Along with complex carbohydrates (whole grains), fiber, healthy fatslean healthy animal protein, is essential to a well-rounded healthy diet. And it’s

healthy-rich-protein-nutrient-dense-foods
Healthy Rich-Protein Nutrient-Dense Foods

especially important when it comes to keeping you satisfied, energized, and feeling good. That’s where Fine Cooking Recipes come in!  If you’ve ever wound up hungry immediately after eating, it’s probably because what you ate didn’t have enough protein.

The high in protein low in fat, healthy recipes offered in this article, include ingredients such as fresh lean organic grass-fed, or free-range finished meats (*), fresh wild-caught fish and seafood (*), organic beans (lentils) (*), organic nuts and seeds (*), organic grass-fed (cage-free) eggs, and organic grass-fed cheese (*), all of which are low in saturated fats and are in a healthy range of calories, but not necessarily that low in calories. Other healthy nutritious ingredients in these recipes include extra virgin olive oil, fermented foods, whole grains, herbs and spices, and antioxidant drinks (coffee beans) (*).

You absolutely don’t have to count calories to be healthy and still be fit and trim. But, eating too many calories can still be harmful to some, especially if you have a history of disordered eating, and trouble keeping unhealthy weight off.  Then it might be wise to watch your calorie intake, and that means avoiding foods higher in fats such as grain-fed meats, farmed-raised ocean fish (higher in omega 6 than omega 3), processed grains, simple carbohydrates and high sugar foods . If it’s something you have decided to do, you’ll soon come to find that it can be difficult to track down high-quality meals, as related in this Harvard T H Chan School Of Public Health study, that fit your caloric needs and also have enough protein to keep you satisfied. Quoting

healthy-nutrient-dense-wild-alaskan-sockeye-salmon
Healthy Wild Nutrient-Dense Alaskan Sockeye Salmon

the study:

High-quality foods include unrefined, minimally processed foods such as vegetables and fruits, whole grains, healthy fats and healthy sources of protein.

The challenge is finding and cooking the best healthy high-quality protein, low in calory foods that will keep you full, without putting extra pounds on. To determine your average calories intake, the U.S. Department Of Health has a 2015-1020 Dietary Guidelines Chart which estimates calorie needs per day, by age, sex, and physical activity level for an individual.  People tend to feel fuller, on fewer calories, after eating quality protein than they do after eating carbohydrate or fat. So we took on the task and found these Fine Cooking Recipes for you.

These selected high-protein meals are all 500 calories or under and contain at least 15 grams of protein, which many dietitians recommend as a good and healthy ballpark number to aim for. All of them are easy to make, delicious, and packed with the nutrients you need to not only feel good, but also remain healthy:

Easy Grilled Steak Fajitas

Table Ready Time 30 Minutes. Serves 4

A Tex Mex favorite and staple at many restaurants, Grilled Steak Fajitas (a) are the perfect blend of well seasoned steak charred with bell peppers, and onions, avocados, cilantro, all wrapped in a warm whole grain tortilla.

Ingredients:

1 fresh lean organic grass-fed finished beef top sirloin steak (3/4 inch thick and 1 pound)(1)

best-healthy-grilled-fijitas-recipe
Best Healthy Grilled Fajitas Recipe

2 tablespoons fajita seasoning mix (8)
1 large organic sweet onion, cut crosswise into 1/2-inch slices (5)
1 medium sweet organic red pepper, halved (5)
1 medium organic green pepper, halved (5)
1 tablespoon organic extra virgin olive oil (6)
4 organic whole wheat tortillas (8 inches), warmed (7)
Sliced organic avocado, optional (5)
Minced fresh organic cilantro, optional (8)
Organic lime wedges, optional (5)

Directions:

1. Rub steak with seasoning mix. Brush onion and peppers with oil.

2. Grill steak and vegetables, covered, on a greased rack over medium direct heat 4-6 minutes on each side, until meat reaches desired cooking preferance (for medium-rare, a thermometer should read 135°; medium, 140°; and medium-well, 145°) and vegetables are tender. Remove from grill. Let steak stand, covered, 5 minutes before slicing. Or, sear on both sides in olive oil or grass-fed butter in cast iron skillet.

3. Cut vegetables and steak into strips; serve in tortillas. If desired, top with avocado and cilantro and serve with lime wedges.

Nutrition Facts:

363 calories per serving. Lean grass-fed finished steak high in animal-protein and micro-nutrients such as omega 3 fatty acids, amino acids, vitamins and minerals, and antioxidants, and phytonutrients, combine with the high antioxidants of fruits and vegetables and herbs (cilantro), extra virgin olive oil, and nutritious whole grain tortillas.

Ginger Salmon with Green Beans

Table Ready Time 30 minutes. Serves 2.

A simple recipe for Honey Ginger Alaskan Sockeye Salmon that is bursting with flavor. A few ingredients combine to make the most flavorful marinade. This is a salmon recipe anyone could make and love!

Ingredients:

1/4 cup organic lemon juice (5)
2 tablespoons organic rice vinegar (9)

unhealthy-nutritious-ginger-salmon-with-green-beans
Unhealthy Nutritious Ginger Salmon With Green Beans

3 organic garlic cloves, minced (5)
2 teaspoons minced fresh organic ginger root (8)
2 teaspoons organic honey (8)
1/8 teaspoon sea salt
1/8 teaspoon cayenne pepper
2 wild-caught wild-caught Alaskan Sockeye salmon fillets (4 ounces each) (4)
1 medium organic lemon, thinly sliced (5)
GREEN BEANS:
3/4 pound fresh organic green beans, trimmed (5)
2 tablespoons water
2 teaspoons organic extra virgin olive oil (6)
1/2 cup finely chopped organic onion (5)
3 organic garlic cloves, minced (5)
1/8 teaspoon sea salt

Instructions:

1. Preheat oven to 325°. Mix first seven ingredients.

2. Place each salmon fillet on a 18″ x 12″ piece of heavy-duty foil; fold up edges of foil to create a rim around the fish. Spoon lemon juice mixture over salmon; top with lemon slices. Carefully fold foil around fish, sealing tightly.

3. Place packets in a 15x10x1-in. pan. Bake until fish just begins to flake easily with a fork, 15-20 minutes. Open foil carefully to allow steam to escape.

4. Meanwhile, place green beans, water and oil in a large skillet; bring to a boil. Reduce heat; simmer, covered, 5 minutes. Stir in remaining ingredients; cook, uncovered, until beans are crisp-tender, stirring occasionally. Serve with salmon.

Nutrition Facts: One Serving 357 Calories. Nutrient-dense salmon protein and micro-nutrients such as rich in omega 3 fatty acid (less fatty omega 6s), amino acids, vitamins and minerals, and antioxidants, and phytonutrients, combines with healthy nutrient-rich extra virgin olive oil, antioxidant-rich and plant phytonutrient-rich vegetables, ginger, and fermented rice vinegar, to make a healthy, nutrient-packed meal.

Bake Mayo Chicken Breasts

Table Ready Time 45 Minutes. Serves 4.

The simplest and most savory way to dress up chicken breasts for a quick supper is just to simply top them with the mix of mayonnaise, or Greek yogurt, and Parmesan cheese and bake. Dinner will be ready in 45 minutes or less.”

Ingredients:

4 lean organic free-range finished chicken breasts (2)
1 cup of organic mayo or one cup of organic Greek yogurt (9)

healthy-baked-chicken-breast-with-parmesan-cheese-Greek-yogurt
Healthy Baked Chicken Breast With Parmesan Cheese Greek Yogurt

1/2 cup finely grated grass-fed Parmesan cheese (3)
1 teaspoon garlic powder or 3 cloves organic fresh garlic (5)
salt (sea salt or kosher) and pepper (cayenne)to taste (8)

Directions:

1. Mix organic mayonnaise or yogurt, cheese and seasonings.

2. Spread mixture over chicken breast and place in baking dish.

3. Bake at 375°F for 45 minutes.

Nutrition Facts: 375 calories per serving. Healthy lean free-range chicken and cheese protein, high in micro-nutrients and phytonutrients, along with fermented probiotics mayo or Greek yogurt.

Pork Tenderloin With Mushrooms and Onions

Table Reagy In 25 minutes. Serves 4.

Use a cast iron skillet here, if possible. A cast iron surface will better collect fond (also known as browned bits) from the pork, which is then deglazed to lend rich flavor to the mushrooms and onions as they cook. Cook pork tenderloin on the stove top instead of oven-roasting it; this gives it a delicious brown crust. Medium heat is key, it browns the pork without burning or toughening the surface before the middle reaches the right temp.

Ingredients:

1 (1-lb.) fresh lean free-range finished pork tenderloin, trimmed (2)

healthy-baked-pork-tenderloin-with-shitake-mushrooms-onions
Healthy Baked Pork Tenderloin With Shitake Mushrooms Onions

1 teaspoon sea salt, divided
3/4 teaspoon black pepper, divided
12 ounces sliced organic shiitake mushroom caps (5)
3 cups frozen organic pearl onions, thawed (or fresh) (5)
2 tablespoons chopped fresh organic thyme (8)
2 tablespoons extra virgin olive oil (6)
Directions:

1. Heat oil in a large high-sided skillet over medium. Sprinkle pork with 1/2 teaspoon salt and 1/2 teaspoon pepper. Add pork to pan; cook, turning occasionally, until browned on all sides and a meat thermometer inserted into the thickest portion registers 145°F, about 15 minutes. Remove pork from pan; keep warm.

2. Add mushrooms, onions, thyme, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper to pan; cook, stirring and scraping pan to loosen browned bits from bottom of pan, until vegetables are soft, about 7 minutes. Cut pork crosswise into thin slices; serve with mushrooms and onions.

Nutrition Facts: 243 calories per serving. Lean natural free-range finished pork protein high in micro-nutrients and phytonutrients, and antioxidant-rich vegetables of garlic, shiitake mushrooms and onions, and herb thyme.

Pan-Seared Shrimp Over Rosemary Spagetti Squash

Time To the Table 20 Minutes. Serves 2

Shrimp is an often-neglected protein, but it need not be. It cooks quickly, is versatile, and doesn’t require ample prep or marinating time. For a faster option, you can use an equal amount of raw zucchini noodles or ribbons in place of the spaghetti squash. For a heartier dinner, serve with 1 cup steamed green beans.

Ingredients:

16 ounces (1 lb) large pink wild-caught peeled and deveined shrimp (4)

healthy-sauteed-shrimp-spaghetti-squash-and-tomatoes
Healthy Sautéed Shrimp Spaghetti Squash and Tomatoes

1/2 cup thinly sliced organic red onion (5)
1 teaspoon minced organic garlic (5)
3 cups easy-bake organic spaghetti squash (5)
10 organic cherry tomatoes, halved (5)
2 teaspoon fresh organic lemon juice (5)
1/2 teaspoon chopped fresh organic rosemary (8)
2 tsp organic extra virgin olive oil (6)
Dash of salt

Directions:

Heat 1 teaspoon olive oil in a medium skillet over medium-high. Add shrimp; cook 2 minutes on each side or until done. Remove from pan; keep warm. Return skillet to medium-high. Add remaining 1 teaspoon oil to pan; swirl to coat. Add onion and garlic; sauté 4 minutes or until onion is tender. Add squash, tomatoes, juice, rosemary, and salt. Cook 2 minutes or until warmed through. Top with shrimp.

Nutrition Facts: 318 Calories Per Serving. Wild-caught shrimp rich in protein and high in healthy omega 3 fatty acids (9:1 ratio of omega 3s to omega 6s), amino acids, and vitamins and minerals, with antioxidant-rich and plant phytonutrient-rich vegetables, to antioxidant-rich herb of rosemary.

Tuna Steak Nicoise Whole Grain Plate

Time To Table 45 Minutes. Serves 4.

One of the Fine Cooking Recipes involves using oily fish like wild-caught tuna, which has the extra benefit of supplying good fats like the omega-3 fats EPA and DHA. These healthy proteins and fats reduce your risk of heart disease, enhance your immune system, and lower blood pressure. Here, we combined the classic Niçoise combo of haricots verts (green beans), organic potatoes, grass-fed hard-cooked eggs, wild-caught tuna, and organic olives with whole-grain rye berries, which have a nutty, faintly peppery-tangy flavor. If you can’t find them, use farro or wheat berries.

Ingredients:

1 cup uncooked organic rye berries (7)
4 large grass-fed brown eggs (1)

healthy-cooked-tuna-steak-with-potatoes-green-beans-tomatoes-rye-berries
Healthy Cooked Tuna Steak With Potatoes Green Beans Tomatoes Rye Berries

8 ounces small organic red potatoes (5)
8 ounces organic haricots verts (French green beans) or green beans (5)
1 (8-oz.) wild-caught tuna steak (1/2-inch-thick) (4)
Cooking spray
1/2 teaspoon sea salt
1/2 teaspoon ground organic fennel seeds (5)
3/4 teaspoon organic black pepper, divided
1/4 cup plus 1 1/2 tsp. extra-virgin olive oil (6)
3 tablespoons fresh organic lemon juice (5)
2 tablespoons minced organic shallot (5)
1 tablespoon chopped fresh organic thyme (8)
1 1/2 teaspoons Dijon organic mustard (8)
1/4 cup firmly packed fresh flat-leaf organic parsley leaf (5)
2 ounces pitted organic picholine olives, halved (about 1/2 cup) (5)

Directions:

1. Place rye berries in a medium saucepan; add water to cover by 1 inch. Bring to a boil over high. Reduce heat to medium; cover and simmer 5 minutes. Carefully add eggs; cover and simmer 7 minutes. Using a slotted spoon, transfer eggs to a bowl of ice water. Cover saucepan, and continue to cook rye berries, stirring occasionally, until tender but still chewy, 18 to 23 minutes. Drain and rinse rye berries. Peel eggs, and halve crosswise.

2. Place potatoes in a saucepan; add water to cover by 2 inches. Bring to a boil over high. Reduce heat to low, and simmer 10 minutes. Add haricots verts; simmer 6 minutes. Using a slotted spoon or tongs, transfer haricots verts to a bowl of ice water. Continue to cook potatoes until tender, 2 to 3 minutes more. Drain and rinse with cold water. Cut potatoes into quarters.

3. Heat a cast-iron skillet over medium-high 5 minutes. Lightly coat tuna with cooking spray; sprinkle evenly with salt, ground fennel, and 1/2 teaspoon pepper. Coat skillet with cooking spray. Add tuna, and cook to desired degree of cooking preferance, about 1 minute and 30 seconds per side for rare. Remove from skillet.

4. Whisk together oil, lemon juice, shallot, thyme, Dijon, and remaining 1/4 teaspoon pepper in a small bowl.

5. Stir together rye berries, parsley, and half of dressing. Divide mixture evenly among 4 bowls. Top with potatoes, haricots verts, tomatoes, and olives. Thinly slice tuna against the grain. Top salads evenly with tuna slices and egg halves. Drizzle with remaining dressing.

Nutrition Facts: One Serving 521 Calories. Nutrient-dense is the theme of this meal!  From the micro-nutrients high omega 3 fatty acids, amino acids, vitamins and minerals, and anti-inflammatories of the wild-caught tuna, and the grass-fed brown nutrient-rich brown eggs, to the high antioxidants and plant phytonutrients of the organic vegetables, fennel seeds, herbs parsley and thyme, to the whole-grain rye berries.

Coffee-Rubbed Steak With Brussels Sprouts Salad

Time To Table 20 Minutes. Serves 3 Or 4.

The blue cheese and honey give the salad plenty of depth and flavor, and the coffee adds an unbeatable healthy richness to the steak. Serve this company-worthy entrée with garlic mashed potatoes and sautéed green beans, and pour a bottle of cabernet sauvignon (9).

Ingredients:

1 tablespoon organic ground coffee beans (8)

healthy-grilled-with-brussels-sprouts-salad
Healthy Grilled Steak With Brussels Sprouts Salad

3/4 teaspoon sea salt, divided
3/4 teaspoon black pepper, divided
1 pound lean grass-fed finished hanger steak (1)
1/4 cup organic extra virgin olive oil, divided (6)
1 tablespoon organic apple cider vinegar (9)
2 teaspoons organic Dijon mustard (8)
1 teaspoon organic honey (8)
3 cups shredded organic Brussels sprouts (5)
1/3 cup chopped toasted organic pecans (5)
1 ounce organic grass-fed blue cheese, crumbled (about 1/4 cup) (3)

Directions:

1. Heat a large cast-iron skillet over medium-high. Stir together coffee, 5/8 teaspoon salt, and 1/2 teaspoon pepper in a small bowl. Sprinkle mixture evenly over steak, pressing gently to adhere. Add 1 tablespoon oil to skillet. Add steak; cook, without moving, until bottom forms a crust, about 3 minutes. Turn steak over; cook until a thermometer inserted in the thickest portion registers 120°F, 6 to 7 minutes. Remove from skillet; set aside.

2. Whisk together vinegar, mustard, honey, remaining 3 tablespoons olive oil, remaining 1/4 teaspoon pepper, and remaining 1/8 teaspoon salt in a large bowl. Add Brussels sprouts, pecans, and blue cheese; toss to coat.

3. Slice steak against the grain. Serve with Brussels sprouts salad.

Nutrition Facts: One Serving 427 Calories. Once again, the theme of this simple quick meal is nutrient-dense!  From the lean high animal-protein and micro-nutrients (omega 3 fatty acids) of the grass-fed finished hanger steak and olive oil, and the plant based antioxidant rich protein of the pecans and ground coffee beans, to the high antioxidants and plant phytonutrients of the Brussels sprouts, and the probiotics of the fermented apple cidar vinegar and grass-fed blue cheese.

Old Fashion Pot Roast With Vegetables

Prep Time 20 Minutes, Crook Pot Cook Time 10 Hours

One of our favorite dinners is crock pot roast with vegetables (b). We love everything about this meal and it’s perfect for weekends. It’s an entire dinner in one crock pot. You have your fresh healthy organic veggies, some starch and lean nutrient-rich beef all cooked together. You do have to do a little prep work of cutting the vegetables and browning the meat, but once you throw it all in the slow cooker, you don’t have to think about it again for hours. Before you know it dinner is ready!

Ingredients:

3 fresh organic potatoes peeled and diced, or leave skin on (5)

healthy-old-fashion-crock-pot-roast-with-veggies
Healthy Old Fashion Crock Pot Roast With Veggies

4 fresh organic carrots peeled and sliced (5)
organic onion cut into chunks (5)
1/2 organic green pepper cut in chunks (5)
2 organic celery ribs sliced (5)
3 lb. fresh lean grass-fed finished chuck roast (1)
sea salt and pepper
1 1/2 Tbsp. organic extra virgin olive oil (6)
3/4 cup water
1 Tbsp. Worcestershire sauce
1 tsp. beef bouillon granules
1 tsp. organic dried basil, or chopped fresh organic basil (8)
1 sprig organic rosemary (8)
1 tsp. organic thyme (8)

Directions:

1. Spray slow cooker with cooking spray. Place potatoes, carrots, onion and celery on the bottom of slow cooker.

2. Season roast with salt and pepper. Heat oil in cast iron skillet on medium-

healthy-foods-high-in-micro-nutrientsvitamins-minerals
healthy foods high in micro-nutrients vitamins minerals

high. Brown roast on all sides and place on top of veggies.

3. Combine water, Worcestershire, bouillon and basil. Pour over meat and vegetables.

4. Cook on LOW for 10 hours, or until the beef is shredded very easily and vegetables are soft. Season with salt and pepper if needed. Enjoy!

Nutrition Facts:

Per serving 300 calories. All-around nutrient-rich “stick-to-the-ribs” lean old-fashion grass-fed finished chuck roast high in micro-nutrients, such as omega 3s, amino acids, and wide-range of vitamins and minerals, combined with nutrient-rich, high in antioxidants vegetables, and herb basil, along with healthy extra virgin olive oil. What an incredibly delicious healthy meal!!

We have many more well-balanced, healthy, low-calorie, nutrient-rich Fine Cooking Recipes to share. Leave a comment request below if you’re interested in

healthy-fermented-probiotic-foods
Healthy Fermented Probiotic Foods

more recipes. Any questions are also welcomed.

NOTES:

(*) For more documented research on health and well being benefits of these nutrient-dense foods, and where to purchase these foods, use the links provided.

(1) Quoting the National Institutes Of Health (NIH) study on fresh lean grass-fed finished beef:

Grass-fed beef tends to be lower in overall fat content, an important consideration for those consumers interested in decreasing overall fat consumption. Because of these differences in FA content, grass-fed beef also possesses a distinct grass flavor and unique cooking qualities that should be considered when making the transition from grain-fed beef. To maximize the favorable lipid profile and to guarantee the elevated antioxidant content, animals should be finished on 100% grass or pasture-based diets.

(2) Quoting the Huffington Post article on grass-fed, or free-range meats

variety-healthy-fresh-antioxidant-rich-herbs
Variety Healthy Fresh Antioxidant-Rich Herbs

versus feedlot grain-fed meats:

You are what you eat – and the same goes for the animals whose meat, milk and eggs you put in your mouth. We should not only be concerned about what we eat, but what our food eats as well.

(3) University Of Minnesota Extension “Grass-fed cows produce healthier milk.”

(4) Hakensack Meridian Health Raritan Bay Medical Center, on eating wild-caught fish and seafood and farm-raised:

Farmed fish may contain high levels of contaminants like PCBs, and polybrominated diphenyl ether (PBDE). According to research published by the Environmental Working Group, PCBs found in farmed salmon (at levels 16 times higher than in wild salmon) are in levels high enough to pose an increased risk for cancer.

(5) NIH study “Health Benefits Of Fruits and Vegetables.” Do you know what

variety-fresh-healthy-antioxidant-rich-spices
Variety Fresh Healthy Antioxidant-Rich Spices

your best option is? Plant your own garden of fresh nutrient rich garden of fruits, vegetables, nuts, and seeds.

(6) NIH study on extra virgin olive oil and cardiovascular health benefits. Quoting NIH:,

The studies analyzed demonstrated the role of EVOO as anti-inflammatory, antioxidant and vasodilatory nutrient that may contribute to lower the atherosclerotic burden.

(7) Harvard T H Chan School Of Public Health study of the health benefits of whole grains, “The Nutrition Source.”

(8) NIH study of culinary herbs and spices and their bioactive properties, and the contribution of plant polyphenols in boosting immune system function. Best option is to plant your own herbs and spices.

(9) NIH study of the health benefits of fermented foods. Quoting NIH in the study, they said….

As a result, fermented foods provide many health benefits such as anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity.

(a) Eric C Video
(b) Grandma Da’thy’s Kitchen Video