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Are you looking for some great tasting low fat but high protein recipes? If so below you can find some great tasting recipes that are high in in protein. Simply click on any of the recipes below to view the ingredients, directions and nutritional information.
Five Spice Chicken
 Ingredients
2 tbsp (25 ml) lemon juice
2 tsp (10 ml) liquid honey
1 tsp (5 ml) five-spice powder
8 chicken pieces
Directions
In large bowl, whisk together lemon juice, 1 tbsp (15 ml) vegetable oil, honey, five-spice powder and 1/4 tsp (1 ml) each salt and pepper. Remove skin from chicken if desired. Add chicken to marinade, turning to coat; let stand for 5 minutes.
In ovenproof skillet, heat 1 tbsp (15 ml) vegetable oil over medium-high heat; brown chicken, in batches and adding more oil if necessary. Drain fat from skillet.
Return all chicken to skillet. Roast in 425ºF (220ºC) oven until juices run clear when chicken is pierced.
Nutrition Information
Calories: 850
Fat: 31 grams
Carbohydrates: 14 grams
Protein: 182 grams
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Quick Garlic Coated Chicken
 Ingredients
1 tablespoon of olive oil
2 chicken breasts
Lemon juice
Garlic cloves
Makes 2 servings
Directions
Preheat oven to 325 degrees. Brush both sides of chicken breasts lightly with olive oil. Place chicken in an 8 x 8 baking dish and squeeze lemon juice over top. Place garlic cloves in the dish and cook for 30 to 40 minutes, or until heated through.
Nutrition Information
Calories: 160
Fat: 7 grams
Carbohydrates: 0 grams
Fiber: 0 grams
Protein: 24 grams
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Easy Olive Coated Chicken Breast
 Ingredients
2 chicken breasts
1 tablespoon of olive oil
8 large olives, sliced
1 clove of garlic, minced
1 tablespoon of lemon juice
Dash of salt
Dash of pepper
Makes 2 servings
Directions
Cook chicken breasts as desired (bake, grill, or sauté in skillet). Combine all other ingredients in a bowl and serve over chicken breasts.
Nutrition Information
Calories: 323
Fat: 15 grams
Carbohydrates: 1 gram
Fiber: 0 grams
Protein: 46 grams
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Chicken Marsala
 Ingredients
1 tablespoon of olive oil
1/8 teaspoon of black pepper
1/4 teaspoon of salt
1/4 cup of flour*
4 boneless, skinless chicken breasts or fillets (thinner breasts work better)
1.5 cups of mushrooms, sliced
2 tablespoons of scallions or one small onion, chopped
2 tablespoons of water
Dash salt
1/2 cup of dry sherry or dry marsala, or try 1/4 cup of marsala and 1/4 cup of chicken broth*
2 tablespoons of fresh parsley, chopped (garnish)
Makes 4 servings
Directions
Mix together salt, pepper, and flour. Coat chicken with this mixture. Heat approximately one tablespoon of olive oil in a large skillet. Add coated chicken breasts and cook over low-medium heat until brown on both sides and no longer pink inside. Once cooked, remove from heat and set aside.
Add mushrooms, chopped scallions or onions, water, and salt to skillet. Cook over low-medium heat until mushrooms are tender and the liquid has almost evaporated (about five to ten minutes). Add marsala or dry sherry to skillet and cook until hot. Spoon sauce over chicken. Top with chopped parsley if desired.
Tip: If you want to make this recipe cleaner, cut out the first step (coating the chicken with pepper, salt, and flour).
Nutrition Information
Calories: 265
Fat: 5 grams
Carbohydrates: 7 grams
Fiber: 1 gram
Protein: 48 grams
Note: Nutritional information depends on the size of the chicken breasts or fillets.
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Chicken in White Wine
 Ingredients
Cooking spray
2 chicken breasts (4 ounces each)
1 cup of mushrooms, sliced
1 small onion, chopped (about 1/4 cup)
1/4 cup of sundried tomatoes, sliced
1 teaspoon of dried basil
1 clove of garlic, minced
1/4 cup of chicken broth
1/4 cup of white wine*
Dash salt
Dash pepper
1 tablespoon of cornstarch
Makes 2 servings
Directions
Spray a nonstick skillet with cooking spray. Sauté mushrooms, onion, basil, sundried tomatoes, and garlic over low-medium heat until onions are glassy and tender. Stir in chicken broth, wine, salt, and pepper. Add chicken. Cook over low heat until chicken is tender and cooked through. Remove chicken. Add cornstarch and cook until thick and bubbly. Serve mixture over chicken.
Nutrition Information
Calories: 187
Fat: 3 grams
Carbohydrates: 12 grams
Fiber: 2 grams
Protein: 25 grams
Alcohol: 3 grams
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Chicken Chili
 Ingredients
1 tablespoon of olive oil
1 pound chicken tenderloins in cubes
1 cup of onions, chopped
1 15-ounce can of white beans
1 15-ounce can of black beans
1 15-ounce can of stewed tomatoes
1 clove of garlic, minced
2 tablespoon of chili powder
Salt and pepper to taste
Makes 4 servings
Directions
Coat a nonstick skillet with olive oil. Add chicken and onions and brown chicken over low-medium heat until cooked through. Add all other ingredients and cook on low heat for approximately 15 to 20 minutes.
Tip: If you like your chili hot, add red pepper flakes and/or diced green chilies to taste. You can also top with cilantro after cooking if desired.
Nutrition Information
Calories: 226
Fat: 5 grams
Carbohydrates: 18 grams
Fiber: 5 grams
Protein: 28 grams
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Easy Cajun Chicken and Rice
 Ingredients
1 pound of skinless chicken breasts
2 cups of cooked brown rice
Marinade
1/4 cup of olive oil
1 1/2 tablespoon of Cajun seasoning
Dash of black pepper
1 teaspoon of minced garlic or garlic powder
Dash of salt
Makes 4 servings
Directions
Mix all marinade ingredients together. Coat chicken with marinade for a minimum of 30 minutes (the longer it’s left in marinade the stronger it’ll be). Cook chicken as desired (bake or grill) and serve over brown rice.
Nutrition Information
Calories: 347
Fat: 16 grams
Carbohydrates: 23 grams
Fiber: 2 grams
Protein: 27 grams
Note: Nutritional information assumes chicken is evenly coated with no leftover marinade.
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Thai Chicken
 Ingredients
4 boneless, skinless chicken breasts
1 tablespoon of peanut oil
(you can substitute another oil if desired)
2 cloves of garlic, chopped
1 tablespoon of soy sauce*
1/4 cup of fresh basil, chopped
1/4 cup of peanuts, chopped
Makes 4 servings
Directions
Add oil to a large nonstick skillet. Coat chicken breasts with soy sauce and cook chopped garlic and chicken breasts over medium heat for approximately eight to ten minutes (flipping midway), or until chicken is no longer pink in the middle. Top with chopped peanuts and sprinkle with basil if desired.
Nutrition Information
Calories: 202
Fat: 6 grams
Carbohydrates: 2 grams
Fiber: 3 grams
Protein: 27 grams
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Falafel
 Ingredients
1.5 servings of falafel mix
(about 0.65 cups dry)
1/2 whole wheat pita
4 oz grilled chicken breast
1/2 medium cucumber, chopped
1 small tomato, chopped
1/3 cup plain nonfat yogurt
Directions
Soak the falafel mix in water as directed on the box, and form a few balls from the dough. Fry in a non-stick pan without oil, using a bit of Pam cooking spray if needed. I usually flatten the falafel balls a little in the pan and flip them repeatedly. It also helps to lower the heat and put a lid on the pan to cook them thoroughly.
Cut the chicken in cubes, adding some salt and pepper when grilling or reheating.
Chop the cucumber and tomato in small pieces and mix together with the yogurt, adding a dash of salt, and some fresh parsley if you have any.
Open the half pita, throw-in the cooked falafel and chicken, and put a layer of the yogurt sauce over it, saving the remainder for dipping.
Nutrition Information
Calories: 614
Fat: 9 grams
Carbohydrates: 79 grams
Protein: 69 grams
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Dal Masala
 Ingredients
1 cup cooked (boiled & drained) yellow split peas
6 oz grilled chicken breast, cubed
1 medium onion, chopped
2 medium tomatoes, chopped
1/2 cup nonfat plain yogurt
1/2 whole-wheat tortilla
2 cloves garlic, finely chopped
1/2 inch cube fresh ginger root, finely chopped
Masala spice powder, 1-2 tablespoons
Salt, to taste
Directions
Stir fry the onions, garlic, and ginger in a nonstick skillet with Pam over medium heat for about 5 minutes, until onions start to brown. Add chopped tomatoes and about 1/2-1 cup of water to mixture (or chicken stock), add masala powder and salt to taste Bring to a boil; add the chicken, then stir-in the yogurt 1 tablespoon at a time.
Eat with a heated wheat tortilla, which tastes a lot like naan when you heat it over the flame of a gas stove.
Nutrition Information
Calories: 670
Fat: 9 grams
Carbohydrates: 70 grams
Fiber: 20 grams
Protein: 80 grams
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Baked Yam with Turkey Meatball Marinara
 Ingredients
1 lb. ground turkey breast (97-98% lean)
3 medium tomatoes
2 medium yellow or white onions
8 cloves garlic
1 large green pepper
1 large egg white
2 medium yams
Spices
Makes 2 servings.
Directions
Poke some holes in the yams with a fork, wrap them in foil, and bake for an hour at 400 degrees. While they're baking, make the marinara sauce: chop the tomatoes and place them in a pan over medium-low heat. Mix in 4 cloves chopped garlic & 1 chopped onion, and sliced green pepper. Stew with a lid after stirring-in a dash of salt, some oregano & basil. Keep stirring the stuff as you cook the meatballs.
To make the meatballs, mix these together in a large bowl: ground turkey, 4 chopped garlic cloves, 1 chopped onion, raw egg white, and a dash of salt and pepper (the raw egg white holds them together when they cook). Form into 2-inch meatballs and place on a cookie sheet, throw these in the oven with the yam for 15-20 minutes (also @ 400 degrees). They're done when you can poke them with a toothpick and the juice that comes out is clear, rather than cloudy.
Cut the baked yams down the center and mash the interior with a fork. Stuff them with the meatballs, then pour the marinara sauce over them (it will thicken when it cools a bit), and then top with grated nonfat Parmesan cheese.
Nutrition Information
Calories: 670
Fat: 9 grams
Carbohydrates: 70 grams
Fiber: 20 grams
Protein: 80 grams
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Moroccan Chicken
 Ingredients
12 oz. grilled chicken breast, cubed
1/2 cup whole wheat couscous, dry
1 cup chicken broth, from bouillon
Sun-dried tomatoes, 20 pieces, chopped
2 medium tomatoes, chopped
1 medium onion, chopped
2 cloves garlic, finely chopped
1 can green peas, drained
4 tablespoons nonfat plain yogurt
Spices
Makes 2 servings.
Directions
Fry the garlic and onions in a nonstick pan (large enough to hold all the ingredients listed above) with cooking spray for a couple of minutes until they start to brown, then add the chopped tomatoes. Stir until they become fluid, and then add the broth. Bring to a boil and add the following spices: 1 bay leaf (whole), 4 whole cardamon pods, dash of cinnamon, dash of tumeric, dash of chili powder, 1 teaspoon salt, 1 teaspoon ground coriander. Slowly stir-in the yogurt, one tablespoon at a time.
Add the chicken, sun-dried tomatoes, and peas. Then stir-in the dry couscous, cover, reduce the heat and simmer for 5 minutes. Remove from heat, fluff with a fork, cover it again and let it sit for a few minutes before serving.
Nutrition Information
Calories: 670
Fat: 9 grams
Carbohydrates: 73 grams
Protein: 73 grams
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