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Lose Weight Naturally with 10 nourishing main dishes

by eatwoo.com 28 August 2019, 04:47 1.3k Views

Lose Weight Naturally with 10 nourishing main dishes

Lose Weight Naturally with 10 nourishing main dishes: 10 recipes healthy nourishing main dishes that can help you lose weight naturally. Asian Baked Red Snapper + VEasy Teriyaki Chicken Stir-Fry + Garlic Tiger Prawn Risotto. Ginger Glazed Pork Tenderloin. Grilled Wild Sockeye Salmon. Honey-Garlic Chicken Kabobs. Roasted Chicken with Tomato & Artichoke. South Asian Coconut Chicken. Tender Grilled Sirloin Steak. Vegetarian Chili Stew.

Garlic Tiger Prawn Risotto

Preparation Time: 15 minutes

Cooking Time: 25-30 minutes

Serves: 4

Ingredients:

2 tbsp. (30 ml) extra-virgin olive oil, divided
2 cloves garlic, minced separately
3/4 lb. (375 g) tiger prawns, shelled and deveined
1 cup (250 ml) red bell pepper, thinly sliced
1 cup (250 ml) green bell pepper, thinly sliced
1 onion, chopped
1 cup (250 ml) short grain brown rice
1/3 cup (75 ml) dry white wine
2 1/4 cups (300 ml) reduced sodium chicken stock
1/4 tsp (1 ml) pepper
1/4 cup (50 ml) Romano cheese, grated
1/4 cup (50 ml) fresh cilantro, chopped

Preparation:

Heat 1 tbsp. (15 ml) oil over medium-high heat in a large non-stick saucepan. Cook and stir 1 clove garlic and prawns for 2-3 minutes or until prawns turn white. Do not overcook prawns; set aside.

Stir in bell peppers and cook for 2 minutes; remove from pan. Add remaining oil to pan, cook and stir remaining garlic and onions for a few minutes. Add rice; cook and stir for 1 minute. Add wine; stir until most has been absorbed. Stir in chicken stock and black pepper.

Bring to boil and stir often. Cover and simmer over low heat for 20 minutes or until rice is tender.

Stir in Romano cheese. Return prawns and peppers to pan; heat through. Garnish with chopped cilantro.

Nutritional Information Per Serving:

Calories: 360

Fat: 9 grams

Sodium: 375 mg. (15%)

Carbohydrate: 47 grams

Protein: 18 grams

Honey-Garlic Chicken Kabobs

Preparation Time: 15 minutes

Cooking Time: 15-20 minutes

Serves: 4

Ingredients:

1 lb. (500 g) boneless chicken breasts, cut into cubes
1 red bell pepper, cut into large chunks
1 zucchini, cut into thick slices
1 red onion, cut into large chunks
2 tbsp. (25 ml) extra-virgin olive oil
1/4 cup (50 ml) apple cider vinegar
3 tbsp. (45 ml) raw honey
1 tbsp. (15 ml) Dijon mustard
2 garlic cloves, minced

Preparation:

On skewers, thread chicken and vegetables alternately; place in shallow baking dish.

Combine oil, vinegar, honey, mustard and garlic and pour over kabobs. Cover and marinate in fridge several hours or overnight.

Cook kabobs under broiler for approximately 15 – 20 minutes; turn and baste with marinade during cooking. Boil remaining marinade for one minute and serve as a sauce.

Nutritional Information Per Serving:

Calories: 270

Fat: 8 grams

Sodium: 160 mg. (7%)

Carbohydrate: 22 grams

Protein: 26 grams

Asian Baked Red Snapper

Preparation time: 10 minutes

Bake time: 10 minutes

Makes: 4 servings

Ingredients:

4 (6 oz / 180 g) red snapper fillets
aluminum foil
1 red bell pepper, cut into julienne strips
1/2 cup (125 ml) snow peas, cut into julienne strips
1 green onion, thinly sliced
3 tbsp. (45 ml) chopped cilantro leaves
2 tsp. (10 ml) red pepper flakes
1-inch (2.5 cm) piece of ginger root, peeled and julienned
2 tsp. (10 ml) extra-virgin olive oil
4 tbsp. (60 ml) white wine
1/2 tsp. (2 ml) sesame oil
sea and pepper to taste

Instructions:

Preheat oven to 400°F (200°C). Cut aluminum foil into four (12-inch / 30 cm) squares. Fold in half diagonally then open.

Place a fillet along the crease of each foil square. Equally divide the bell pepper, peas and onions on top of the fish. Then add the cilantro, pepper flakes, ginger and 1/2 tsp (2 ml) olive oil. Drizzle each with 1 tbsp (15 ml) wine and 1/8 tsp. (0.5 ml) sesame oil. Season with a little salt and pepper.

Fold foil in half to cover fish and vegetables. Seal edges tightly to form a package. Place packages on a large baking sheet. Bake 10 minutes. Unfold one side of 1 package to check if fish is done. Fish is cooked if it flakes easily with a fork. If not cooked, reseal and bake 1 to 2 minutes more.

Nutritional Information Per Serving:

Calories: 227

Fat: 6.5 grams

Sodium: 108 mg. (4%)

Carbohydrate: 2.6 grams

Protein: 35.9 grams

Vegetarian Chili Stew

Preparation Time: 20 minutes

Cooking Time: 30 minutes

Serves: 8

Ingredients:

1 tbsp. (15 ml) extra-virgin olive oil
1 onion, chopped
2 cloves garlic, minced
2 red bell peppers, diced
2 celery stalks, sliced
3 carrots, chopped
2 cups (500 ml) fresh mushrooms, sliced
1 cup (250 ml) frozen corn kernels
28 oz. (796 ml) diced tomatoes
1/2 cup (125 ml) tomato sauce
1 tbsp. (15 ml) chili powder
1 tsp. (5 ml) ground cumin
1 tsp. (5 ml) dried oregano leaves
1/2 tsp. (2 ml) hot pepper sauce
19 oz. (540 ml) red kidney beans, rinsed & drained
14 oz. (398 ml) white kidney beans, rinsed & drained

Preparation:

In a large saucepan, cook onion and garlic in olive oil until tender. Add red pepper, celery, carrots and mushrooms. Cook, stirring often for 5 minutes. Stir in corn, tomatoes, tomato sauce and seasonings. Cover and simmer for 10-15 minutes.

Add the beans. Cook uncovered for 5-10 minutes, stirring until slightly thickened.

Nutritional Information Per Serving:

Calories: 210

Fat: 2.5 grams

Sodium: 375 mg. (15%)

Carbohydrate: 36 grams

Protein: 11 grams

Ginger Glazed Pork Tenderloin

Preparation Time: 10-15 minutes

Cooking Time: 20-25 minutes

Serves: 4

Ingredients:

1 tsp. (5 ml) extra-virgin olive oil
1/4 cup (50 ml) green onions, chopped
1 large clove garlic, minced
2 tbsp. (30 ml) ginger marmalade
1/4 cup (50 ml) unsweetened orange juice
1 tsp. (5 ml) Dijon mustard
1/4 tsp. (1 ml) pepper
1 tsp. (5 ml) fresh thyme or rosemary, finely chopped
1 lb. (500 g) pork tenderloin, trimmed of fat

Preparation:

Preheat oven to 400°F (200°C). Place a non-stick skillet over medium heat. Add olive oil, green onions and garlic; cook, stirring occasionally until softened, about 4 minutes. Remove from heat. Stir in marmalade, orange juice, Dijon, pepper and thyme; set aside.

Place tenderloin on a baking pan lined with foil. Pour half of marmalade mixture over the meat. Roast in oven for 10 minutes. Baste pork with other half of marmalade mixture; insert a meat thermometer. Return to oven for another 10 to 15 minutes or until internal temperature reaches 155°F-160°F (68°C-71°C).

Remove meat from oven; tent loosely with foil for 5 to 10 minutes. Slice and serve.

Nutritional Information Per Serving:

Calories: 170

Fat: 2.5 grams

Sodium: 105 mg. (4%)

Carbohydrate: 11 grams

Protein: 26 grams

Grilled Wild Sockeye Salmon

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Serves: 6

Ingredients:

2 Roma tomatoes, chopped
2 tangerine oranges , peeled, sectioned and coarsely chopped
2/3 cup (150 ml) green onions, sliced
6 tbsp. (90 ml) chopped fresh parsley , divided
2 tbsp. (10 ml) jalapeno pepper, seeded, finely chopped
4 tbsp. (60 ml) extra-virgin olive oil
6 wild sockeye salmon fillets

Preparation:

In a large bowl, combine tomatoes, oranges, green onions, 4 tbsp. (60 ml) parsley and jalapeno peppers; set salsa aside.

In a small bowl, blend olive oil with remaining 2 tbsp. (30 ml) parsley.

Grill salmon, brushing with parsley spread for 15 minutes or until salmon flakes easily with fork. Serve fish with the salsa.

Nutritional Information Per Serving:

Calories: 310

Fat: 20 grams

Sodium: 130 mg. (5%)

Carbohydrate: 8 grams

Protein: 24 grams

Easy Teriyaki Chicken Stir-Fry

Preparation Time: 15 Minutes

Cooking Time: 25 Minutes

Serves: 4

Ingredients:

1 tbsp. (15 ml) ketchup
1 tbsp. (15 ml) teriyaki sauce
1 tbsp. (15 ml) lemon juice
2 tsp. (10 ml) reduced sodium soy sauce
¼ tsp. (1 ml) hot pepper sauce
2 tsp. (10 ml) extra-virgin olive oil
2 boneless, skinless chicken breasts, cut into bite-size pieces
1 cup (250 ml) thinly sliced onion
2 tbsp. (30 ml) fresh ginger root, minced
2 tbsp. (30 ml) garlic, minced
1 carrot, thinly sliced
1 celery stalk, thinly sliced
1 yellow bell pepper, cut into strips
1 cup (250 ml) beans sprouts
3 bunches spinach, sliced into 1-inch (2.5 cm) pieces
1/2 cup (125 ml) cherry tomatoes, halved

Preparation:

In a small bowl, combine ketchup, teriyaki sauce, lemon juice, soy sauce and hot sauce; set aside.

In a wok, heat olive oil over medium-high heat. Cook chicken, onion, ginger and garlic, stirring frequently, until chicken is almost cooked, about 3 minutes. Add carrot, celery and 2 tbsp. (30 ml) water. Stir and cook 1 minute. Stir in peppers, bean sprouts and spinach. Cook 2 more minutes.

Stir in teriyaki mixture and tomatoes. Cook, stirring frequently, until chicken is thoroughly cooked, about 2 minutes.

Nutritional Information Per Serving:

Calories: 150

Fat: 4 grams

Sodium: 280 mg. (12%)

Carbohydrate: 14 grams

Protein: 15 grams

Roasted Chicken with Tomato & Artichoke

Preparation time: 10 minutes

Bake time: 25 minutes

Makes: 4 servings

Ingredients:

2 cups (500 ml) Roma tomatoes, chopped into chunks
1 can (14 fl. oz / 398 ml) artichoke heart quarters, rinsed and drained
4 cloves garlic, minced
1 tbsp. (15 ml) green olives, coarsely chopped
4 skinless, boneless chicken breasts
2 tbsp. (30 ml) extra-virgin olive oil
1 1/2 tbsp. (22 ml) balsamic vinegar
1/4 tsp. (1 ml) fresh ground pepper
several fresh rosemary sprigs, coarsely chopped

Instructions:

Preheat oven to 425°F (220°C).

Spread tomatoes, artichokes, garlic and green olives in a single layer on a large baking pan. Place chicken breasts on top of vegetables. Drizzle chicken and vegetables with the oil and then with the vinegar. Sprinkle with salt, pepper and rosemary.

Roast in preheated oven for 25 minutes or until chicken juices run clear when pierced with a fork.

Nutritional Information Per Serving:

Calories: 310

Fat: 8.3 grams

Sodium: 375 mg. (15%)

Carbohydrate: 12.9 grams

Protein: 37 grams

Tender Grilled Sirloin Steak

Preparation Time: 10 minutes

Cooking Time: 5 minutes

Serves: 4

Ingredients:

1/4 cup (50 ml) extra-virgin olive oil
2 tbsp. (30 ml) balsamic vinegar
2 garlic cloves, minced
2 tbsp. (30 ml) Dijon mustard
2 tsp. (10 ml) Worcestershire sauce
1/2 tsp. (2 ml) dried basil leaves, crushed
3/4 lb. (340 g) boneless sirloin steak, trimmed of fat

Preparation :

In a small bowl, combine oil, vinegar, garlic, mustard, Worcestershire sauce, and basil.

Arrange steak in shallow glass dish, then pour over marinade; turn to coat. Cover and refrigerate 4 hours or overnight, turning occasionally.

Remove steak from marinade. Reserve marinade. Grill, turning steak once and brushing occasionally with reserved marinade, until desired doneness, about 15 minutes. Discard any remaining marinade.

To serve, slice beef thinly across the grain.

Nutritional Information Per Serving:

Calories: 180

Fat: 10 grams

Sodium: 150 mg. (6%)

Carbohydrate: 1 gram

Protein: 19 grams

South Asian Coconut Chicken

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Serves: 4

Ingredients:

1/4 tsp. (1 ml) ground cloves
2 tsp. (10 ml) ground ginger
3 bay laurel leaves
1/2 tsp. (2 ml) ground cinnamon
1 tbsp. (15 ml) ground coriander
1 cup (250 ml) low-fat plain greek yogurt
4 boneless, skinless chicken breasts
1 tbsp. (15 ml) extra-virgin olive oil
2 tsp. (10 ml) jalapeno pepper, finely chopped
1/4 cup (50 ml) light coconut milk
3/4 cup (175 ml) fresh cilantro, finely chopped
few sprigs cilantro for garnish

Preparation:

In a medium bowl, combine spices with yogurt. Set aside 1/2 of the mixture in refrigerator. Add chicken to remaining mixture; turn to coat. Cover and let stand in refrigerator for 2-8 hours.

Remove chicken from marinade; discard marinade. Heat olive oil in large nonstick skillet over medium-high heat; cook chicken, turning once, until thoroughly cooked, about 10 minutes. Remove chicken from skillet and set aside.

Stir reserved yogurt mixture, jalapeno pepper and coconut milk into same skillet and bring to a boil. Reduce heat to low and simmer covered, stirring occasionally, about 10 minutes, or until sauce thickens. Stir in cilantro. Return chicken to skillet and heat through. Place chicken on serving platter and drizzle sauce over. Garnish with cilantro leaves.