3 Different Healthy Pork Tenderloin Dishes

Cranberry-Rosemary Stuffed Pork Loin

Makes: 12 servings

Serving Size: 4-ounce piece

Active Time: 1 hour

Total Time: 4 hours

Equipment: Kitchen string

INGREDIENTS

BRINE

1/4 cup packed brown sugar

1/4 cup kosher salt

1 tablespoon chopped fresh rosemary

2 cups boiling water

12 ice cubes

PORK LOIN & STUFFING

• 1 3-pound pork loin, trimmed
• 2 tablespoons canola oil, divided
• 1/2 cup chopped pancetta or prosciutto
• 1 1/2 cups chopped fresh cranberries (see Tip)
• 1/2 cup fresh coarse whole-wheat breadcrumbs
• 2 tablespoons packed brown sugar
• 1 tablespoon chopped fresh rosemary
• 3/4 teaspoon freshly ground pepper, divided
• PREPARATION
• 
  1. To prepare brine: Place 1/4 cup brown sugar, salt and rosemary in a 9-by-13-inch baking dish. Pour in boiling water and stir to dissolve. Stir in ice cubes.
  2. To butterfly & brine pork: You’re going to double butterfly the pork loin so it can be flattened, stuffed and rolled. To do that, you’ll make two long horizontal cuts, one on each side, dividing the roast in thirds without cutting all the way through. Place the roast on a cutting board. Holding the knife blade flat, so it’s parallel to the board, make a lengthwise cut into the side of the roast just above the center, stopping short of the opposite edge so that the flap remains attached. Rotate the tenderloin 180°. Still holding the knife parallel to the cutting board, make a lengthwise cut into the side opposite the original cut, just below the center, taking care not to cut all the way through. Open up the two cuts so you have a large rectangle of meat. Cover with a sheet of plastic wrap and pound to an even thickness of about 1/2 inch. Place the butterflied pork in the brine, adding more water to cover, if necessary. Cover and refrigerate for at least 2 hours and no more than 4 hours.
  3. To prepare stuffing: Meanwhile, heat 1 tablespoon oil in a medium skillet over medium heat. Add pancetta (or prosciutto) and cook, stirring, until crisp, about 4 minutes. Transfer to a medium bowl along with any drippings from the pan. Stir in cranberries, breadcrumbs, 2 tablespoons brown sugar and rosemary. Refrigerate until ready to use.
  4. Remove pork from brine (discard brine); rinse well and thoroughly dry with paper towels. Season the pork with 1/2 teaspoon pepper. Spread the cranberry stuffing over the pork. Roll tightly and secure in 4 places with kitchen string. Sprinkle with the remaining 1/4 teaspoon pepper.
  5. Preheat oven to 375°F. Line a rimmed baking sheet with foil.
  6. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the pork; brown on all sides, turning often, 5 to 8 minutes total. Place on the prepared baking sheet.
  7. Roast the pork, turning twice, until an instant-read thermometer inserted into the thickest part of the meat (not the stuffing) registers 140°F, 45 minutes to 1 hour.
  8. Transfer to a clean cutting board and let rest for 10 minutes. Slice and serve.

  TIPS & NOTES

  • Make Ahead Tip: Lightly wrap stuffed and tied pork loin and refrigerate for up to 1 day. Let stand at room temperature for about 20 minutes before proceeding with Step 6 and while the oven heats.
  • Tip: To make quick work of chopping cranberries, place whole berries in a food processor and pulse a few times until the berries are coarsely chopped.

  NUTRITION

  Per serving: 181 calories; 9 g fat (3 g sat, 4 g mono); 48 mg cholesterol; 6 g carbohydrates; 3 g added sugars; 17 g protein; 1 g fiber; 277 mg sodium; 260 mg potassium.

• Poblano, Sweet Potato & Apple Stuffed Pork Loin

• Makes: 12 servings

• Serving Size: about 4 oz.

• 

  Active Time: 1 3/4 hours

• Total Time: 5 hours (including 2 hours brining time)

• Equipment: Roasting rack, kitchen string

• INGREDIENTS

  BRINE & PORK

  • 1/4 cup packed brown sugar
  • 1/4 cup kosher salt
  • 1 tablespoon ground cumin
  • 2 cups boiling water
  • 12 ice cubes
  • 1 3-pound pork loin, trimmed

  STUFFING

  • 2 tablespoons extra-virgin olive oil
  • 2 poblano peppers, finely diced
  • 1 small sweet potato, peeled and finely diced
  • 1 small apple, such as Pink Lady or Gala, finely diced
  • 3 cloves garlic, minced
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon ground pepper
  • 1/8 teaspoon chipotle chile powder

  RUB

  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1/4 cup cilantro leaves, finely chopped
  • 1/2 teaspoon chipotle chile powder
  • 1/2 teaspoon ground pepper

  • PREPARATION

    1. To prepare brine: Place brown sugar, 1/4 cup salt and 1 tablespoon cumin in a heatproof bowl. Pour in boiling water and stir to dissolve. Stir in ice cubes until melted.
    2. To butterfly & brine pork: You’re going to double butterfly the pork loin so it can be flattened, stuffed and rolled. To do so, place pork loin on a cutting board. Holding the knife blade flat, so it’s parallel to the board, make a lengthwise cut into the side of the roast just above the center, stopping short of the opposite edge so that the flap remains attached. Rotate the tenderloin 180 degrees. Still holding the knife parallel to the cutting board, make a lengthwise cut into the side opposite the original cut, just below the center, taking care not to cut all the way through. Open up the two cuts so you have a large rectangle of meat. Cover with plastic wrap and pound to an even thickness of about 1/2 inch. Place the pork in a sealable gallon-size plastic bag and pour in the brine; turn to coat. Place in a dish and refrigerate for at least 2 hours and up to 4 hours.
    3. To prepare stuffing: About 1 hour before you stuff the pork, heat 2 tablespoons oil in a large skillet over medium heat. Add poblanos, sweet potato, apple, 3 cloves garlic, 1/2 teaspoon cumin, 1/4 teaspoon salt and 1/8 teaspoon each pepper and chipotle and cook, stirring, until the potato is just tender, 12 to 15 minutes. (Add water by the tablespoon to prevent sticking, as needed.) Remove from the heat and let cool for about 15 minutes.
    4. To rub & roast pork: Line a large baking pan with foil and coat with cooking spray. Remove the pork from the brine and thoroughly pat dry. Combine 2 tablespoons oil, 2 cloves garlic, cilantro, chipotle and 1/2 teaspoon pepper in a small bowl. Mix thoroughly, then rub the mixture all over the pork. Spoon the stuffing mixture over the pork, leaving a 1-inch border all around. Roll up from long side to long side and secure in several spots with kitchen string. Transfer to the prepared pan seam-side down and let stand at room temperature while the oven preheats, 15 to 20 minutes.
    5. Preheat oven to 375°F.
    6. Roast the stuffed pork until an instant-read thermometer inserted into the meat (not the stuffing) registers 145°F, 45 minutes to 1 hour. Let rest on a cutting board for 15 minutes. Remove the string and slice the pork into thick rounds.

    TIPS & NOTES

    • Make Ahead Tip: Butterfly and brine pork (Steps 1-2) up to 4 hours ahead. Stuff the pork (Steps 3-4), cover and refrigerate for up to 1 day. Let sit at room temperature for 30 minutes before roasting.

    NUTRITION

    Per serving: 189 calories; 8 g fat (2 g sat, 5 g mono); 60 mg cholesterol; 7 g carbohydrates; 1 g added sugars; 3 g total sugars; 22 g protein; 1 g fiber; 219 mg sodium; 439 mg potassium.
    Nutrition Bonus: Vitamin A (69% daily value), Vitamin C (23% dv).

  • Apple-&-Leek-Stuffed Pork Tenderloin

  • Makes: 4 servings

  • Active Time: 1 hour 10 minutes

  • Total Time: 1 hour 10 minutes

  • INGREDIENTS

    • 2 tablespoons extra-virgin olive oil, plus 1 teaspoon, divided
    • 1 cup chopped leek, white and light green parts only, rinsed
    • 1 sweet apple, such as Braeburn, Honeycrisp or Macoun, peeled and chopped
    • 1 teaspoon chopped fresh thyme, plus 1 sprig, divided
    • 3/4 teaspoon salt, divided
    • 3/4 teaspoon freshly ground pepper, divided
    • 1-1 1/4 pounds pork tenderloin, trimmed
    • 2 cloves garlic, peeled
    • 1/2 cup applejack or apple brandy
    • 2 cups apple cider
    • 2 teaspoons cornstarch
    • 2 teaspoons Dijon mustard

    • PREPARATION

      1. Preheat oven to 450°F.
      2. Heat 1 tablespoon oil in a large skillet over medium heat. Add leek and cook, stirring, until beginning to soften, about 3 minutes. Add apple, chopped thyme, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook, stirring occasionally, until the apple is beginning to soften, about 2 minutes. Transfer the mixture to a bowl to cool. Rinse out the pan.
      3. To butterfly the tenderloin, lay it on a large cutting board. Holding the knife blade flat and parallel to the board, make a lengthwise cut through the center of the meat, stopping short of the opposite edge so that the tenderloin remains in one piece. Open as you would a book. Cover with plastic wrap. With a meat mallet, rolling pin or heavy pan, pound the pork to an even 1/4-inch thickness.
      4. Spread the apple mixture in the center of the pork, leaving a 1-inch border all around. Starting at a long side, roll up the pork to enclose the filling. To keep the stuffing from falling out during roasting, fold in about 1 inch of the two short ends. Tie kitchen string firmly lengthwise around the roast to secure the two ends. Then tie it crosswise with string at 2-inch intervals. Lightly brush the roast with 1 teaspoon oil and sprinkle with the remaining 1/4 teaspoon salt and 1/2 teaspoon pepper.
      5. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Reduce the heat to medium and brown the roast on all sides, about 4 minutes total. Transfer the roast to a rimmed baking sheet (set the pan aside). Place in the oven and roast until an instant-read thermometer inserted into the thickest part registers 145°F, about 15 minutes. Let rest on a clean cutting board for 5 minutes.
      6. Meanwhile, prepare the sauce. Crush garlic with the flat side of a knife. Return the pan to medium-high heat. Add applejack (or apple brandy), thyme sprig and the garlic; bring to a boil and cook for 1 minute. Whisk cider and cornstarch and add to the pan. Return to a boil and cook, stirring occasionally, until thickened and reduced by just over half (to about 3/4 cup), 8 to 10 minutes. Remove from the heat; discard the garlic and thyme. Whisk in mustard and any juice from the baking sheet. Slice the pork and serve with the sauce.

      NUTRITION

      Per serving: 366 calories; 11 g fat (2 g sat, 7 g mono); 74 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 561 mg sodium; 534 mg potassium.
      Nutrition Bonus: Potassium (15% daily value)

Cranberry-Honey Spice Pinwheel Cookies

Makes: 90 cookies

Active Time: 1 1/2 hours

Total Time: 6 hours (including freezing & cooling times)

INGREDIENTS

FILLING

• 1 1/2 cups sweetened dried cranberries
• 1 cup cranberries, fresh or frozen, thawed
• 1/2 cup honey
• 2 teaspoons freshly grated orange zest
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground cardamom, or allspice

DOUGH

2 1/3 cups all-purpose flour

• 1 cup whole-wheat flour
• 1 1/4 teaspoons baking powder
• Scant 1/2 teaspoon salt
• 1/4 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground cardamom, or allspice
• 1/3 cup canola oil
• 3 1/2 tablespoons butter, melted and cooled
• 1 cup sugar
• 1/3 cup honey
• 2 large eggs
• 3 tablespoons low-fat milk, plus more as needed
• 2 1/2 teaspoons freshly grated orange zest
• 2 teaspoons vanilla extract
• 1/2 teaspoon almond extract

• PREPARATION

  1. To prepare filling: Combine dried and fresh cranberries, honey, orange zest, cinnamon and cardamom (or allspice) in a medium nonreactive saucepan (see Note) over medium heat. Bring the mixture to a gentle boil and cook, stirring, until the fresh cranberries burst and soften, 4 to 5 minutes. Let cool slightly. Transfer to a food processor and puree. If the mixture seems dry, stir in up to 2 teaspoons water. Transfer the mixture to a nonreactive container and refrigerate while preparing the dough.
  2. To prepare dough: Whisk all-purpose flour, whole-wheat flour, baking powder, salt, baking soda, cinnamon and cardamom (or allspice) in a large bowl. In another large bowl, combine oil, butter, sugar, honey, eggs, milk, orange zest, vanilla and almond extracts. Beat the wet ingredients with an electric mixer first on low speed, then on medium speed, until well combined. Add half the dry ingredients and beat on low speed until just incorporated. Stir in the remaining dry ingredients with a wooden spoon until evenly incorporated. If the mixture is too dry to hold together, stir in up to 1 tablespoon more milk. Cover and refrigerate the dough for 30 to 45 minutes to reduce its stickiness.
  3. Turn the dough out onto a work surface and divide in half. Shape each half into a 6-inch-long log. Working with one log at a time, center it on a 16-inch-long sheet of baking parchment or wax paper. Cover with a second sheet. Press and then roll into a 12-by-15-inch rectangle of even thickness, inverting the dough occasionally to roll out any wrinkles and patching it to make the sides as even as possible. Transfer the dough, in the paper, to a baking sheet. Repeat with the remaining log of dough and transfer to the baking sheet. Place the baking sheet in the freezer until the dough is slightly firm, about 15 minutes.
  4. To prepare pinwheel rolls: Place one sheet of dough on a work surface. Peel off the top sheet of paper. Spread half the reserved filling evenly over the dough (it will be a thin layer). Working from a 15-inch-long side, tightly roll up the dough jelly-roll style, leaving the bottom sheet of paper behind. While rolling, slightly stretch out the center to yield an evenly thick roll. Wrap the roll in a clean sheet of wax paper, twisting the ends to prevent unrolling (see Tip). Place on a baking sheet. Repeat with the second piece of dough and place on the baking sheet. Freeze until firm, at least 3 to 4 hours.
  5. To bake cookies: Position racks in the upper third and center of the oven; preheat to 350°F. Line 2 large baking sheets with parchment paper. Working with one pinwheel roll at a time, trim the uneven ends. Cut the roll crosswise into 1/4-inch-thick slices using a large serrated knife; periodically turning the roll to maintain a relatively round cookie shape. Place the cookies on the prepared baking sheets, spacing them about 1/2 inch apart. Bake the cookies until puffed and barely golden brown, 12 to 16 minutes, switching the pans back to front and top to middle halfway through baking. Immediately transfer the cookies to wire racks to cool completely. Cut and bake the remaining pinwheel roll.

  TIPS & NOTES

  • Make Ahead Tip: Cover and refrigerate filling (Step 1) for up to 2 days. Tightly wrap pinwheel logs (Step 4) and freeze for up to 2 months. Do not defrost before slicing. Store the cookies in an airtight container at room temperature for up to 1 week or freeze for up to 1 month.
  • Kitchen note: A nonreactive pan—stainless steel, enamel-coated or glass—is necessary when cooking acidic foods, such as cranberries, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.
  • Tip: To produce perfectly round pinwheel cookies, enclose the rolls in cardboard tubes (from foil or paper towels, for example) before freezing (Step 4). Slit each tube lengthwise and insert the wrapped pinwheel log. Secure the tube around the log using rubber bands or tape.

3 Healthy Christmas Desserts

Cranberry Upside-Down Cake

Makes: 10 servings
Active Time: 30 minutes
Total Time: 1 hour 50 minutes (including 15 minutes cooling time)

Ingredients

• 3/4 cup packed light brown sugar
• 4 tablespoons unsalted butter, softened, divided
• 2 tablespoons plus 1/4 cup fresh orange juice, divided
• 1 12-ounce bag fresh or frozen (thawed) cranberries (about 3 cups)
• 3/4 cup whole-wheat pastry flour (see Note)
• 3/4 cup all-purpose flour
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 2 large eggs, at room temperature (see Tip)
• 1/3 cup canola oil
• 1 cup granulated sugar
• 1 teaspoon vanilla extract
• 1/2 cup low-fat milk, at room temperature
• Whipped cream for garnish

Preparation

1. Preheat oven to 350°F.
2. Heat brown sugar, 2 tablespoons butter and 2 tablespoons orange juice in a large (12-inch) cast-iron or regular skillet over medium heat, stirring constantly, until the butter melts and the mixture starts to bubble. Let cool. Coat the sides of the skillet with cooking spray.
3. Bring the remaining 1/4 cup orange juice and cranberries to a simmer in a medium saucepan, stirring often, until about half the cranberries have popped. Pour evenly over the cooled brown sugar mixture in the skillet.
4. Whisk whole-wheat flour, all-purpose flour, baking powder and salt in a medium bowl.
5. Separate egg whites and yolks. Place the yolks in a large bowl and add the remaining 2 tablespoons butter, oil, granulated sugar and vanilla. Beat with an electric mixer or stand mixer on medium-high speed until light and fluffy. Stir in the flour mixture alternately with milk, using a rubber spatula, starting and ending with the flour. Stir just until the flour is incorporated. Beat the egg whites in a clean dry mixing bowl with clean dry beaters on medium-high speed until they hold soft peaks. Fold one-third of the egg whites into the batter, then gently fold in the rest until almost no white streaks remain. Spread the batter over the cranberries.
6. Bake until the top is golden brown and the cake pulls away from the sides of the pan, 30 to 40 minutes. Let cool in the pan on a wire rack for 15 minutes. Run a knife around the edge of the pan and carefully invert the cake onto a serving plate. Let cool for at least 30 minutes more before serving. Serve warm or room temperature. Garnish with whipped cream, if desired.

Boot Tracks

Makes: 3 dozen cookies
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

• 1/2 cup salted butter
• 2/3 cup granulated sugar
• 2 large eggs
• 1 teaspoon vanilla extract
• 1 cup whole-wheat pastry flour
• 6 tablespoons cocoa powder
• 2 tablespoons canola oil
• 1/2 teaspoon espresso powder, (optional)
• Confectioners' sugar, for dusting

Preparation

1. Preheat a nonstick (not Belgian) waffle iron.
2. Cream butter and sugar in a medium bowl. Beat in eggs and vanilla. Add flour, cocoa powder, oil and espresso powder (if using). Beat until thoroughly combined.
3. Drop the batter by rounded teaspoonfuls about 1 inch apart onto the preheated ungreased waffle iron. (To avoid burnt fingers, use two spoons, one to scoop and one to scrape dough onto the waffle iron.) Close and cook until the cookies are puffed and cooked through, 1 to 1 1/2 minutes. Waffle irons vary, so watch closely and don’t let the cookies get too dark. Transfer to a wire rack to cool until just warm. Dust the cookies with confectioners’ sugar while still slightly warm (see Variations). Variations: Instead of confectioners’ sugar, drizzle cooled cookies with melted bittersweet and/or white chocolate. Or make a peppermint drizzle: Mix 1 cup confectioners’ sugar, 4 teaspoons water and 1/4 teaspoon peppermint extract; add natural green food coloring, if desired.

Chocolate Tart with Hazelnut Shortbread Crust

Makes: 10 servings
Active Time: 45 minutes
Total Time: 1 3/4 hours

Ingredients

Crust

• 1 cup whole-wheat pastry flour
• 1/4 cup all-purpose flour
• 1/2 cup hazelnuts
• 1/4 cup sugar
• 1/2 teaspoon salt
• 4 tablespoons cold unsalted butter, cut into small pieces
• 2 tablespoons hazelnut oil, or canola oil
• 1 tablespoon ice water

Filling

• 1 1/2 teaspoons unflavored gelatin
• 1 tablespoon water
• 3/4 cup low-fat milk
• 2 large egg yolks
• 2 1/2 tablespoons plus 1/4 cup sugar, divided
• 1 tablespoon all-purpose flour
• 2 ounces unsweetened chocolate, finely chopped
• 1 tablespoon coffee liqueur, such as Kahlua (optional)
• 4 dried egg whites (see Ingredient Note), reconstituted according to package directions (equivalent to 2 egg whites)
• 1/8 teaspoon cream of tartar

Preparation

1. Preheat oven to 400ºF.
2. To prepare crust: Coat a 9-inch tart pan with cooking spray. Combine whole-wheat pastry flour, 1/4 cup all-purpose flour, hazelnuts, 1/4 cup sugar and salt in a food processor; process until the nuts are finely ground. Add butter one piece at a time, pulsing once or twice after each addition, until incorporated. Add oil and ice water and pulse just until incorporated. Turn the dough out into the prepared pan (it will be crumbly), spread evenly and press firmly into the bottom and all the way up the sides to form a crust.
3. Bake the crust until set and the edges are beginning to brown, about 15 minutes. Let cool on a wire rack.
4. To prepare filling: Sprinkle gelatin over water in a small bowl; let stand, stirring once or twice, while you prepare the rest of the filling.
5. Heat milk in a medium saucepan over medium heat until steaming (but not boiling); remove from the heat to cool slightly.
6. Whisk egg yolks, 2 1/2 tablespoons sugar and 1 tablespoon flour in a medium bowl until combined. Gradually whisk in 1/2 cup of the hot milk. Whisk the egg yolk mixture into the pan with the remaining hot milk. Return to the heat and cook, stirring constantly, until the mixture thickens enough to coat the back of a spoon (do not boil), about 1 minute. Remove from the heat; whisk in chocolate until completely melted. Whisk in the softened gelatin and coffee liqueur (if using) until smooth.
7. Beat reconstituted egg whites and cream of tartar in a large bowl with an electric mixer on low speed until frothy. Increase speed to high and beat until soft peaks form. Gradually add the remaining 1/4 cup sugar and beat until stiff peaks form, 3 to 5 minutes. Gently fold the chocolate custard into the egg whites until blended. Spoon the filling into the crust; smooth the top with the back of a spoon and chill, uncovered, until set, about 1 hour.

10 High Protein Snacks We Should Eat More Often

Here are 10 high protein snacks that we should substitute in place for chips, cookies, and other unhealthy snacks.

Jerky

1 ounce = 9.4 grams protein

Try beef or turkey—both make a flavorful snack. For an added effect, pair it with a handful of grapes or other fruit, as carbohydrates can help prevent muscle breakdown.

Roasted Soy Nuts

¼ cup = 17 grams protein

Made from whole soy beans, these are a nice break from the usual peanuts and cashews. If you’re craving something with a bit more of a crunch, try noshing on roasted soy’s close relative, roasted edamame (¼ cup = 14 grams).

Protein Powder

4 ½-tablespoon scoop = 16 grams protein

Keep a canister of Whey to Go protein powder at your desk for a quick protein fix. It comes in four flavors (vanilla, chocolate, honey nut, and mixed berry), mixes well with water, and has only 100 calories per serving.

Energy Bars

1 bar = 10 to 12 grams protein

Pack a few Luna protein bars (190 calories, 12 grams protein) or Honey Stinger protein bars (190 calories, 10 grams protein) in your bag. Look for energy bars that have fewer than 200 calories, but watch out that you don’t eat too many of them, since they can be loaded with added sugars.

Hard-Boiled Eggs

1 egg = 6 grams protein

Cook a dozen, store them in the fridge, and grab one when you need a snack or want to add protein to a meal. Another option: Buy Eggland’s Best hard-cooked peeled eggs. Because Eggland’s hens are fed organic grain, their eggs have 10 times more vitamin E and three times more omega-3 fatty acids than other brands.

String Cheese

1 stick = 8 grams protein

Pair some low-fat string cheese (80 calories each) with an apple and a few crackers for a filling snack that will easily hold you over until your next meal.

Peanut or Almond Butter

2 Tbsp. = 6 to 7 grams protein

Nab a couple of single-serving packets and squeeze over half an English muffin. Try Justin’s individual organic peanut butter packs (190 calories, 7 grams) or Barney Butter’s portable almond spread (180 calories, 6 grams).

Greek Yogurt

6 oz. = 15 grams protein

Dig into a container of Greek yogurt for an indulgent, yet healthy alternative to cottage cheese. “Greek yogurt has practically the same amount of protein as cottage cheese, but has fewer calories and lower sodium levels,” says Jim White, RD, spokesperson for the American Dietetic Association and owner of Jim White Fitness and Nutrition Studios in Virginia Beach, VA.

Tuna Fish

2 oz. = 11 to 14 grams protein

Starkist Creation Packets store tuna in a pouch, not a can, so you can just rip one open and eat on the go. Top it on a couple of crackers for an afternoon snack—or eat straight from the bag. Choose from five different flavors, including Zesty Lemon Pepper and Hickory Smoked.

Almonds

1 oz (a cupped handful) = 6 grams protein

These little pellets of protein and healthy fats make a filling, slimming snack. For built-in portion control, grab one of Blue Diamond’s 100-calorie almond packets (3 to 4 grams per bag).

12 Foods That Fight Belly Fat (Abs Diet Power)

A - Almonds and other nuts (with skins intact)
Superpowers: Builds muscle, reduces cravings
Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

B - Beans and legumes
Superpowers: Builds muscle, helps burn fat, regulates digestion
Fights: Obesity, colon cancer, heart disease, high blood pressure

S - Spinach and other green vegetables
Superpowers: Neutralizes free radicals, molecules that accelerate the aging process
Fights Cancer, heart disease, stroke, obesity, osteoporosis

D - Dairy products (fat-free or low-fat milk, yogurt, cheese)
Superpowers: Builds strong bones, fires up weight loss
Fights: Osteoporosis, obesity, high blood pressure, cancer

I - Instant oatmeal (unsweetened, unflavored)
Superpowers: Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights: Heart disease, diabetes, colon cancer, obesity

E - Eggs
Superpowers: Builds muscle, burns fat
Fights: Obesity

T - Turkey and other lean meats
Superpowers: Builds muscle, strengthens immune system
Fights: Obesity, various diseases

P - Peanut butter
Superpowers: Boosts testosterone, builds muscle, burns fat
Fights Obesity, muscle loss, wrinkles, cardiovascular disease

O - Olive oil
Superpowers: Lowers cholesterol, boosts immune system
Fights: Obesity, cancer, heart disease, high blood pressure

W - Whole-grain breads and cereals
Superpowers: Prevents body from storing fat
Fights: Obesity, cancer, high blood pressure, heart disease

E - Extra-protein (whey) powder
Superpowers: Builds muscle, burns fat
Fights: Obesity

R - Raspberries and other berries
Superpowers: Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Fights: Heart disease, cancer, obesity