Before going to bed, the body must be pleased with delicious, healthy, but not too heavy food. Today we propose to discuss recipes for a light dinner. 5 recipes for delicious diet meals.
Of all vegetable products, legumes contain the maximum amount of protein and can be an equivalent substitute for meat.
Soy ranks first among all legumes in terms of protein content. Next come red beans, yellow and green lentils, and peas. In addition, legumes contain complex carbohydrates, which are slowly digested and leave you feeling full for a long time.
Do not forget that legumes are considered a heavy food, so it is advisable to combine their dishes with vegetables and fresh herbs and not include them in late dinners. For good digestion, beans and chickpeas should be boiled for at least 1.5 hours.
Legumes can be used to prepare second courses, make appetizers, salads, cutlets and cook soups.
(1) – “diet, these healthier alternatives are higher in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts and lower in animal-based foods, particularly fatty and processed meats.”
A delicious and healthy dinner, what to eat? 5 recipes for delicious diet meals.
The ease of digestion and digestibility of food eaten in the evening depends on the correct selection of foods.
The list of healthy foods suitable for an evening meal includes:
White meat. To replenish your reserves of protein, vitamins B, A, PP, and create a feeling of pleasant satiety and relaxation, you will need only 5.29 oz of low-calorie turkey or chicken breast per serving. The choline and amino acid tryptophan contained in white meat have a positive effect on the nervous system and set it up for a sound sleep.
Sea fish. A worthy alternative to poultry meat. It is a unique source of trace elements, iodine, bromine, polyunsaturated fatty acids, vitamins B1, B2, B6 and B12. Soaking fish pieces in milk or cold water acidified with lemon juice speeds up cooking time and improves the taste of prepared dishes.
Squid. You can cook an easy and most healthy dinner of boiled or stewed squid, rich in protein and iodine, in just 10 minutes. With a minimum of time spent, the maximum benefit for the thyroid gland and the entire body as a whole.
Fermented milk products. Cottage cheese. Yoghurts, 5% cottage cheese and sour cream, cheesecakes and casseroles are dishes that are suitable for adults and children. They can be varied with pieces of bananas, dried fruits, and steamed raisins. Sourdough dairy products are high in protein and calcium, and are quickly digested.
Green vegetables. Low calorie content, excellent taste of freshness, and the presence of healthy vegetable fiber are the best characteristics of asparagus, spinach, basil, sprouts of sprouted wheat, oats, and barley. Greens, which help to rejuvenate the body and increase skin elasticity, are an indispensable component of the healthiest dinner with proper nutrition.
Seeds and pumpkin seeds. It is a living nutritious food. Seeds can be sprinkled on salads, added to cottage cheese and meat dishes. One teaspoon per serving is enough. For example, Chia seeds contain 3 times more iron than spinach, 6 times more vitamin C than oranges, and 15 times more magnesium than broccoli.
Apples. A universal product of youth. It is recommended for people of different ages. It has a beneficial effect on the cardiovascular system, actively removes toxins. For better digestibility, apples are baked for dinner.
Lentil. The perfect choice for vegetarians. It contains both proteins and carbohydrates. It cooks for 15 minutes.
Giving up an evening meal in the hope of losing extra pounds most often causes the opposite effect. In order for a quick healthy dinner to help your weight loss dream come true, its menu may be limited
salads of green vegetables and root vegetables, such as beets, celery, carrots;
a small piece of fish with a vegetable side dish;
a large grapefruit;
a couple of ripe bananas;
a glass of homemade yogurt with fruit.
Rules of eating and food combinations with proper nutrition:
Fresh fruits and vegetables should make up more than 50% of the daily diet.;
you need to remember the main rule of satiation (the feeling of hunger disappears 10-15 minutes after eating);
take into account the rule of one type of food (one type of fat, protein or starch is allowed at one meal);
it is worth eliminating refined foods and fast food from the diet.;
it is necessary to observe the diet (the intervals between meals should be from 1 to 4 hours).
#1. Fish baked with olives and capers. 5 recipes for delicious diet meals.
White sea fish will open well here. Spinach or arugula will perfectly complement the treat. To dress the greens, you can use the sauce left over after baking.
Ingredients for 4 servings:
fillet of white fish 4 pcs.
lemons ¼ pcs.
refined olive oil 5 tablespoons
olives 12 pcs.
capers 3 tablespoons
garlic 3 cloves
coarse sea salt to taste
pepper mixture to taste
Instruction:
Cooking time is 40 minutes
Cut the olives into small circles and mix with the capers. Crush the garlic with the wide part of the knife blade. Pat the fillets with a paper towel.
Place two pieces of fish on the bottom of a heat-resistant pan, add the filling of olives and capers, then crushed garlic, salt and cover with the remaining fillets.
Sprinkle the fish stock with a mixture of peppers, drizzle with olive oil.
Cover the mold with foil and leave for 10 minutes. During this time, the fillet will absorb all the flavors. Bake at 356 F for 20 minutes. Pour lemon juice over the finished dish, garnish with herbs and serve.
#2. Stuffed peppers. 5 recipes for delicious diet meals.
Cereals and beans will also perfectly complement vegetables for dinner. Do not look for a substitute for brown rice. This product is quite rich in composition. It contains B vitamins, potassium, phosphorus, magnesium, selenium and zinc.
Ingredients per 1 serving:
Bulgarian pepper 2 pcs.
tomatoes 1 pc.
carrot 1 pc.
brown rice 1.76oz
olives 7 pcs.
salt to taste
greens to taste
Instruction:
Cooking time is 50 minutes
Boil the rice until cooked according to the instructions on the package. Mix the grits with finely chopped tomatoes, grated carrots and olives. Add salt and herbs. Divide the bell peppers into halves and fill each with minced vegetables. Put the billet in a heat-resistant mold, pour water on the bottom so that the liquid covers the peppers by 1.5 cm, but does not reach the sides of the vegetables. Bake the stuffed peppers for 45 minutes at 200°C, covered with foil.
#3.Zucchini pasta with shrimp. 5 recipes for delicious diet meals.
If you still want to roast, it’s better to choose a treat with a short heat treatment. This pasta is just such a dish. Shrimp can be replaced with chicken. We recommend boiling the bird in advance, and then lightly browning it in a dry frying pan. The resulting broth is also useful for making pasta.
Ingredients for 5 servings:
zucchini 2 pcs.
shrimp 14.2oz
broth 3 tablespoons
vegetable oil 2 tablespoons
garlic 2 cloves
salt to taste
pepper to taste
Instruction:
Cooking time is 20 minutes
Chop the clean zucchini into thin strips, similar to pasta, using a vegetable peeler.
Defrost the shrimps, peel off the shells and blot with a paper napkin.
Heat the vegetable oil in a frying pan. Add the crushed garlic and keep on medium heat for 2-3 minutes.
Remove the browned cloves and fry the shrimp in the flavored oil.
Remove the seafood and add the zucchini paste in the same pan. This will take 3 minutes.
Return the shrimps, season with salt and pepper, and pour in the broth. Simmer until the liquid has evaporated. Arrange the pasta on plates.
#4. Lentil patties. 5 recipes for delicious diet meals.
Bean patties will perfectly fit into a healthy menu. As a side dish, you can serve spaghetti in tomato sauce, potatoes with vegetable oil or any vegetable puree.
Ingredients for 4 servings:
red lentils 8.82oz
water 3 cups
onion 1 pc.
carrot 1 pc.
olive oil 2 tablespoons
semolina 3 tablespoons
curry 1 teaspoon
salt to taste
pepper to taste
Instruction:
Cooking time is 30 minutes
Soak the lentils in water overnight. Before cooking the cutlets, drain the water and pour in a new one, put it on the stove and cook until softened.
Chop the vegetables and fry in oil over low heat and let cool slightly.
Add the cooled lentils, semolina, salt, pepper, and curry. Grind with an immersion blender or using a kitchen processor until mashed. Form cutlets from the minced meat and fry them in vegetable oil until crisp.
#5. Carrot cake. 5 recipes for delicious diet meals.
You can cut the finished pie into several cakes and soak them with syrup or jam, you will get a small improvised cake for dinner.
Ingredients:
large carrots, 1 pc.
vegetable oil 6 tablespoons
sugar 3.53oz
salt to taste
wheat flour 5.29oz
baking powder 1 teaspoon
cinnamon 1 teaspoon
orange juice 1 cup
walnuts 3 tablespoons
Instruction:
Cooking time is 50 minutes
Mix sugar with vegetable oil. Add salt. Pour in the juice and stir.
Grate the raw carrots on a fine grater and add to the previously prepared mixture.
Sift the flour and baking powder into the mixture. It is better to do this in several stages.
Add the chopped nuts to the resulting dough. Transfer to a non-stick baking dish.
Bake for 40 minutes at 356F. A delicious and fragrant pie is ready!
Get inspired, fantasize, cook with us!
(1) – US Medical Library; Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease; Hellas Cena, Philip C Calder; 2020 Jan 27.
