Are you looking for delicious and healthy lean meat recipes to add some excitement to your meals? Look no further! In this article, we’ll be sharing 20 mouth-watering lean meat recipes that are not only packed with flavor but also low in fat and calories. From classic grilled chicken breast to flavorful beef stir-fry, these recipes will satisfy your cravings while keeping you on track with your health goals.
Whether you’re a busy professional looking for quick weeknight meals or a fitness enthusiast seeking healthy fuel for your workouts, we’ve got you covered. Our lean meat recipes range from simple and straightforward to more complex and adventurous, so you’re sure to find something that suits your taste and cooking style.
Grilled Lemon Garlic Chicken Breast
A flavorful and moist chicken breast recipe with a bright citrus twist, perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced
– 3 cloves of garlic, minced
– 2 tbsp olive oil
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, garlic, thyme, salt, and pepper.
3. Brush both sides of the chicken breasts with the lemon-garlic mixture.
4. Place chicken on the grill and cook for 5-6 minutes per side, or until cooked through.
5. Let chicken rest for a few minutes before slicing and serving.
Cooking Time: Approximately 20-25 minutes.
Balsamic Glazed Turkey Tenderloin
Elevate your holiday table with this sweet and tangy glazed turkey tenderloin, perfect for special occasions or a weeknight dinner. This recipe is easy to prepare and requires minimal ingredients.
Ingredients:
– 1 (6 oz) turkey tenderloin
– 1/4 cup balsamic glaze (see note)
– 2 tbsp honey
– 1 tsp Dijon mustard
– 1 tsp olive oil
– Salt and pepper, to taste
– Fresh thyme leaves, for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together balsamic glaze, honey, Dijon mustard, and olive oil.
3. Place the turkey tenderloin on a baking sheet lined with parchment paper.
4. Brush the glaze mixture evenly over the turkey, making sure to coat all surfaces.
5. Season with salt and pepper to taste.
6. Bake for 20-25 minutes or until the turkey reaches an internal temperature of 165°F (74°C).
7. Let rest for 5 minutes before slicing and serving. Garnish with fresh thyme leaves, if desired.
Note: Balsamic glaze is a thickened balsamic vinegar that can be found in most grocery stores or online. If you can’t find it, you can make your own by reducing balsamic vinegar on low heat until it reaches the desired consistency.
Herb-Crusted Pork Tenderloin
Elevate your dinner game with this simple yet flavorful recipe that combines the richness of pork tenderloin with the brightness of fresh herbs. This herb-crusted delight is sure to please even the pickiest eaters.
Ingredients:
– 1 (1-2 pound) pork tenderloin
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 2 tablespoons chopped fresh rosemary
– 2 tablespoons chopped fresh thyme
– 1 teaspoon salt
– 1/2 teaspoon black pepper
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, garlic, rosemary, thyme, salt, and pepper.
3. Place the pork tenderloin on a baking sheet lined with parchment paper.
4. Brush the herb mixture evenly over the pork, making sure to coat it completely.
5. Roast in the preheated oven for 20-25 minutes or until cooked through.
6. Let rest for 5 minutes before slicing and serving.
Cooking Time: 20-25 minutes
Asian-Inspired Beef Stir-Fry
Experience the bold flavors of Asia with this quick and easy beef stir-fry recipe. Tender beef, crisp vegetables, and savory sauce come together in a harmonious blend that’s sure to please.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 cups mixed vegetables (bell peppers, carrots, broccoli, mushrooms)
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Cooked rice or noodles for serving
Instructions:
1. Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat.
2. Add beef strips and cook until browned, about 3-4 minutes. Remove from pan and set aside.
3. Add remaining ingredients to the pan, stirring frequently. Cook for an additional 5 minutes, or until vegetables are tender-crisp.
4. Return beef to the pan, stir-frying with sauce and vegetables for another minute.
5. Season with salt and pepper to taste.
6. Serve hot over cooked rice or noodles.
Cooking Time: 15-20 minutes
Spicy Turkey and Black Bean Chili
This hearty chili recipe combines the flavors of spicy turkey, savory black beans, and tangy tomatoes for a delicious and satisfying meal. With its bold spices and rich texture, it’s perfect for a chilly evening or a quick lunch.
Ingredients:
– 1 lb ground turkey
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp chili powder
– 1/2 tsp ground cumin
– 1/4 tsp cayenne pepper
– Salt and pepper to taste
– 1/4 cup water
Instructions:
1. In a large pot or Dutch oven, cook the turkey over medium-high heat until browned, breaking it up with a spoon as it cooks.
2. Add the onion, garlic, chili powder, cumin, and cayenne pepper to the pot. Cook for 1-2 minutes, stirring constantly.
3. Stir in the diced tomatoes, black beans, salt, and pepper.
4. Add the water to the pot and bring to a simmer.
5. Reduce heat to low and let cook for 20-25 minutes or until flavors have melded together.
Cooking Time: 20-25 minutes
Garlic Butter Shrimp with Zucchini Noodles
A flavorful and healthy twist on classic shrimp dishes, this recipe combines succulent garlic butter shrimp with tender zucchini noodles. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves of garlic, minced
– 2 tablespoons unsalted butter
– 1 medium zucchini
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium bowl, mix together garlic and butter until well combined.
3. Add shrimp to the bowl and toss to coat with garlic butter mixture.
4. Cook zucchini noodles according to package instructions or by spiralizing fresh zucchini.
5. Place shrimp on a baking sheet lined with parchment paper and bake for 8-10 minutes or until pink and cooked through.
6. Serve shrimp over zucchini noodles, garnished with chopped parsley if desired.
Cooking Time: 12-15 minutes
Slow Cooker Lean Beef Stew
A hearty and comforting stew made with lean beef, vegetables, and aromatic spices, perfect for a cold winter’s day.
Ingredients:
– 1 pound lean beef stew meat (90% lean or higher)
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 can diced tomatoes (14.5 oz)
– 1 cup low-sodium beef broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Add the beef, onion, garlic, red bell pepper, diced tomatoes, beef broth, and thyme to a slow cooker.
2. Season with salt and pepper to taste.
3. Cook on Low for 8-10 hours or High for 4-6 hours.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 4-10 hours (depending on cooking method)
Greek-Style Lamb Kebabs
These lamb kebabs are infused with the bold flavors of Greece, featuring a zesty marinade and a hint of Mediterranean herbs. Perfect for a quick and impressive dinner or outdoor gathering.
Ingredients:
– 1 pound boneless lamb shoulder or leg, cut into 1-inch cubes
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon dried oregano
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 10-12 bamboo skewers, soaked in water for at least 30 minutes
Instructions:
1. In a large bowl, whisk together olive oil, garlic, lemon juice, oregano, paprika, salt, and pepper.
2. Add the lamb cubes to the marinade, tossing to coat evenly. Cover and refrigerate for at least 2 hours or overnight.
3. Preheat grill to medium-high heat. Thread marinated lamb onto skewers, leaving a small space between each piece.
4. Grill kebabs for 8-10 minutes per side, or until cooked through. Serve hot with your favorite sides and enjoy!
Cooking Time: 16-20 minutes
Pan-Seared Salmon with Dill Sauce
Experience the bold flavors of the Mediterranean with this simple yet impressive pan-seared salmon recipe, served with a tangy and refreshing dill sauce.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup olive oil
– 2 tbsp freshly chopped dill
– 2 cloves garlic, minced
– 1 lemon, juiced
– Salt and pepper to taste
– 1/4 cup heavy cream
Instructions:
1. Preheat skillet over medium-high heat.
2. Season salmon fillets with salt and pepper.
3. Add olive oil to the skillet and sear salmon for 3-4 minutes per side, or until cooked through.
4. Remove salmon from the skillet and set aside.
5. In the same skillet, add minced garlic and cook for 1 minute.
6. Stir in chopped dill, lemon juice, and heavy cream.
7. Serve sauce over pan-seared salmon.
Cooking Time: 12-15 minutes
Turkey and Quinoa Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the savory flavors of turkey and quinoa with the sweetness of roasted peppers. Perfect for a quick weeknight dinner or a healthy lunch.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground turkey
– 1 cup cooked quinoa
– 1/2 cup chopped onion
– 1/2 cup chopped mushrooms
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Shredded cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers, remove seeds and membranes, and place in a baking dish.
3. In a large skillet, cook turkey, onion, mushrooms, and cumin until turkey is fully cooked.
4. Stir in cooked quinoa and season with salt and pepper to taste.
5. Stuff each pepper with the turkey-quinoa mixture and top with shredded cheese (if using).
6. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
Beef and Broccoli Stir-Fry
This classic Chinese-inspired dish is a staple for a reason – it’s simple to make, packed with flavor, and can be ready in under 30 minutes. With minimal prep work and just a few ingredients, you’ll have a delicious stir-fry that’s perfect for a weeknight dinner or quick lunch.
Ingredients:
– 1 lb beef strips (sirloin or ribeye), sliced into thin strips
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– Salt and pepper to taste
Instructions:
1. Heat 1 tablespoon of oil in a wok or large skillet over medium-high heat.
2. Add beef and cook for 3-4 minutes, until browned. Remove from pan and set aside.
3. Add remaining 1 tablespoon of oil, garlic, and broccoli to the pan. Cook for 3-4 minutes, stirring frequently, until broccoli is tender-crisp.
4. Return beef to the pan and stir in soy sauce and oyster sauce (if using). Season with salt and pepper to taste.
5. Serve immediately over rice or noodles.
Cooking Time: 20-25 minutes
Grilled Chicken Caesar Salad
A classic combination of flavors and textures, this Grilled Chicken Caesar Salad is a staple for any occasion. Juicy chicken, crisp romaine lettuce, and creamy dressing come together to create a satisfying meal.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 2 tbsp olive oil
– 1 tsp garlic powder
– 1 tsp salt
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup Caesar dressing
– 1 head romaine lettuce, chopped
– 1/2 cup croutons
– 1/2 cup shaved Parmesan cheese
Instructions:
1. Preheat grill to medium-high heat. Season chicken with garlic powder and salt.
2. Grill chicken for 5-6 minutes per side, or until cooked through. Let rest for 5 minutes before slicing.
3. In a large bowl, combine chopped romaine lettuce, croutons, and shaved Parmesan cheese.
4. Drizzle Caesar dressing over the salad and toss to coat.
5. Slice grilled chicken and add on top of the salad.
6. Serve immediately.
Cooking Time: 15-20 minutes
Lean Meatball Lettuce Wraps
A healthier twist on traditional meatball subs, these lettuce wraps are a flavorful and satisfying meal that won’t weigh you down.
Ingredients:
– 1 pound lean ground turkey
– 1/2 cup rolled oats
– 1 egg white
– 1 tablespoon Worcestershire sauce
– 1 teaspoon dried oregano
– Salt and pepper, to taste
– 4 large lettuce leaves
– 1 cup marinara sauce (homemade or store-bought)
– 1/4 cup shredded mozzarella cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a medium bowl, combine turkey, oats, egg white, Worcestershire sauce, and oregano. Mix well with your hands until just combined.
3. Use wet hands to shape mixture into 8-10 meatballs (about 1 1/2 inches in diameter). Place on a baking sheet lined with parchment paper.
4. Bake for 15-20 minutes or until cooked through.
5. Meanwhile, prepare lettuce leaves and marinara sauce according to your preference.
6. Assemble wraps by placing 2-3 meatballs onto each lettuce leaf, followed by a spoonful of marinara sauce and a sprinkle of mozzarella cheese (if using).
Cooking Time: 20 minutes
Pork and Pineapple Skewers
These colorful skewers combine tender pork with sweet and tangy pineapple, perfect for a quick and easy dinner or outdoor gathering. With minimal prep time, you can have these flavorful bites on the table in no time!
Ingredients:
– 1 pound pork tenderloin, cut into 1-inch pieces
– 1 cup pineapple chunks (fresh or canned)
– 1/4 cup brown sugar
– 2 tablespoons soy sauce
– 2 tablespoons olive oil
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Bamboo skewers, soaked in water for at least 30 minutes
Instructions:
1. Preheat grill or broiler to medium-high heat.
2. In a large bowl, whisk together brown sugar, soy sauce, and olive oil. Add pork pieces and toss until coated.
3. Thread pork, pineapple, and ginger onto skewers, leaving a small space between each piece.
4. Season with salt and pepper to taste.
5. Grill or broil for 8-10 minutes per side, or until pork reaches internal temperature of 145°F (63°C).
6. Let rest for 5 minutes before serving.
Cooking Time: 16-20 minutes
Blackened Tilapia with Mango Salsa
This recipe combines the bold flavors of blackened tilapia with the sweetness of fresh mango, creating a unique and delicious dish perfect for any occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 tbsp olive oil
– 1 tsp paprika
– 1 tsp garlic powder
– 1 tsp cayenne pepper
– Salt and pepper to taste
– 2 ripe mangos, diced
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tbsp lime juice
– 1 tsp honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together paprika, garlic powder, cayenne pepper, salt, and pepper.
3. Brush both sides of the tilapia fillets with olive oil and sprinkle with the spice mixture.
4. Heat a skillet over medium-high heat; cook the tilapia for 3-4 minutes per side, or until cooked through.
5. Meanwhile, combine mango, red onion, jalapeño, lime juice, and honey in a bowl to make the salsa.
6. Serve the blackened tilapia with the mango salsa spooned on top.
Cooking Time: 12-15 minutes
Turkey and Spinach Stuffed Chicken
Elevate your chicken game with this flavorful and healthy twist! This recipe combines the savory goodness of turkey and spinach with juicy chicken breasts, resulting in a satisfying main course that’s sure to please.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup cooked turkey (such as leftover or store-bought)
– 1/2 cup fresh spinach leaves
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together turkey, spinach, and feta cheese (if using).
3. Lay each chicken breast flat and make a horizontal incision to create a pocket.
4. Stuff each breast with the turkey-spinach mixture.
5. Drizzle tops with olive oil and season with salt and pepper.
6. Place stuffed chicken breasts on a baking sheet lined with parchment paper.
7. Bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Beef and Mushroom Lettuce Cups
A flavorful and healthy twist on the classic burger, these lettuce cups are packed with juicy beef, earthy mushrooms, and fresh veggies.
Ingredients:
– 1 lb ground beef
– 1/2 cup sautéed mushrooms (such as cremini or shiitake)
– 1/4 cup chopped onion
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4 large lettuce leaves
– Optional toppings: diced tomatoes, shredded carrots, crumbled feta cheese
Instructions:
1. Preheat a grill or grill pan to medium-high heat.
2. In a bowl, mix ground beef, sautéed mushrooms, onion, garlic, and olive oil. Season with salt and pepper.
3. Form into 4 patties and cook for 3-4 minutes per side, or until cooked to desired doneness.
4. Meanwhile, wash and dry lettuce leaves.
5. Assemble the lettuce cups by placing a beef patty on each leaf, followed by your choice of toppings (if using).
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Grilled Balsamic Flank Steak
Elevate your grilling game with this flavorful and tender flank steak recipe, infused with the rich taste of balsamic glaze.
Ingredients:
– 1.5 lbs flank steak
– 1/4 cup olive oil
– 2 tbsp balsamic vinegar
– 2 tbsp honey
– 1 tsp garlic powder
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, balsamic vinegar, honey, and garlic powder.
3. Season the flank steak with salt and pepper on both sides.
4. Brush the marinade evenly onto both sides of the steak.
5. Grill the steak for 5-7 minutes per side, or until it reaches your desired level of doneness.
6. Let the steak rest for 5 minutes before slicing against the grain.
7. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Chicken and Vegetable Kebabs
Bring the flavors of the Mediterranean to your backyard with these simple and delicious chicken and vegetable kebabs. Perfect for a quick weeknight dinner or a summer barbecue.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 1 red bell pepper, cut into large chunks
– 1 yellow bell pepper, cut into large chunks
– 1 onion, cut into large chunks
– 2 cloves of garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, whisk together olive oil, salt, and pepper. Add chicken and toss to coat.
3. Thread chicken, bell peppers, onion, and garlic onto skewers.
4. Grill kebabs for 8-10 minutes, turning occasionally, until chicken is cooked through.
5. Serve hot with chopped parsley on top (if using).
Cooking Time: 8-10 minutes
Lean Beef and Sweet Potato Hash
A hearty and flavorful breakfast or brunch option, this recipe combines tender lean beef with sweet potatoes and a hint of spice.
Ingredients:
– 1 pound lean ground beef
– 2 large sweet potatoes, peeled and diced
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. Add the diced onion and minced garlic to the skillet and cook until the onion is translucent.
4. Add the diced sweet potatoes to the skillet and cook for 5 minutes, stirring occasionally.
5. Season with paprika, salt, and pepper to taste.
6. Transfer the mixture to a baking dish and bake for 20-25 minutes, or until the sweet potatoes are tender.
Cooking Time: 30-35 minutes
Summary
Get ready to indulge in delicious and healthy lean meat recipes! This article presents 20 mouth-watering dishes that are perfect for those looking to maintain a balanced diet. From Grilled Lemon Garlic Chicken Breast to Lean Beef and Sweet Potato Hash, these recipes offer a variety of flavors and textures. Whether you’re in the mood for something classic like Garlic Butter Shrimp with Zucchini Noodles or adventurous like Greek-Style Lamb Kebabs, there’s something for everyone. Discover new ways to prepare lean meats and enjoy a guilt-free meal that’s both satisfying and nutritious.