̊.
2) Marinate in 1 cup of apple juice concentrate, mixed with 1⁄4 cup olive oil, 2 tbsp Dijon mustard, 1 tbsp crushed dried rosemary, and 2 finely chopped garlic cloves. Broil until lightly charred.
3) Cut 1 lb trimmed tenderloin crosswise into 1⁄2-inch-thick pieces. Flatten with a meat mallet to 1⁄4-inch-thick slices. Sauté the meat in a large skillet with a bit of olive oil, about 2 minutes each side. Remove meat from pan, and add 1⁄2 cup sliced shallots, cooking for 1 minute. Pour in 2 cups low- sodium chicken broth, 2 tbsp each lemon juice and Dijon mustard and—if you want a bit of a salty, peppery bite—a couple of tbsp of capers. Mix everything together, return pork to pan, and simmer for 1 minute. Let meat rest a few minutes. Season to taste with salt and pepper before serving.
6 OZ, COOKED, 244 CALORIES
Fat-Free Cottage Cheese
Each serving has nearly a third the protein of sirloin steak, none of the fat, and almost as much bone-building calcium as half a glass of milk. Plus, you can eat it plain or mixed with almost anything.
1) Combine a cup of cottage cheese with 1⁄2 cup of thick and chunky salsa; serve with toasted whole-wheat pita bread chips.
2) Stir 1⁄2 cup of cottage cheese into warm or cold pasta dishes, such as pasta salad or spaghetti with marinara sauce.
3) Skip cream cheese in favor of cottage cheese on whole-wheat English muffins.
4) For a lean dessert, blend 3⁄4 cup cottage cheese in food processor until smooth, then add 1⁄4 cup fat-free lemon yogurt. Stir in as many fresh, or frozen, thawed, sliced strawberries as you want.
1 CUP, 104 CALORIES
This nutty-tasting grain is remarkable for its high protein content, particularly the amino acid lysine (which your body needs to build muscle). A cooked cup boasts 5 grams of filling fiber, 30% of the daily value for magnesium, and nearly 10% of your daily potassium needs. It also provides the raw materials for building superoxide dismutase, an enzyme that guards cells against damage while working out.
1)Serve mixed into stir-fry vegetable and meat dishes.
2) For a hearty salad, toss cold, cooked quinoa with raw or cooked vegetables and cooked, chopped chicken.
3) Add 1/4 cup raisins to warm cooked quinoa for an instant breakfast.
4) Stir cooked quinoa into your favorite canned or frozen vegetable soup.
1 CUP COOKED, 222 CALORIES
Almost 95% of their weight is water, which is why they’re an easy way to fill your belly and squelch cravings. They’re also high in vitamin C to fight infection, beta-carotene for vitamin A production, and lycopene, which helps to protect your prostate against cancer.
1) For a DIY salsa, mix chopped red onions, tomatoes, and chili peppers to taste. The calories are nil—eat as much as you want!
2) To make a chilled soup, purée fresh chopped tomatoes, peeled cucumbers, red bell peppers, red onions, and celery in a food processor. Season and serve.
3) Mix canned chunky tomatoes with freshly sautéed garlic and onions. Add beans for chili or add fresh basil to serve over whole-wheat pasta.
4) Make your own pizza substitute by spreading low-fat shredded cheddar cheese and sliced tomatoes over a whole- wheat tortilla. Nuke until warm.
1 MEDIUM, 22 CALORIES