The Fitness and Wellness Center's Blog

Protein-packed Entrées with Less than 5 Ingredients

By: LECOM Staff

October 2, 2020, 11:22 am - Categories: Training

Add some protein to your diet without sacrificing flavor. Add these quick and easy meals to your menu this week.

Salsa Chicken

Calories: 208; Protein: 34 grams; Fat: 4 grams; Carbs: 9 grams; Sugar: 5 grams, Makes 4-6 servings
Prep time
10 minutes
Cook time
30 minutes
Ingredients
4 skinless, boneless chicken breasts
2 cups of low calories salsa

Cooking Instructions

• Preheat oven to 375°F.
• Arrange chicken on a baking pan, then generously pour salsa on it.
• Bake for 25–30 minutes until chicken is no longer pink on the inside. Let it cool for little bit, then shred it using forks.

Baked Pesto Salmon

Calories: 426; Protein: 41 grams; Fat: 24 grams; Carbs: 9 grams; Sugar: 2 grams, Makes 4 servings
Prep time
5 minutes
Cook time
15 minutes
Ingredients
Four 6-oz. salmon fillets pin bones removed
6 tbsp pesto
1/3 cup fresh breadcrumbs
1/3 cup freshly grated Parmesan cheese, grate with a microplane grater if possible

Cooking Instructions

• Preheat the oven to 325°F. Place a piece of parchment paper on a rimmed baking sheet.
• Lay the salmon fillets on the baking sheet, not touching. Spoon 1-1/2 tablespoons of pesto over each fillet and spread it with the back of a spoon or knife so that it’s lightly coated with pesto.
• In a small bowl, combine the breadcrumbs and Parmesan cheese until evenly distributed.
• Top each of the salmon fillets with a coating of the breadcrumb mixture.
• Cook the salmon for 12–15 minutes for medium. To get the crust a golden brown, turn the oven to broil and heat for 45 seconds to 1-1/2 minutes with the salmon about 5 inches away from the heating element. Keep an eye on it so it doesn’t burn.
• Serve immediately.

Miso-Garlic Pork Chops

Calories: 209; Protein: 32 grams; Fat: 4 grams; Carbs: 12 grams; Sugar: 5 grams, Makes 4 servings
Prep time
45 minutes
Cook time
10 minutes
Ingredients
⅓ cup white miso
⅓ cup sake
⅓ cup mirin
2 tsp. minced fresh ginger
1 garlic clove, minced
Four 5-oz. boneless, pork loin chops
Cooking spray or 1 tbsp olive oil

Cooking Instructions

• In a large bowl, mix the miso, sake, mirin, ginger, and garlic into a smooth paste.
• Add the pork chops and turn to coat all sides with the glaze. Marinate in the refrigerator for at least 30 minutes or up to overnight.
• Coat a grill pan with cooking spray and heat over medium heat. Alternatively, brush the grates of an outdoor grill with the olive oil. When the pan or grill is hot, cook the pork chops for about 3 to 5 minutes on each side, until they reach an internal cooking temperature of 145 degrees Fahrenheit.

REFERENCE: https://www.mensjournal.com/food-drink/easy-high-protein-recipes-5-ingredients/1-miso-garlic-pork-chops/