6 Alternative Protein Recipes for Packing on More Muscle

Posted in fitness diet

Your protein palate shouldn’t be limited to chicken and beef. Pork, bison — and even ostrich — are all lean sources of muscle-building protein, loaded with nutrients you might not be getting. Check out the two healthy ways to prepare each meat

        <p class='slide-count'>1 of 6</p><img width="1109" height="614" src="/uploadfile/2024/1217/20241217100543153.jpg"><p class="photo-credit">Travis Rathbone</p>

Bison Chili

What You’ll Need

  • 1 Ib ground bison
  • 1 tsp ground cumin, divided
  • 1 tsp ground coriander, divided
  • Salt to taste
  • 1/2 medium white onion, roughly diced
  • 2 tbsp canola oil
  • 2 cloves garlic, minced
  • 1 28-oz can diced tomatoes
  • 1 tbsp chili powder
  • 1 9.5-oz can red kidney beans
  • 2 cups beef broth

Directions

Serves 6

  • Brown bison in a large sauté pan over medium-high heat. Season with 1/2 tsp cumin and 1/2 tsp coriander and a pinch of salt. Once browned, drain in a colander to discard excess fat.
  • In a preheated large soup pot, sauté onions in canola oil for 2 minutes. Add garlic and sauté  for another minute. Next, add browned bison, tomatoes, remaining cumin and coriander, chili powder, kidney beans, and beef broth. Stir.
  • Bring to a boil and reduce heat to simmer for 1-2 hours. 

    • Totals: 635 calories, 47g protein, 53g carbs, 27g fat

     

    2 of 6

    Travis Rathbone

    Baked Bison Meatballs

    What You’ll Need

    • 1 medium white onion, finely diced
    • 1 tbsp canola or grapesee oil
    • 2 cloves garlic, minced
    • 1 Ib ground bison
    • 1 whole egg
    • 1 egg white
    • 1/2 cup ground flaxseed
    • 1 tbsp fresh thyme, finely chopped
    • 1/2 cup grated sweet potato
    • Zest of 1 lemon
    • 1/2 tsp salt
    • 1/4 tsp lemon pepper

    Chef’s Tip: For convenience, I recommend making large batches and freezing (they keep well) for a healthy protein snack any time. 

    Directions

    Serves 4

  • Prehat oven to 400°F.
  • Sauté onion in medium pan in oil for 3-4 minutes on medium heat to soften. Add garlic and sauté another minute. 
  • Add all remaining ingredients to the mixing bowl and mix thoroughly with your hands until ingredients are combined.
  • Roll mixture into golf ball-size balls and lay on a parchment paper-lined oven tray. Bake for 15 mintues. 

    • Totals: 433 calories, 33g protein, 13g carbs, 26g fat

    3 of 6

    Travis Rathbone

    Asian Glazed Pork Chop with Bok Choy

    What You’ll Need

    • 1 tsp Chinese five-spice powder
    • Drizzle of agave or honey
    • 1/4 tsp sesame oil
    • 2 8-oz pork chops, one the bone 
    • 1 tbsp grapeseed oil
    • Chicken broth or water
    • 1/2 cup red bell pepper, thinly sliced
    • 1/2 cup green bell pepper, thinly sliced
    • 1/4 tsp salt
    • 1/2 cup asparagus tips
    • 2 cups baby bok choy, sliced, rinsed in cold water, and drained
    • 1/2 cup snow peas
    • 1 tbsp fresh ginger, peeled and grated
    • Pepper to taste
    • 1/2 cup green onion (scallion), sliced for garnish

    Chef’s Tips: In true stir-fry style, you just want to cook the vegetables quickly so they’re crisp and vibrant looking, stopping short of cooking out the nutrients. 

    Directions

    Serves 2

  • Preheat oven to 400°F.
  • In a small bowl, mix together five-spice, agave, and sesame oil. Brush pork chops with glaze. Preheat large skillet on medium heat for 1 minute. Drizzle grapeseed oil in pan and sear chops for up to 1 minute each side, or until golden. NOTE: The meat will caramelize faster due to the agave, so don’t walk away while searing. 
  • Once chops are nicely browned, remove to a foiled oven tray. Pour some chicken broth around chops on roasting tray. Adding liquid to tray will help add moisture to meat. The liquid will evaporate while roasting. 
  • Place chops in oven for 10 minutes or until the internal temperature reaches 150°.
  • Preheat a large wok or sauté pan on medium high heat for 1 minute. Add water to coast the pan and add bell peppers. Toss for 1 minute. After bell peppers have softened slightly, add remaining ingredients and stir. Cook for 3 minutes, stirring. 

    • Totals: 621 calories, 70g protein, 12g carbs, 31g fat

    4 of 6

    Travis Rathbone

    Poblano Pork Stew

    What You’ll Need

    • 3 poblano peppers 
    • 1 red bell pepper
    • 4 tbsp olive oil, plus more for drizzling
    • 1 cup white onion, finely diced
    • 3 cloves garlic, minced
    • 1 1/2 Ib organic, grass-fed pork tenderloin, trimmed into 1-inch cubes
    • 2 tsp smoked paprika
    • 1 tsp lemon pepper
    • 1/2 tsp dried chili flakes
    • 1 tbsp fresh thyme, chopped
    • 1 tbsp fresh marjoram, chopped
    • 4 cups low-sodium chicken broth
    • Salt to taste
    • Pepper to taste

    Directions

    Serves 4

  • Preheat oven to 400°F.
  • Place poblanos and bell pepper on a foiled oven tray and coat them with a drizzle of olive oil. As soon as one side is charred, turn them over. As soon as one side is charred, turn peppers over. When completely charred, place peppers in a bowl and cover with plastic wrap for 20 minutes. THis will steam peppers so skins come right off. Chop peppers. 
  • Gently peel skins with your hands. DO NOT run peppers under the tap to remove skin. This will remove the charred flavor. 
  • Preheat a large sauté pan on medium heat for 1 minute. Add 2 tbsp olive oil and sauté onion, peppers, and garlic for 5-7 minutes, until softened, stirring occasionally. 
  • While vegetables are cooking, place pork in a large bowl and sprinkle with paprika and lemon pepper, coating evenly. 
  • When vegetables begin to soften, add chili flakes and herbs and mix for 1 minute. Remove vegetables to a plate and drizzle 1 tbsp olive oil in that same pan, increasing heat to high. Sear pork in 2 batches for 3-4 minutes, stirring until golden brown on all sides. Once the first batch is browned, remove to the same plate as vegetables, and repeat the process with additional pork, adding anther tbsp of olive oil for each batch. 
  • Return both vegetables and meat to sauté pan. Place everything in an ovenproof casserole dish along with broth. Season with salt and pepper. Cover with foil. 
  • Place in oven for about 1 1/2 hours. Check after 1 hour. When ready, pork will be fork-tender and juicy. 
  • Serve solo or with brown rice or quinoa. 

    • Totals: 498 calories, 56g protein, 11g carbs, 25g fat

     

    5 of 6

    Travis Rathbone

    Grilled Ostrich Steak

    What You’ll Need

    • 1 cup fig balsamic vinegar
    • 3 tbsp olive oil
    • 1 large garlic clove, minced
    • 1 tbsp fresh tarragon, chopped
    • 1/2 tsp salt
    • 1/4 tsp black pepper
    • 2 ostrisch steaks, 8 oz each
    • Cooking spray

    Chef’s Tip: Let steaks rest for 5 minutes once cooked. This lets the moisture redistribute back into the meat and will keep it juicy. 

    Direction

    Serves 2

  • Mix all marinade ingredients in a resealable bag. Add steaks, coating all sides. Refrigerate for at least 1 hour. Marinating for several hours or overnight is preferred as it will yield better flavor. 
  • Remove steaks from the refrigerator 1 hour before cooking; allow to return to room temperature to ensure that meat cooks evenly. 
  • Preheat a grill pan on medium heat for 2 minutes. Spray pan with cooking spray. Sear steaks for 5-6 minutes on each side for medium rare. 
  • Slice; serve with a vegetable or carb. 

    • Totals: 547 calories, 64g protein, 3g carbs, 30g fat

    6 of 6

    Travis Rathbone

    Ostrich Burger with Balsamic Caramelized Onions

    What You’ll Need

    • Burgers
      • 1 small red onion, finely diced
      • 2 cloves garlic, mined
      • 1 Ib ground ostrich
      • 1 tsp ground coriander
      • 1 egg, beaten
      • 1/4 tsp salt
      • 1/4 tsp pepper
      • 1 tbsp olive oil
      • 4 english muffins
    • Balsamic Caramelized Onions
      • 1 large or 2 small red onions, peeled and thinly sliced
      • 2 tbsp olive oil
      • 1 cup balsamic vinegar

    Chef’s Tip: If you’re making the burgers ahead of time and refrigerating, remove them from the fridge 30 minutes before cooking to ensure burgers to cook evenly. 

    Directions

  • Sauté onion on medium heat in pan for 3 minutes; add garlic and cook for another minute until softened. 
  • Add onion and remaining ingredients in a large mixing bowl. With clean hands, mix thoroughly until combined. 
  • Make into four 4-oz burgers or two 8-oz burgers.
  • Season both sides of burgers with salt and pepper, and sear in medium-hot pan for 5-6 minutes on each side to yield medium-rare burgers. 
  • Sauté onions in oil on medium-low heat with the lid on pan for about 10 minutes, stirring occasionally until soft and translucent.
  • Remove lid and add balsamic vinegar. Stir and let reduce until mixture is syruplike, for 10 minutes. Taste and season. Place burgers in English muffins. Add onions to the tops of burgers. 

    • Totals: 341 calories, 32g protein, 6g carbs, 20g fat