Do we need Protein and How much?

Proteins are an part of every organ, tissue and cell in our bodies.  We are constantly breaking down and replacing these proteins so it is very important that we supply our bodies with the right nutrients.

You can find protein in:

Meats

Eggs

Fish

Tofu

Legumes

Nuts and seeds

Milk and Milk products

Grains and some fruits and vegetables.

Other  lesser-known  but good sources of protein are:

Pumpkin seeds

Chia seeds

Plain Greek Yogurt

Hemp Protein

Lentil Chips

Roasted Soy Nuts

Edamame

Our body uses proteins (when broken down-amino acids) as building blocks.  Our body can make some of these proteins but there are other Essential amino acids that we need to get through our diet.  Our protein demands depend on our age, activity level and size.  It is recommended that 10-35% of our calories from protein.   That is about 46 g of protein for women and 56 g for men.  

Lean Mean Mexican Enchiladas

1 C chopped onion
1/2 cup chopped green bell peppers
1 TBSP olive oil
4 oz fat-free chicken broth
1 C grated zucchini (about 1 small zucchini)
2 C shredded, cooked skinless chicken breast
2 Tbsp Chopped cilantro
3 oz can chopped green chili peppers
1 tsp garlic powder
1 C grated reduced-fat Monterey Jack cheese
15 oz can red enchilada sauce
8 small corn tortillas

Preheat oven to 350.  Saute' onion and bell peppers in oil and chicken broth for about 5 minutes.  Add zucchini and saute' for about three minutes or until just cooked.  Remove from heat and pour off any excess liquid.

In a large bowl, combine chicken and vegetable mixture.  Add cilantro, green chili peppers and garlic powder.  Mix thoroughly.  Stir in 3/4 C grated cheese.

Layer about 1/2 C of enchilada sauce on the bottom of the pan.  Pour remain enchilada sauce into a large bowl.

Dip tortilla into the bowl of enchilada sauce util it is completely coated on one side.  Then fill with two large spoonfuls of the chicken mixture.  Roll tortilla into a tube and place in baking dish, seam side down.  Continue dipping and filling tortillas, and place each tortilla in baking dish so they touch.

Top enchiladas with remaining sauce and cheese.  Cover baking dish loosely with foil and bake 12-15 minutes.  Remove foil and bake 10 more minutes.

Calories 268.  Servings 8.  Protein 28, Fat 10, Carbs 16