Carnivores, listen up. Eating meat in moderation is totally OK — as long as you choose healthier types that are low in saturated fat. The problem? Lots of people don't.
In fact, a study examined the diets of nearly 44,000 adults and found that Americans get most of their protein from red and processed meats, which tend to be high in unhealthy saturated fats, according to September 2019 research published in the Journal of the American Medical Association (JAMA). ICYMI, eating too much saturated fat is linked to elevated blood cholesterol levels and heart disease risk.
But it gets worse. The same study found that saturated fats represented 12 percent of the participants' daily calories, which is above the recommended daily amount of 10 percent.
So, what's a meat lover to do? If you don't want to give up your animal protein, just try eating more poultry to keep your saturated fat intake in check. These six tasty chicken and turkey recipes have a whole lot of flavor and only 1 gram or less of saturated fat per serving.
1. Turkey, Poblano and Couscous Soup
You get triple the heat in this spicy turkey soup, which combines three types of peppers — poblano, red bell peppers and serrano — for a burst of color and flavor. And thanks to lean ground turkey and fat-free milk, you get way less saturated fat: A two-cup serving will only cost you 1 gram.
2. Organic Chicken Breakfast Patties
Ground chicken breast replaces sausage in these homemade breakfast patties. And get this: Three links of your typical beef sausage contain six times the amount of saturated fat than this healthier option. Plus, the assortment of spices like clove and sage combined with the sweetness of apple butter add so much flavor that you won't even miss the fat.
3. Turkey Tacos
Taco Tuesdays were made for turkey! Swapping beef for turkey and sour cream for high-protein Greek yogurt keeps the saturated fat low while flavorful cumin and salsa bring the spice to these tasty tacos. Top them off with some crunchy shredded cabbage and creamy avocado slices for a satisfying mix of textures.
4. Feel Better Chicken Soup
When you're under the weather, there's nothing better than a warm bowl of chicken soup. Brimming with veggies, this simple yet satisfying recipe will be your go-to remedy on a cold winter's day. And since it nixes the noodles, this high-protein dish is also great for people watching their carbs.
5. Healthy Pulled Barbecue Chicken
If you're a pulled pork fan, you'll love this healthier barbecue chicken version. The secret to the recipe is the slow cooker. After six hours of stewing in its own juices, the chicken breast is so tender and moist, it practically falls apart. Want to keep it low-carb? Use a lettuce leaf instead of bread for your sandwich.
6. Turkey Pumpkin Soup
This hearty turkey squash soup is perfect for fall. Sweet pumpkin combines with spicy ginger, earthy nutmeg and fragrant coriander for a complex layering of flavors. Bonus: You'll get 4 grams of fiber and 15 grams of protein per bowl.