Dinner helps to reduce weight and maintain slim forms. But only if there is a slight load on the digestive process. Before going to bed, you can consume a limited set of low-calorie foods that are beneficial to the body. A proper dinner will save you from feeling hungry in the evenings and even allow you to part with extra pounds. Healthy and fast food recipes.
What can you eat for dinner with proper nutrition:
Nutritional value
A healthy evening menu should include easily digestible low-calorie dishes with sufficient amounts of fats, proteins and carbohydrates in an acceptable ratio.
The criterion for choosing products is naturalness and ease for the process of digesting food.
We also need to monitor the effect of what we eat on the body. After all, many foods excite the nervous system and cause difficulty sleeping. Therefore, the menu for a proper dinner should include dishes that make it easier to fall asleep.
Serving size
How much food to put on a plate, determine by the palm of your hand. A portion of the protein product should fit freely in it. It is the same for vegetables. That is, you need to eat two handfuls of food at one meal. The human stomach has the same volume. It is not worth stretching and loading it, but it is also quite harmful to keep it empty.
Meal time
Of course, there are different situations, but the optimal dinner should not be later than 19.00 hours. It also depends on when you fall asleep.
The time interval between dinner and bedtime should be at least a couple of hours. This is important because in the evening the digestive process is not so active and, accordingly, the metabolism decreases. What you eat in the evening will not have time to digest physically. This threatens flatulence and weight gain.
#1. Vegetable salad with shrimp and quinoa. Healthy and fast food recipes.
One of the options for a delicious light dinner!
Ingredients for 2 servings:
shrimps peeled 10.58oz
garlic 1 clove
thyme fresh 2 sprigs
quinoa 3.53oz
cucumbers fresh 1 pc.
cherry tomatoes 6 pcs.
avocado ½ pcs.
For dressing:
olive oil 1 tablespoon
soy sauce 2 teaspoons
honey 1 teaspoon
lemon juice 2 teaspoons
rice vinegar 1 teaspoon
Instruction:
Cooking time is 20 minutes
Fry the shrimps in olive oil with garlic and thyme. Rinse the quinoa and boil it. Rinse and dry the greens and vegetables. Put the greens, chopped vegetables, quinoa and shrimp on a plate. Mix the ingredients for the sauce and season the salad. Enjoy your meal!
#2. Frittata with shrimp and cheese. Healthy and fast food recipes.
Frittata is cooked in a special pan with two handles, but you can also use a regular one with a removable handle so that the omelet can be conveniently baked in the oven. You will get a very tasty, delicate and beautiful omelet. You can serve it as a light dinner.
Ingredients for 3 servings:
shrimp (large) 7.0oz
Zucchini 3.53oz
leek 1 piece
garlic 3 cloves
egg 5 pcs.
milk 2 tablespoons
Parmesan cheese 3.53oz
olive oil 2 tablespoons
basil 3 sprigs
ground black pepper to taste
salt to taste
Instruction:
Cooking time is 20 minutes
Turn on the oven to heat up to 356F degrees. Frozen shrimp must be removed from the freezer in advance and left for 20 minutes. It is not necessary to wash and wet them – this will complicate the cleaning process. Remove the shrimp’s head, tail, shell and dorsal intestine.
If necessary, quickly rinse the already peeled shrimp in very cold water. Pour a small amount of olive oil or vegetable oil into the pan. Fry the leeks and garlic for 2-3 minutes over medium heat. The onion should become soft, but not darken. Add the zucchini and cook for another 4 minutes without a lid, stirring occasionally. If the zucchini has released the juice, drain it. Add the peeled shrimp, stir, and immediately turn off the heat.
To prepare the filling: break 5 eggs into a cup, pour in the milk and stir with a whisk. Grate the cheese on a fine grater. Separate the basil leaves from the stems, rinse and finely chop. Add chopped herbs, cheese, salt and pepper to the eggs. Beat with a whisk until smooth.
Add the vegetables and shrimp to the filling and stir. Prepare the form. Cut off a sheet of parchment paper, moisten with cold water and squeeze well. Place in a mold and adjust so that the paper is pressed tightly against the bottom and sides of the pan. Pour out the egg mixture.
Bake the frittata in the middle of the preheated oven for about 15 minutes. Signs of the readiness of the frittata will be a “gripped” surface and immobility when shaking the mold. You should not cook the omelet for a long time, otherwise it may turn out less juicy. It is better to serve frittata hot, but it is no less delicious when cold! Enjoy your meal!
#3. Pumpkin tart with pine nuts. Healthy and fast food recipes.
On an autumn evening, he is better at home, with a cup of hot tea and delicious pastries. We have already taken care of the recipe for delicious pastries to prepare a delicious open pie with pumpkin and pine nuts. The harmonious combination of a sandy base and pumpkin filling, flavored with honey and nuts, will appeal even to those who do not really accept pumpkin. Have a nice tea party!
Ingredients for 1 serving:
for the test wheat flour 8.82oz
butter 5.29oz
egg yolk 2 pcs.
powdered sugar 1 tablespoon
water 1 tablespoon
for the filling:
pumpkin 17.64oz
pine nuts 2 tablespoons
cream 35% 1 cup
honey 3 tablespoons
egg 2 pcs.
corn starch 1 tablespoon
ground nutmeg 1/8 teaspoon
Instruction:
Cooking time is 20 minutes
Turn on the oven to preheat to 356F degrees. Peel the pumpkin (the recipe indicates the weight of the pulp, without peel). Cut the flesh into cubes, put it in a baking dish and sprinkle with a small amount of olive oil. Bake for 20-30 minutes. While the pumpkin is baking, prepare the dough: cut the cold butter into cubes and add to the flour. Grind the mixture into crumbs using a kitchen processor or between your palms.
Add powdered sugar and yolks, knead a homogeneous plastic dough (if it crumbles, add 2 tablespoons of cold water and knead again).
Assemble the dough into a ball, flatten it a little so that it is easier to roll it out when cooled. Wrap in plastic wrap and put in the refrigerator for 20-30 minutes.
While the dough is cooling, remove the pumpkin from the oven so that it cools down. It is not necessary to cook the pumpkin until it is very soft – the specified time is enough. Roll out the cooled dough into a thin layer between two sheets of parchment paper or food film. The size of the formation should be equal to the size of your shape (bottom and sides).
Grease the baking dish with a very thin layer of butter. Remove the top layer of paper from the dough, carefully remove the bottom parchment that fits snugly to the bottom and sides of the mold. With a sharp knife, cut off the excess dough, forming smooth sides. Bake in the preheated oven for 10 minutes. The dough should lighten, but not begin to blush. Remove and leave to cool.
To prepare the filling: put the baked pumpkin in a large bowl, add the pine nuts and puree with an immersion blender until smooth. Add eggs, liquid honey, stir the filling with a whisk, without beating. Add cream, ground nutmeg and starch. Stir with a whisk until smooth. Pour the filling into the base so that the filling is just below the top edge of the dough. It is most convenient to pour with a ladle. Bake the pumpkin tart for about 30 minutes. The filling should grip and remain motionless if the tart is moved a little. It’s not worth baking for a long time. Cool the finished tart directly in the mold, then take it out and put it in the refrigerator for 1 hour. Enjoy your meal!
Cooking the right dinner. Healthy and fast food recipes.
In addition to choosing and correctly combining products, you need to pay attention to the ways of cooking. If you want to cook a proper dinner, then all the products should be baked, boiled (including steamed), stewed, and grilled.
Do not use large amounts of oil when cooking. This increases the calorie content of dishes, as fats are absorbed into the product, and dangerous carcinogens and other harmful substances appear from frying. Fruits and vegetables are useful to eat raw, they contain a lot of vitamins, minerals and fiber, so necessary for the human body.
Balance fats, proteins and carbohydrates
But the main attention should be paid to the protein-carbohydrate-fat combination of products. The balance of a proper dinner is as follows:
Proteins – 20-25%.
Fats – 15-25%.
Carbohydrates – 45-55%.
Fats should be unsaturated. They contain avocados, sunflower seeds, nuts and vegetable oils (sesame, olive, grape seed, etc.).
