Protein-Powered Foods

Edamame (soy beans), cooked, ¾ cup
Add to soup, like this delicious Edamame Corn Chowder. Or, for those in a hurry, this Healthified Cajun Shrimp With Mango-Edamame Salsa (pictured) is ready in 20 minutes. You can also add edamame to salad: this Healthified Green Bean Edamame Salad is great as a meatless main dish.

Quinoa, cooked, 1½ cups
Use instead of rice, like in this Quinoa-Almond Salad (pictured), or oatmeal, as in this Tropical Quinoa And Fruit Breakfast Pudding. Alternatively, substitute quinoa for bread crumbs, like in this Quinoa Stuffed Peppers recipe.


Lowfat (1%) Cottage cheese, 4 ounces
Try making this Cottage Fruit Salad recipe (pictured) with toasted pecans and fresh fruit, or this Sesame Feta Veggie Dip, which you can make in a blender in just 15 minutes.

Tuna, canned in water, 2 ounces
Add to a green salad or try this Healthified Tuna and Rigatoni Bake recipe, with lightened lemon, dill and mustard sauce and a crunchy crouton topper.


Pumpkin seeds, 1½ ounces
Roast, eat plain or sprinkle on top of almost anything.

Greek Yogurt, 6 ounces
Eat straight up or add fruit or granola for a bit of sweetness and crunch.

Nonfat Milk, 12 ounces
Drink plain or add to whole grain cereal.

Ground sirloin, 90% lean, cooked, 2 ounces
Use it in chili, stuff it into a pita, or make a casserole. This Black-Eyed Pea Casserole recipe has a sassy southern-style filling, finished off with an easy cornbread topping.

Canadian bacon, 3 slices
Chop and use to make this chunky and chill-chasing Lentil and Canadian Bacon Soup.

Chickpeas, 1 cup
Add to salad, pasta, or make this Healthified Chunky Chickpea and Potato Soup, with 71 percent less sodium than the original recipe.

Eggs, 2 large
Hardboil, softboil, poach, scramble… or make this Healthified Spinach and Cheese Quiche, a delicious entrée for brunch or a vegetarian dinner.

Pinto beans, cooked, 1 cup
Eat in a quesadilla or make this Bean and Turkey Chili recipe, which relies on ancho chiles and jalapeños for a south-of-the-border sensation.





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