High-Protein Recipes

Lasagna	Chicken Casserole	Spaghetti Sauce
Couscous Salad	Chocolate Cheesecake	Blueberry Muffin Squares

Lasagna

Makes 6 servings

Ingredients:

• 1 pound leanest ground beef (9-10%)
• 4 teaspoons dehydrated onion flakes
• 2 teaspoons fresh garlic, minced
• 1 1/3 cups low-fat marinara sauce
• ¾ cup tomato paste
• 8 lasagna noodles
• 1 ½ cups fat free cottage cheese
• 12 ounces (3 cups) grated low-fat mozzarella cheese

In a medium or large saucepan, brown the ground beef until cooked thoroughly; add onions, garlic, marinara sauce and tomato paste. Mix well. Stir and simmer for 10 to 15 minutes on low heat. Cook lasagna noodles according to package directions and drain well. Preheat oven to 350 degrees. Spread sauce in bottom of oiled (spray with Pam) 9-by-9 baking pan, layer noodles, cottage cheese, finishing with the grated mozzarella. Bake for 30 to 45 minutes.

Nutritional information for one serving: 500 cal, 50g protein, 15g fat, 45g carbohydrate, 7g saturated fat, 3g fiber, 730mg sodium, 75mg cholesterol

Chicken Casserole

Makes 4 servings

Ingredients:

• 4 cups skinless, boneless chicken breast, cooked and cut into small pieces
• 4 teaspoons onion flakes
• 1 teaspoons black pepper
• 2 teaspoons fresh garlic, minced
• 1 cup Campbell's Healthy Request Cream of Chicken Soup
• 1 cup frozen artichoke hearts
• 2 cups cooked long-grain brown rice
• 6 ½ ounces grated reduced fat cheddar cheese

Preheat oven to 350 degrees. Mix spices and soup in large bowl and add cooked rice, chicken, and artichoke hearts. Combine and place in a baking dish sprayed with a vegetable spray. Top with grated cheese. Bake for 30 to 35 minutes or until hot and bubbling.

Nutritional information for one serving: 549 calories, 59g protein, 17g fat, 35g carbohydrate, 8g saturated fat, 4g fiber, 756mg sodium, 156mg cholesterol

Spaghetti Sauce

Makes 8 servings

Ingredients:

• 8 ounces 10% ground beef, raw
• 20 ounces 99% fat free ground turkey, raw
• 4 teaspoons olive oil
• 1 1/8 cup tomato paste
• 2 teaspoons onion flakes
• 2 teaspoons sugar
• 2 teaspoons garlic, minced
• ¼ teaspoon black pepper
• ¼ teaspoon italian seasoning
• 2 cups water
• 1 ½ tablespoons grated parmesan cheese

Put oil and meat into pan and sauté on medium or medium high heat until browned and thoroughly cooked. Add the rest of the ingredients (tomato paste through parmesan) to the meat. Stir all ingredients together until well mixed. Lower heat to medium low and stir occasionally to avoid burning. Simmer for 20 minutes. Remove from burner and serve with pasta.

Nutritional information for one serving: 215 calories, 28g protein, 7g fat, 13g carbohydrate, 3g saturated fat, 3g fiber, 159mg sodium, 49mg cholesterol

Couscous Salad

Makes 4 servings

Ingredients:

• 1 cup dry couscous
• 1 ½ cups water
• 1 pound cooked chicken breast
• 2 cups fresh or frozen peppers
• 2 teaspoons chicken bouillon granules
• 1 ½ tablespoons olive oil
• 1 ½ tablespoons lemon juice
• 1 teaspoon onion powder
• 2 teaspoons fresh garlic, minced

Combine spices, bouillon granules, oil and couscous in a medium bowl. Put water in microwavable measuring cup and microwave until boiling (about 2 to 3 minutes). Add boiling water to couscous mixture. Cover with plastic wrap and let sit for five minutes; fluff with a fork. Add peppers and chicken to couscous and stir. Serve hot or cold.

Nutritional information for one serving: 360 calories, 36g protein, 8g fat, 33g carbohydrate, 2g saturated fat, 3g fiber, 551mg sodium, 84mg cholesterol

Chocolate Cheesecake

Makes 10 servings

Ingredients:

• 8 ounces fat free cottage cheese, blended until smooth
• ¾ cup unsweetened cocoa powder
• 5 ounces lowfat cream cheese, softened
• 14 ounces fat free cream cheese, softened
• 1 ½ cups Splenda
• 1/8 cup sugar
• 6 large egg whites
• 2 teaspoons vanilla extract
• 2 ½ tablespoons chocolate fudge ice cream topping

Preheat oven to 300 degrees. Combine all ingredients except for chocolate topping. Whip until creamy. Place batter in 10 large custard cups, or large muffin tins or springform pan sprayed with Pam. Place into hot water bath in oven for 30 minutes or until it starts to crack. Remove from oven and let cool. Spread with chocolate topping. Refrigerate.

Nutritional information for one serving: 250 calories, 19g protein, 6g fat, 31g carbohydrate, 2g saturated fat, 2g fiber, 335mg sodium, 15mg cholesterol

*Blueberry Muffin Squares

Makes 2 9-by-9 pans

Ingredients:

• 1 box Fat-free Krusteaz Blueberry Muffin mix
• 1 can blueberries, strained (found inside the muffin mix box)
• ¾ cup Eggbeaters or any egg substitute brand
• ½ cup + 2 tablespoons safflower oil
• 2 ½ cups nonfat dry milk
• ¼ cup water

Preheat oven to 375 degrees. Combine blueberries, nonfat dry milk and dry mix. Add oil, water and eggs and mix until moistened. Divide batter into two oiled 9-by-9 pans. Bake about 15 to 18 minutes or until done. Cool.

Nutritional information for one serving (one serving equals 1/8 of a pan): 220 calories, 6g protein, 10g fat, 26g carbohydrate, 1g saturated fat, 1g fiber, 285mg sodium, 2mg cholesterol

*This recipe was not used in the high protein study, but we have used it in other studies where we need a baked product to supply a larger amount of protein than usual recipes.

Courtesy of Holly Edelbrock, Allison Shircliff and Barbara Burke - the Clinical Reseach Center at the University of Washington.