|
|
Get
In Shape -
Healthy Dinner Recipes
 What
do we mean by a "healthy" dinner
recipe? This means different
things to different people. If
you are a vegetarian, if you
like seafood, whether you are on
a diet However any healthy
dinner recipe should follow good
basic nutritional guidelines: |
|
1.
Balanced proportions
of carbohydrate,
protein and fat
You need to serve
the correct amount
of each type of
food. One popular
diet – the Zone –
recommends we
consume 40% of
calories from carbs,
30% from protein and
30% from fat.
While we don’t need to follow
this exactly it does serve as an
overall guide. (See our
healthy dinner recipes
below for some practical
examples).
2.
Low in saturated fat
It’s commonly accepted that
saturated fats can be bad for
you, leading to high cholesterol
and heart conditions. Make sure
your dinner recipe is healthy by
limiting the amount of saturated
fats like rich sauces, fatty
meats and cream deserts.
3.
High in Nutrient Value
Heat destroys many of the vitamins and
nutrients in food, so the less
you cook it the healthier it
will be. Salads are great, and
lightly steamed vegetables like
broccoli are very tasty. |
|
Healthy Dinner
Recipes: Portion
Sizes
When
you are looking for
a healthy meal, if
you over-eat you
will end up
counter-acting all
the benefits you got
from the food. North
Americans generally
eat too much, and
this is as much by
habit as anything
else.
Try
cutting back on some
of the serving
quantities. For
example if you take
the standard size 12
oz steak and cut it
in two, this is an
ideal size for the
average person.
Likewise with
potato, try eating
just half of the
(usually big) baking
potato. If you're
still hungry you can
increase the portion
size of things like
green vegetable or
salads.
|
|
 |
 |
 |
 |
Fish
Chicken
Beef
Pork
Vegetarian
|
|
|
|
Chicken Parmesan &
Eggplant Casserole
Makes 2-4 servings
Ingredients:
|
1 tablespoon olive
oil
2 cups chopped onion
3 cups diced
eggplant
2 tomato, chopped
1 1/2 cup low sodium
tomato sauce
|
2 4oz grilled
chicken breasts
5 ounces Low Fat
Parmesan Cheese,
grated
2 tbs. bread crumbs
2 tbs. corn meal |
|
Directions:
Ø
Heat 2
teaspoons of the olive
oil in a large nonstick
skillet and sauté the
onions until the turn
translucent.
Ø
Add the
eggplant and sauté for
10 minutes or until soft
Ø
Add
tomatoes and chicken and
sauté for another 7
minutes.
Ø
Pour the
tomato sauce into a
large casserole dish or
two smaller ones.
Ø
Put the
eggplant mixture on top
of the sauce, sprinkle
with breadcrumbs then
layer with the cheese on
top of the breadcrumbs
and drizzle the
remaining teaspoon of
olive oil on top.
Ø
Bake at
350 degrees for 12-15
minutes, then place
under the broiler for 5
minutes. Remove from the
broiler when the top is
brown and bubbly.
Serve with a fresh
salad or steamed
Broccoli
Makes 4 servings.
Preparation time: 35
minutes
|
|
Grilled Fish Marinated
with Lime & Ginger
Makes 2-4 servings.
Ingredients: |
|
Marinade
Ingredients:
3 Freshly squeezed
limes (1/4 cup
juice)
2 tablespoons olive
oil
1 garlic clove,
finely chopped
1 tablespoon soy
sauce |
1 teaspoon
Dijon-style mustard
1 teaspoon fresh
grated gingerroot
1/4 teaspoon salt
1/4 teaspoon fresh
ground pepper
|
|
Directions:
Preparation:
Ø
In a
small bowl mix
together above
ingredients and set
aside.
Ø Cut
1 lb of
fresh fish
(such as
mahi-mahi)
into 2-4
steaks/filets
Ø Brush
marinade on
the fish
steaks.
Cooking:
Ø
Cook over
hot (400 degrees) coals
for 16 - 18 minutes,
turning over half way
through. A grill
basket works best if you
have one.
Serve with rice and
your favorite
grilled vegetables
ie; corn and sweet
peppers.
|
|
|
More Healthy Dinner
Recipes:
Fish
Chicken
Beef
Pork
Vegetarian
|
|
If you like our
women's
fitness website...
Tell a friend!
We value your privacy -
this email is not retained! |
|
Useful Links
and Products
-----------------------------
Track your fitness progress with a personalized log
book.
www.personallogs.com
-----------------------------
Download your Free copy of our e-book.
More info' on easy ways to lose weight
------------------------------
|
- 
