When we aim to lose weight, all our main meals must be healthy, including dinner. Also, dinner is usually prepared at home, at the moment, using the food that we have in the fridge or the pantry, and therefore it is easier for us to control its nutritional quality and caloric intake. On the other hand, it is undeniable that it is the time of day when we are most tired, so the most advisable thing is to have healthy but easy to prepare dinner recipes. In this article we present 7 low-calorie dinners :
1- MONDAY DINNER
Hake in vegetable sauce, rice, and baked vegetables
Clean and cut an onion, some carrots, and green pepper. Sauté some garlic cloves with olive oil until golden brown. Add the vegetables, sauté them a little and cover them with water so that they are done.
Add sweet paprika. When they are done, crush until there is a homogeneous sauce.
On the other hand, cut and chop the onion into small pieces and leave it to cook in water over high heat. When it is done, add the oil, fresh parsley, and diced hake to brown it on the outside.
Once the golden hake is in, add the sauce, stir, lower the heat, and let it cook over medium heat for 25-30 minutes.
Finally, add a handful of brown rice and vegetables like pumpkin and baked Brussels sprouts with Provencal herbs.
2. LOW-CALORIE DINNER ON TUESDAY
Pumpkin puree with chickpeas and egg.
Pumpkin puree with boiled chickpea toppings roasted in the oven or sautéed with garlic and parsley and boiled egg.
3. LOW-CALORIE DINNER ON WEDNESDAY
Spinach leaves, chicory, sliced tomato, boiled lentils, fresh cheese, grilled turkey with garlic and parsley, seasoned with olive oil, apple cider vinegar, organ, and salt. It is a very simple low-calorie recipe and it will be very satisfying.
4. THURSDAY DINNER
Vegetable wok with chicken accompanied by whole-wheat toast with cheese and avocado.
Wok with mushrooms, onions, broccoli, and carrots sauteed with chicken marinated in soy sauce, natural tomato, curry, garlic powder, and turmeric. All this accompanied with a toast of wholemeal bread with cheese spread and avocado.
5. FRIDAY DINNER
Homemade Pita Bread Pizza with Salad
Lettuce, tomato, red onion, and smoked salmon salad with a pizza with a base of natural tomato, zucchini, chicken, smoked salmon, yellow pepper, avocado, Parmesan cheese flavored with oregano.
To prepare the pita bread: 80g of wholemeal flour, 4 tablespoons of plain yogurt, 1 tablespoon of olive oil, salt, and oregano.
Mix all the ingredients until there is a homogeneous mass. You can help yourself with more flour to shape it until it doesn’t stick to you. Put on a baking paper. Bake at 170 ° 10 on one side. Turn it over, add the ingredients, and bake for another 10-12 minutes.
It is a concept of “pizza dinner” with a much lower caloric intake than usual: in addition to accompanying our pizza with a salad, the ingredients are healthier and less caloric than those of the usual pizzas that are prepared with a lot of cheese and sausages.
6. LOW-CALORIE DINNER ON SATURDAY
Chickpea and pumpkin burgers
Ingredients: chickpeas (150 g cooked), 1/4 red onion, 40 g raw quinoa or 90g boiled, 60g roasted pumpkin, salt to taste, 1 tablespoon curry dessert, 1 tablespoon cumin dessert, fresh parsley, 1 clove of garlic, 1 tablespoon of hot paprika and olive oil
First, to make the chickpeas, you have to soak them the night before so that the next day it is faster and easier to cook them. The next day changes the water, add new, season with salt and bring to a boil. Another option may be to use canned chickpeas. In this case, I advise you to clean them well with water, let them drain and dry well so that they lose all the water.
On the other hand, bring the quinoa ration to a boil in water or vegetable broth. In 10-15 minutes it will be ready. Roast the diced squash for at least 30 minutes at 180º. One way to make it faster would be to microwave it with like or boil it. Then let it cool down to room temperature. Drain and dry the chickpeas and quinoa once done.
Add the quinoa and chickpeas to the glass of the mincer to crush them until there is an appearance of puree. If you have trouble grinding them, you can add a little water. Try not to overdo it with the water because you will run the risk of being too liquid. Clean the onion and the garlic clove to incorporate them with the previous mixture, along with the pumpkin.
It is time to add spices to taste. I have freely added; salt, parsley, cumin, curry, and hot paprika. I advise you to try the mixture to season it to your liking. Crush all the ingredients together until there is a homogeneous mass.
Transfer the mixture to a plate and cover it with a plastic wrap to let it rest in the fridge for at least 30 minutes.
Put the olive oil on the pan so that it is heated over medium heat. Shape the hamburgers with your own hands and place them in the pan so that they are made on both sides. They can also be baked.
7. LOW-CALORIE DINNER ON SUNDAY
Salad with a base of various sprouts, brown rice, smoked salmon, cherry tomatoes, red onion, mango, and avocado flavored with fresh coriander and seasoned with oregano, squeezed lime, apple cider vinegar, olive oil, and salt.