The key role of protein in promoting satiety and muscle development is constantly emphasized . However, determining the ideal type and amount of protein has been a subject of debate for some time.
According to the American National Research Council, the recommended daily intake of protein (RDA) for adults is 0.8 g per kilogram of body weight.
Despite these long-standing recommendations, there is a growing call from nutrition researchers to reexamine these guidelines.
While data from the most recent National Health and Nutrition Examination Survey show that Americans generally exceed the RDA for protein, the quality of protein sources varies widely. For example, while options such as steak, eggs, and black beans can meet your daily protein needs, they differ significantly in nutritional composition . Ribeye steak, for example, contains a significant amount of saturated fat , while black beans offer fiber with a minimal amount of saturated fat.
While certain dietary approaches, such as the ketogenic diet , advocate the consumption of high-fat foods such as bacon, mainstream dietary advice often emphasizes sources of “lean protein,” which are lower in fat, especially saturated fat, and calories .
Lean protein, as defined by the USDA, includes foods with limited fat content, such as lean cuts of meat, poultry, seafood, and plant-based proteins, such as beans and soy .
The primary source of dietary protein, whether from animal or plant sources , not only affects body weight regulation, but also the health of the cardiovascular system . Although animal protein can have benefits, especially in building muscle, including lean protein sources offers the benefits of protein intake while reducing unhealthy fats and calories.
In addition to their nutritional benefits, lean protein also offers culinary versatility, with many delicious recipes to explore. Here are four recipes designed to inspire you to include lean protein in your diet.
Roasted pork fillet and vegetables
Roasted pork fillet is a healthy choice that is quick and easy to prepare . Roasting vegetables at the same time is an easy way to get a complete meal on the table quickly.
Ingredients:
- 1 kg of potatoes (cut into quarters)
- 450 g of young carrots
- 3 soup spoons of extra virgin olive oil (divided)
- 1 teaspoon of salt
- half a teaspoon of freshly ground black pepper (divided)
- 6 cloves of garlic (finely chopped)
- 2 soup spoons of fresh rosemary (stemmed and finely chopped)
- 2 teaspoons of fresh thyme (separated from the tough stems)
- 700 g of raw pork fillet.
Preparation
- Heat the oven to 200 °C.
- Place the potatoes and carrots in a large baking dish and drizzle with two tablespoons of olive oil. Sprinkle with ½ teaspoon salt and 1/4 teaspoon black pepper. Place in the oven while you prepare the pork.
- Lay a large piece of foil on a clean, flat surface. Mix the garlic, rosemary, thyme and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper in the center of the foil. Place the pork on top of the spices and drizzle with the remaining tablespoon of olive oil before sealing the foil tightly around the ingredients.
- Remove the vegetables from the oven and stir before adding the foil to the baking dish and returning to the oven.
- Bake until the internal temperature of the pork is 60 °C, about 25-35 minutes.
Stuffed zucchini
Choosing ground meat with a lower fat percentage is an easy way to reduce the amount of unhealthy saturated fat on your plate . At the same time, by adding vegetables while cooking minced meat, you will complete the meal with vitamins, minerals and fiber.
Ingredients:
- 4 zucchini
- 2 soup spoons of extra virgin olive oil
- 1 large onion (diced)
- 3 cloves of garlic (chopped)
- 450 g lean ground beef
- 2-3 tomatoes (cut into cubes)
- half a teaspoon of Italian seasoning
- half a teaspoon of salt
- 1/4 teaspoon ground pepper
- 1/4 cup shredded cheddar cheese
- fresh parsley for decoration (optional).
Preparation
- Heat the oven to 200 °C and line a baking sheet with baking paper .
- Remove the top from each zucchini , cut it in half lengthwise and scoop out the seeds with a spoon . Set aside.
- Place a large skillet over medium-high heat. Add olive oil and onion and sauté until the onion becomes translucent , about five minutes. Add the garlic and cook until fragrant, another minute.
- Add the ground beef, canned tomatoes, Italian seasoning, salt and pepper and cook, stirring often, until most of the moisture has evaporated and the beef is browned, about five minutes.
- Divide the mixture evenly between the zucchini halves and sprinkle with cheese .
- Bake until the zucchini is soft, about 15-25 minutes.
Roasted turkey breast with herbs
This simple roasted turkey breast is covered in aromatic herbs and spices to provide plenty of flavor without a lot of added salt. Covering the turkey with foil while roasting helps keep the meat juicy. Serve with roasted vegetables or salad and cereal for a complete meal.
Ingredients:
- 1.3 kg raw boneless turkey breast
- 2 soup spoons of extra virgin olive oil
- 2 tablespoons of apple cider vinegar
- 2 cloves of garlic (minced)
- 2 teaspoons of dry mustard
- 1 soup spoon of fresh rosemary (finely chopped)
- half a teaspoon of salt
- 1/4 teaspoon of freshly ground black pepper .
Preparation
- Heat the oven to 180 °C and place the turkey breast in a baking dish.
- In a small bowl, mix olive oil, vinegar, garlic, dry mustard, rosemary, salt and pepper .
- Coat the turkey breast with this mixture and cover lightly with foil .
- Roast for one hour, then baste with the cooking liquid and roast until the turkey reaches an internal temperature of 73°C, about 30 minutes more.
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Stewed Mediterranean white fish
Stewing fish in a sauce rich in vegetables is a great way to add more fiber to your meal .
Ingredients:
- 2 soup spoons of extra virgin olive oil
- 1 large onion (diced)
- 4 cloves of garlic (sliced)
- 2-3 tomatoes (cut into cubes)
- 1/4 teaspoon of salt
- 1/4 teaspoon of freshly ground black pepper
- half a teaspoon of dried oregano
- 1/4 cup white wine or low-sodium vegetable stock
- 1 lemon (squeezed)
- 700 g of raw cod, sea bass or other white fish
- 1/3 cup pitted olives .
Preparation
- Place a large skillet over medium-high heat. Add olive oil and onion and sauté , stirring, until the onion becomes translucent, about 5-10 minutes. Add the garlic and sauté until fragrant, another minute.
- Add the tomatoes, salt, pepper, oregano, wine and lemon juice to the pan and cook until the tomatoes are soft, about 10-15 minutes.
- Add the fish on top of the tomatoes, cover and cook until the fish comes apart easily with a fork, about 5-7 minutes. Just before serving, add the olives.
