Low Fat Dinner Ideas
A healthy meal should include a lot of vegetables, fibrous foods, and fruits. Many people think that low fat dishes would taste very bland. But, now there are various ways to prepare mouth-watering dishes which are healthy. While cooking, ingredients containing fat should either be added in less quantities or it should be substituted with something healthier. Instead of oil, low-fat sour cream can be used for cooking. It can also be substituted with jam or fruit for marinating chicken or fish. One should also avoid fried food stuffs and prefer food prepared by boiling, baking, or steaming. Butter can be replaced by omega-3, low fat margarine or spices.
Low-Fat Spicy Chicken
Basil leaves, 12 ounces
Chicken breasts, 4 ounces (boneless, skinless)
Onions, 2 (medium-sized)
Garlic, 2 cloves
Green or red chilies, 2
Soy sauce, 2 tablespoons
Brown sugar, 3 teaspoons
Olive oil, 2 teaspoons
Ginger, 2 teaspoons
Cut the chicken breasts and onions into ¼ inch thick slices.
Peel the ginger and cut them into small pieces, and chop the green or red chilies into long and thin slices.
Take a bowl and mix brown sugar and soy sauce. Add the chicken slices to it and let it marinate for 5-7 minutes.
Heat the oil in a non stick frying pan and when it turns hot, put in the marinated chicken.
Cook for 4-5 minutes in low heat (stir frequently) and when the chicken turns slightly brown, take it out and keep it aside.
In the same pan, fry onions in the remaining marinade for 3-4 minutes, and add garlic, ginger, and chilies.
Stir for a minute and put the cooked chicken into it.
Cover the pan and let it cook well. Top it with basil leaves and basil sprigs.
Low fat Rice-Kidney Bean Dish
Kidney beans, 400 grams
Uncooked rice, 200 grams
Tomato puree, 4 tablespoons
Green pepper, 1
Onion, 1 (large)
Olive oil, 1 tablespoon
Garlic, 2 cloves
Green or red chilies, 1-2
Cumin powder, 1 teaspoon
salt- as per taste
Wash the kidney beans, and drain the liquid in a container and keep it aside.
Chop onion, garlic, pepper, and chilies into small pieces. In a large cooking pan, heat olive oil and add these ingredients into it.
Put in cumin powder and salt, and fry for 2 minutes.
Pour in the tomato puree and cook for 2-3 minutes on low heat.
Add rice and beans into it and mix all the ingredients.
Add the liquid of the kidney beans, along with water, as required for the rice to cook fully.
Cover the sauce pan and let it cook for 50-55 minutes on low heat.
Before taking it from the heat, check whether all the water is drained. Transfer it into a bowl and serve hot.
Controlling the intake of fat is necessary, because foods that are high in fats can lead to ailments of the heart and arteries. Dishes made of low fat, is a method of maintaining a healthy body and mind.