如何将希腊酸奶浴缸变成一周的富含蛋白质的晚餐

WhileGreek yogurtmay be your go-to for breakfast parfaits and snack smoothies, this Mediterranean-style dairy food also makes an amazing addition to your p.m. meal.

It can blend seamlessly and bulk up the nutrient profile of any dinner dish.

“希腊酸奶可用于各种食谱，以增强蛋白质含量并与常规酸奶相比，蛋白质几乎含有双倍的蛋白质，”May Zhu, RDN, LDN，创始人Nutrition Happens，告诉livestrong.com。

Plus, it can serve as a substitution for other dairy products such as buttermilk, sour cream or butter, which slashes calories and fat while still offering up a solid source of calcium, Zhu says.

虽然希腊酸奶含有活跃和活跃的文化（AKA益生菌），支持肠道健康，加热（通过烹饪或烘烤）可能会降低数量有益的益生菌朱说，你的身体吸收。

“虽然这不会降低蛋白质含量的完整性，从希腊酸奶获得益生菌的[完整]益处，最好用它的原始形式消耗它，”她解释道。

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准备将那个希腊酸奶用来使用吗？将您的希腊酸奶曲目与这七个美味，营养师批准的晚餐食谱展开，一周中的每一天。

This tasty twist on traditional lasagna leans on Greek yogurt instead of ricotta for its creamy, cheesy filling. Plus, it's packed with vitamin-rich veggies like juicy Heirloom tomatoes, fresh baby spinach and meaty white mushrooms.

朱说，更重要的是维生素C，如西红柿和菠菜等维生素C，如西红柿和菠菜，可以帮助您在食物中吸收铁（如牛肉）。

根据妇女，儿童和素食主义者，这尤其重要，因为Mayo Clinic。

To increase the amount of fiber per serving, opt for 100-percent whole-grain lasagna noodles, Zhu says.

With warm spices and fresh herbs, these grilled Moroccan meatballs — smoked and charred to perfection — will make your mouth water.

"Using Greek yogurt as the base for the sauce in this recipe will reduce the overall fat (compared to using other dairy options such as butter or heavy cream) and boost the protein," Zhu says.

And since the savory sauce, made with cooling cucumbers, isn't heated, "you're likely to get the probiotic benefits to support gut health as well," she adds.

“虽然这是一个与足够的prote来平衡膳食in and fats (and low in sugar), the total fiber in this recipe is on the lower side," Zhu points out. For more filling fiber, she recommends serving with quinoa, chickpeas or a side of fibrous veggies such as broccoli, cauliflower or布鲁塞尔豆芽。

这款素食版的经典舒适菜Ditches肉类为蘑菇和奎奴亚藜来降低整体饱和脂肪，增加纤维总量，朱说。

A gluten-free superseed,quinoa contains all nine essential amino acids那making it one of a few plant-based foods designated as a complete protein, she says.

Greek yogurt gives these mouthwatering mashed potatoes a protein boost. Though taters get a bad rap for their starchy carb content, "white potatoes are a fantastic source of potassium — a medium-sized potato has almost double the amount than one banana — and our bodies need potassium for maintaining proper electrolyte and fluid balance in the body," Zhu says.

"While the addition of mushrooms, carrots and peas already add vitamins A, B and C into this dish, try swapping in extra vegetables or leafy greens like spinach to diversify the vitamins and minerals overall," she adds.

You'll love this healthier chicken curry, which is just as tasty as takeout but with fewer calories.

“希腊酸奶将通过减少总脂肪含量来使用重奶油的传统咖喱菜肴，”朱说。更不用说它增加了每份36克的高达36克的额外质量蛋白质来源。

“这种食谱中蛋白质和脂肪的组合将使我们的血糖良好稳定，但增加了这个食谱中的纤维量，尝试在糙米或奎奴亚藜上交换巴斯马蒂米饭，”朱说。

Marinated in Greek yogurt, citrus and spices, this crispy chicken Tandoori with tangy mango chutney is guaranteed to tantalize your taste buds.

但要记住：“与使用鸡胸肉的人相比，任何调用鸡腿等鸡腿的食谱都会含有更多的卡路里和饱和的脂肪，”朱说。

“然而，黑肉提供了B维生素的优秀来源（我们的身体需要这种能量），锌和铁。”

Zhu解释说，虽然偶尔咀嚼黑肉对大多数人来说都是巨大的大多数人，那些带有心脏问题的人应该始终咨询医生或营养师的饱和脂肪量。

"To increase the nutrition value of this recipe, try pairing the drumsticks with a vegetable-packed salad or grilled vegetables," she adds.

这种味道爆发，这又冷藏了，奶油希腊酸奶酱，具有莳萝，柠檬，大蒜和韭菜配对与多汁，roasted salmon。

"Salmon is a great source of protein and omega-3 fatty acids, which our body needs to help support brain and heart health," Zhu says.

根据2015年4月的纸张，饱和鲑鱼甚至是重量损失的重量损失，因为高蛋白质饮食改善食欲，体重管理和心脏异常风险因素American Journal of Clinical Nutrition。

为了平衡这顿饭，朱建议用一面沙拉或五颜六色的煮熟的蔬菜。

这是在10分钟内准备好的，这种简单的无炉金枪鱼鳄梨沙拉是perfect for hot summer nights。

“将希腊酸奶交换代替蛋黄酱是提高蛋白质含量并减少整体饱和脂肪的好方法，”朱说。

奖金：由于这种食谱不涉及烹饪热量，因此您保留了希腊酸奶的益生菌优惠。

“对于那些寻找碳水化合物摄入量的人来说，这种食谱提供少于10克的碳水化合物，但仍然会感谢您的蛋白质和纤维完全留意，”朱说。

Monounsaturated fats from the creamy avocado will also keep your belly happy while supporting your heart health, she adds.