Well you have come to the right place! Fear no more as I am going to provide you with 5 easy and healthy recipes today. Just to warn you don’t expect any fancy, gourmet, 20+ ingredient crazy recipes here as I am a simple chef who believes that we should all eat to live, not live to eat! Regardless of what you eat for dinner you should all know that carbs at dinner are a NO NO (unless of course you are carb loading for an endurance event the next day) when trying to lose weight. Why? Your body does not have enough time to burn off the carbs you eat at dinner (think potatoes, rice, pasta) before you go to bed so these extra calories will be stored as fat! I have provided you with 5 options that are high in protein and low in carb (vegetables instead). I hope you will try these simple, quick, easy, very healthy and tasty meals…
1. Chicken salad with pomegranate, oranges and walnuts (YUM!)
Serves 4 (perfect for you and another person and for you and leftovers for lunch the next day)
2.5 cups mixed baby greens, baby arugula or spinach
2 cups of cooked skinless/boneless chicken breast
2 oranges peeled and cut into segments
1/2 cup pomegranate seeds (or 1/4 cup dried cranberries if you don’t have any)
1/2 cup chopped walnuts
1 tbsp chopped chives
1/4 cup pomegranate juice (POM juice)
2 tbsp orange juice
2 tbsp olive oil
salt and freshly ground pepper
In a large mixing bowl, combine the baby greens, chicken, oranges, pom seeds, walnuts and chives.
In a small bowl, whisk together the POM juice, orange juice and the olive oil. Season with salt and pepper. Pour the dressing over the salad and toss the salad to combine. (Remember if you want the left overs for lunch the next day do not put dressing on the entire salad. Keep half of it dry and add the rest of the dressing right before you eat it to prevent it from becoming soggy!)
2. Roast pork loin with garlic and rosemary
- 4 large garlic cloves, pressed
- 4 teaspoons chopped fresh rosemary or 2 teaspoons dried
- 1 1/2 teaspoons coarse salt
- 1/2 teaspoon ground black pepper
- 1 2 1/2-pound boneless pork loin roast, well trimmed
- Fresh rosemary sprigs (optional)
Preheat oven to 400°F. Line 13 x 9 x 2-inch roasting pan with foil. Mix first 4 ingredients in bowl. Rub garlic mixture all over pork. Place pork, fat side down, in prepared roasting pan. Roast pork 30 minutes. Turn roast fat side up. Roast until thermometer inserted into center of pork registers 155°F., about 25 minutes longer. Remove from oven; let stand 10 minutes.
Pour any juices from roasting pan into small saucepan; set over low heat to keep warm. Cut pork crosswise into 1/3-inch-thick slices. Arrange pork slices on platter. Pour pan juices over. Garnish with rosemary sprigs, if desired.
To make it a complete meal, add a salad or cooked vegetables of your choice as a side 🙂 You can also use the leftover pork to make a wrap or a salad for lunch the next day! Planned leftovers make the best (and easy) lunch the next day!
3. Beef and sweet potato stir fry
1 cup (250 mL) low-sodium chicken broth
3/4 lb (375 g) lean beef, trimmed of fat and thinly sliced (Tip: Season with a bit of sea salt before cooking)
2 tablespoons (30 mL) rice vinegar
1 yellow pepper, sliced thin(Bonus: Contains more vitamin C than red or green peppers)
1 tablespoon (15 mL) cornstarch
3 cloves garlic, thinly sliced
1/4 cup (50 mL) hoisin sauce (Tip: Contains protein, since it’s made from fermented soybeans)
2 teaspoons (10 mL) canola oil
1 medium onion, thinly sliced
1 large sweet potato, peeled and cubed (Bonus: Loaded with beta carotene)
In a small bowl, blend 2/3 cup (150 mL) of the broth with hoisin sauce and rice vinegar. Heat wok (or deep pan), then add 1 teaspoon (5 mL) oil plus beef. Stir-fry until browned, 1 to 2 minutes. Transfer meat to plate and drain fat from pan. Heat remaining oil, then add onion and garlic and stir-fry for a minute. Add sweet potatoes, pepper and broth mixture. Cover and reduce heat. Simmer until sweet potatoes are tender, 10 minutes. Mix remaining broth with cornstarch; add to pan. Boil for a minute. Return beef to pan; serve over rice, if you must make sure it’s brown or wild, but I usually eat it as is without the rice (no carbs after lunch time!)
4. Green-Tea Poached Salmon and Sauteed Mushrooms
3 green tea bags
4 thin slices fresh ginger
1 tbsp (15 mL) black peppercorns
2 wild salmon fillets (about 750 g total)
1 tbsp (15 mL) olive oil
4 cups (about 250 g) mushrooms, sliced
1/4 cup (60 mL) dry red wine
Salt and pepper to taste
2 tsp (10 mL) green onion
In a large saucepan, bring 6 cups (1.5 L) of water to a boil. Place green tea bags, ginger slices and peppercorns in pan, turn off heat and let steep for 10 minutes. With a slotted spoon, remove tea bags, ginger and peppercorns from tea broth. Place salmon in tea broth and bring to a slow simmer. Cook for eight minutes, or until salmon is opaque and flaky. (Maintain only a very mild simmer during poaching.) Meanwhile, heat 1 tbsp of olive oil in a skillet over medium heat; add sliced mushrooms and sauté for five minutes, stirring regularly. Stir in red wine and cook for another five minutes or until most of the wine has evaporated. Season with salt and pepper if desired. Divide salmon among four serving plates and top with sautéed mushrooms. Garnish with green onion. Serves 4.
Also sautee some asparagus or any other vegetable as a side or you can always add this salmon filet to a salad. Don’t forget your veggies!!
Last but not least, try having breakfast (an omelette) for dinner!
5. Chicken breast and egg white omelette
2 chicken breasts
2 cups 500ml egg whites
1/4 cup chopped onion
1/4 cup of salsa
1/4 cup of chopped mushroom
Dash of Mrs. Dash seasoning (or seasoning of your choice)
A slice of fat free cheese (optional)
Pre heat pan to medium heat. Spray with Pam. Chop left over pre cooked chicken breasts and add to pan. Add veggies to pan. Add liquid egg whites. Stir mixture in the pan. Add Mrs Dash seasoning blend or any other spice you wish. Cover and leave until the egg whites start to cook. Add fat free cheese slices on top of the omelette and a bit of salsa if you wish. Cover again and let it cook for a minute. Then serve and enjoy. Serves 3-4.
All of these meals are low carb and high protein for those of you trying to lose inches, lose weight or maintain your shape. Feel free to share your simple, tasty and healthy dinner ideas!