Better Homes and Gardens BH&G Protein Power 2022

We explain these and other frequently asked questions starting on page 4. And we have you covered from morning to night with protein-packed recipes. No chalky supplements or additive-laden protein bars necessary! Keep hunger at bay all day when you dig into nutritious breakfasts (page 12) and tote one of our easy lunches to work (page 34). Whip up your own protein shakes (page 20) and energy bites (page 80) for a simple post-workout snack. For dinner tonight, set it and forget it with our slow cooker and pressure cooker recipes (page 40), or turn to page 64 for recipes ready in 30 minutes or less. Then treat yourself to one of our desserts with a surprising amount of protein on page 90. All of these recipes prove that healthy eating doesn’t have…

WHAT IS PROTEIN? Protein is one of three macronutrients—nutrients that your body needs in large amounts. Fat and carbohydrate are the other two. Macronutrients provide calories, and each gram of protein has 4 calories. Protein is made up of 20 basic building blocks called amino acids. But there are nine amino acids—coined essential amino acids—that your body can’t make. You need these nine and can get them only from food and supplements. Protein comes from animal sources, such as poultry, fish, beef, pork, dairy, and eggs, as well as plant foods, such as soy, legumes, beans, nuts, seeds, and whole grains. WHAT DOES PROTEIN DO FOR THE HUMAN BODY? Protein is most often associated with its ability to stimulate muscle growth. And plenty of research shows that both exercise and protein intake contribute…

YOGURT RANCH DIP START TO FINISH 10 minutes 2 cups plain low-fat Greek yogurt2 Tbsp. reduced-fat milk1 tsp. granulated garlic1 tsp. granulated onion1 tsp. dried dill weed½ tsp. Worcestershire sauce¾ tsp. kosher salt¼ tsp. black pepper2 Tbsp. chopped fresh chives Cooked crumbled bacon (optional)Sliced veggies and/or potato chips 1. In a bowl stir together first eight ingredients (through pepper). Stir in chives. Top with bacon (if using). Serve with veggies and/or potato chips for dipping. Makes 8 servings (¼ cup each). PER SERVING 46 cal., 1 g fat (1 g sat. fat), 5 mg chol., 131 mg sodium, 3 g carb., 0 g fiber, 3 g sugars, 6 g pro. LIME CREMA START TO FINISH 5 minutes ½ of a lime½ cup plain low-fat Greek yogurt½ tsp. kosher salt 1. Remove 2 tsp. zest and squeeze 2 Tbsp.…

AVOCADO-EGG CHILAQUILES HANDS ON 20 minutes BAKE 20 minutes at 350°F 3 6-inch corn tortillas, cut into ½-inch strips½ cup lower-sodium salsa*½ of a 4-oz. can diced green chile peppers, undrained¼ tsp. salt Nonstick cooking spray2 eggs½ cup chopped avocado¼ cup chopped fresh cilantro2 Tbsp. chopped red onionLime wedges 1. Preheat oven to 350°F. Spread tortilla strips on a baking sheet. Bake 10 to 12 minutes or just until starting to brown. Cool 10 minutes (strips will crisp as they cool). 2. Divide tortilla strips between two 10-to-12-oz. individual baking dishes. In a bowl stir together next three ingredients (through salt); pour over tortilla strips. Bake 10 to 15 minutes or until heated through. 3. Meanwhile, coat an 8-inch nonstick skillet with cooking spray; heat over medium. Break eggs into skillet; cook until desired doneness. 4. Transfer…

MAKE-IT-MINE GREEN PROTEIN SHAKE START TO FINISH 10 minutes 1 cup chopped LEAFY GREEN1 cup chopped FROZEN FRUIT3 oz. silken-style tofu1 cup MILK or DAIRY-FREE MILK (tip, opposite) 1. Place all ingredients in a blender or food processor; blend or process until combined. If needed, add ¼ cup water for desired consistency. Serve in a large glass. Makes 1 shake (about 16 oz.).* * TIP If 16 oz. is too much, drink half. Cover remaining half; chill up to 1 day. Stir before serving. POWER UP Silken tofu is the secret ingredient in this protein shake. Just 3 ounces contains 6 grams of protein. Choose silken varieties, which are smoother and less identifiable in a smoothie than firm varieties. LEAFY GREEN (CHOOSE ONE) • kale• spinach• Swiss chard FROZEN FRUIT • blueberries• cherries• mango• mixed berries• peaches• pineapple• raspberries• strawberries MILK (CHOOSE ONE) • dairy…

SWEET POTATO EGG NESTS HANDS ON 10 minutes COOK 8 minutes 2 tsp. olive oil1 cup spiralized sweet potatoes1 eggSea saltBlack pepperChili powderChopped fresh cilantro 1. In a 6-inch nonstick skillet heat oil over medium. Form spiralized sweet potatoes into a nest, then cook in hot oil about 5 minutes or until bottom begins to brown; turn over. Crack egg into nest; sprinkle with salt, pepper, and chili powder. Cover and cook 3 to 5 minutes more or until egg white is set and yolk is still soft. Sprinkle with cilantro. Makes 1 serving (1 nest + 1 egg each). PER SERVING 226 cal., 14 g fat (3 g sat. fat), 186 mg chol., 269 mg sodium, 18 g carb., 3 g fiber, 4 g sugars, 8 g pro. SPRING BOWL START TO FINISH 10 minutes 1 cup mixed…