Comfort food and high-protein food overlap more than people think, since pot roast, roast chicken, chili and meatloaf are all built around a big portion of meat. I grouped these by how they cook, from slow braises to 30 minute stovetop dinners and sandwiches. The braises take 3 hours or more. Start those early.
| Group | Dishes |
|---|---|
| Slow cooked and braised | Beef Bourguignon, Pot Roast, Slow Cooker Pork Roast with Gravy, Texas Chili, Red Beans and Rice, Braised Short Ribs |
| Baked in a casserole dish | Shepherd’s Pie, Chicken Pot Pie, Enchilada Casserole, Cheeseburger Casserole, Taco Casserole, Stuffed Peppers |
| Roasted in the oven | Classic Meatloaf, Roast Chicken, Lemon Herb Chicken, Herb Crusted Pork Tenderloin, Baby Back Ribs, Baked Potato Bar |
| From the stovetop | Chicken Noodle Soup, Chopped Steak with a Fried Egg, Sloppy Joes, Chicken and Dumplings |
| Sandwiches and soup | Tomato Soup and Grilled Cheese, Tuna Melt, BBQ Chicken Sandwiches, Patty Melt, Meatball Subs |
Slow cooked and braised
Beef Bourguignon
Chuck roast braises in red wine with bacon, mushrooms and pearl onions until it falls apart. It takes about 3 hours in a 325°F oven. I serve it over egg noodles so the beef stays the focus. Like most stews it improves overnight, and FoodSafety.gov puts meat stews at 3 to 4 days in the fridge or 2 to 3 months frozen.
Pot Roast
A chuck roast seared hard, then braised with carrots, potatoes, onion and beef broth. The low, slow heat turns a tough cut tender. Plan on about 3 hours in the oven or 8 hours on low in a slow cooker. I shred the leftovers for high-protein sandwiches the next day.
Slow Cooker Pork Roast with Gravy
Pork shoulder cooks low in the slow cooker with garlic, onion and broth, then the juices become gravy. This is one of my cheapest ways to feed a table with a lot of protein. Thicken the cooking liquid with a cornstarch slurry on the stove. Serve it with mashed potatoes and green beans.
Texas Chili
Texas chili skips the beans and goes all in on chunks of beef chuck and dried chiles. Brown the beef in batches for the deepest flavor. It simmers for about 3 hours on the stove or 8 on low in a slow cooker. I keep the toppings to cheddar and diced onion so the beef stands out.
Red Beans and Rice
Red kidney beans simmer with andouille sausage, the trinity of onion, celery and bell pepper, and Cajun spices. Mash some of the beans against the pot so the sauce turns creamy. Serve it over white rice. I like this one because the beans and sausage together give it plenty of protein.
Braised Short Ribs
Bone-in short ribs sear, then braise in red wine and stock until the meat pulls from the bone. Cook them a day ahead and chill them so you can lift off the fat. Reheat them gently in the sauce. Mashed potatoes or polenta catch the juices. I make these when I want the richest plate in this group.
Baked in a casserole dish
Shepherd’s Pie
Ground lamb or beef cooks with carrots, peas and gravy under a layer of mashed potatoes. Rough up the potato top with a fork so it browns in the oven. Bake it at 400°F for about 25 minutes. I use lean ground beef to keep it lighter without losing flavor.
Chicken Pot Pie
Chicken, carrots, celery and peas in a creamy sauce bake under a pie crust or puff pastry. Rotisserie chicken is my shortcut, and it cuts the work in half. Cut a few vents in the crust so steam escapes. Let it rest 10 minutes before serving so the filling thickens.
Enchilada Casserole
Corn tortillas layer with shredded chicken, beans, enchilada sauce and cheese like a lasagna. I like it because it skips the rolling. Bake it at 375°F until it bubbles. Top it with avocado, cilantro and lime.
Cheeseburger Casserole
Ground beef, pasta and cheddar bake together with the flavors of a cheeseburger, pickles included. It holds up well for leftovers. I use 93% lean beef to keep the fat down. Shredded lettuce and tomato go on top after baking.
Taco Casserole
Seasoned ground beef, beans, salsa and cheese layer over crushed tortilla chips. It bakes in about 20 minutes. Top each serving with lettuce, tomato and sour cream like a taco. Ground turkey is my swap for beef here.
Stuffed Peppers
Bell peppers are filled with ground beef, rice, tomato and cheese, then baked until tender. Par-cook the peppers in the microwave for 3 minutes so they soften evenly. I count 1 pepper as a full serving. Swap the rice for cauliflower rice for a lower-carb version.
Roasted in the oven
Classic Meatloaf
Ground beef mixed with breadcrumbs, egg, onion and a ketchup glaze on top. Shape it freeform on a sheet pan so the sides brown. It is done at 160°F in the center. I save slices for sandwiches the next day.
Roast Chicken
A whole chicken roasted at 425°F with butter, garlic and lemon is about as classic as dinner gets. I dry the skin well before it goes in for a crisp finish. It takes about 1 hour and 15 minutes for a 4 pound bird. Let it rest 15 minutes before carving.
Lemon Herb Chicken
Chicken breasts or thighs marinate in lemon, garlic and herbs, then roast on a sheet pan. I pick thighs when I want it juicier and breasts when I want leaner protein. Roast them at 425°F for about 25 minutes. Add potatoes to the same pan to make it a full meal.
Herb Crusted Pork Tenderloin
Pork tenderloin is my go-to lean cut, and it roasts in about 20 minutes. Sear it first, then finish it in a 425°F oven. Pull it at the FSIS safe minimum of 145°F and let it rest at least 3 minutes. Slice it into medallions and spoon the pan juices over.
Baby Back Ribs
Ribs bake low at 275°F wrapped in foil for about 2.5 hours, then get brushed with barbecue sauce and broiled. I use the oven in place of a smoker, minus the wood. Peel the membrane off the back before seasoning. Serve them with beans and cornbread.
Baked Potato Bar
Russet potatoes bake at 425°F for about 1 hour, then everyone builds their own. Set out chili, shredded chicken, cheese, broccoli, sour cream and green onions. I set out Greek yogurt in place of sour cream for protein. Rub the skins with oil and salt for a crisp outside.
From the stovetop
Chicken Noodle Soup
Chicken thighs simmer with carrots, celery and onion, then get shredded back into the broth with egg noodles. Cook the noodles separately if you plan on leftovers so they do not swell. Fresh dill and lemon at the end brighten it. I make it with thighs because it is one of the cheapest high-protein soups there is.
Chopped Steak with a Fried Egg
Seasoned ground beef patties sear in a skillet and get smothered in onion gravy. I put a fried egg on top for more protein and a rich yolk. Serve it over rice or mashed potatoes. It is on the table in about 25 minutes.
Sloppy Joes
Ground beef simmers in a tangy tomato sauce with onion, green pepper and a little brown sugar. Spoon it onto toasted buns. I often use ground turkey to trim the fat. Leftover filling freezes well.
Chicken and Dumplings
Chicken stew with soft drop dumplings steamed right on top. The dumplings take about 15 minutes with the lid on. Do not lift the lid while they cook or they turn dense. Shredded rotisserie chicken is how I speed it up.
Sandwiches and soup
Tomato Soup and Grilled Cheese
Canned whole tomatoes, garlic and a splash of cream blend into a smooth soup in 30 minutes. Grilled cheese on sourdough is the classic dipper. I add sliced turkey or ham to the sandwich for protein. Cut the sandwich into strips for dipping.
Tuna Melt
Tuna salad, sharp cheddar and tomato get griddled between slices of rye until the cheese melts. I mix the tuna with Greek yogurt and a little mayo for more protein. Press the sandwich gently in the pan so it crisps. A bowl of soup on the side makes it dinner.
BBQ Chicken Sandwiches
Chicken breasts simmer in barbecue sauce until they shred with a fork. Pile the chicken onto buns and top it with coleslaw. The slow cooker does this in 4 hours on low. I use chicken breast to keep it lean.
Patty Melt
A beef patty with Swiss cheese and caramelized onions on griddled rye bread. Caramelize the onions low for about 25 minutes while you prep the rest. I smash the patties thin so they cook fast. Serve them with pickles and fries.
Meatball Subs
Baked meatballs simmer in marinara, then go into toasted rolls under melted provolone. Make the meatballs ahead and freeze them. My mix is half beef and half turkey for a leaner sub. Broil the sandwiches for 2 minutes to melt the cheese.
