How To Bake Foods With Protein

 

 

 

Protein plays a major role in muscles build up as well as energy supply. However, in addition to protein certain foods provide other food components which are not ideal for the body, for example six ounce of steak provides 38 grams of protein along with 44 grams of fat while six ounce of tofu provides 12 grams of healthy protein along with six gram of fat.

 

Hence, while choosing the protein source care should be taken to pick the healthy ones. Apart from choosing the healthy protein sources, one should be careful while cooking them as cooking may increase the fat content in them.

Difficulty Level

Easy

Instructions

  • Chicken or steak is the most favorite protein source for many people. Instead of frying them in oil, you can easily bake them in oven. For baking people normally marinate the steak or chicken overnight, but instead of using the prepackaged marinade use herbs and spices like ginger, garlic, rosemary, pepper, lemon and salt.
  • This is because it helps to reduce the fat content in the cooked food. A skinless and boneless chicken breast has to be baked at 350 degree F for about 30 to 45 minutes while steak can be baked at 400 degree F for about 10 to 15 minutes.
  • Egg is another important source of protein and most of the protein in the egg is concentrated in the egg white while a large part of fat is in the egg yolk. A whole egg provides 80 calories while egg white provides only 10 calories. Hence, better to avoid the egg yolk and include only the egg white in recipes that use egg. An egg white omelet is also a good option.
  • Eggs can be baked in a breakfast casserole and for this, mix cubes of staled bread, chopped onions low fat cheddar cheese and a teaspoon of grounded mustard with eight egg whites. Bake the contents in casserole dish at 350 degree F for about half an hour.
  • Fish can be baked in oven at 400 degree F for about 20 minutes after brushing it with olive oil and seasoning it with pepper and salt. Fish can also be baked at 350 degree F for about 20 minutes and for this mix fish with low fat cheese, cream of mushroom soup and peas. Thereafter, top the baked food with fried onions. Vegetables or fish can be dipped in egg white and then rolled in protein powder before baking in order to ensure more protein content.
  • Nuts like almond, peanuts, Brazil nuts, cashews etc. are excellent sources of protein and you can have nuts either in raw form or can bake them with casseroles, cookies or cakes. Nuts not only provide protein but also provide potassium, vitamin E, fiber and folic acid.
  • While baking foods, either substitute the entire flour or at least half of the flour with protein powder. For baking sturdier products like breads or muffins use whey or soy protein while for delicate products like cakes or pancakes use rice protein powder. Substitute the recipes that contain whole milk with skim milk as the protein content in both the whole milk and skim milk are same. Only difference is that the saturated fat will be less in skim milk.
  • Beans which are an important protein source of vegetarians can also be baked at 375 degree F for about half an hour after mixing it with brown sugar, ketchup and chopped onion.
  • How To Bake Foods With Protein

    How To Bake Foods With Protein

    Protein plays a major role in muscles build up as well as energy supply. However, in addition to protein certain foods provide other food components which are

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    2024-05-21

     

    How To Bake Foods With Protein
    How To Bake Foods With Protein

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