Ideas For A Low Fat Healthy Dinner At Home

[corkman]

I quite enjoy coming home to a huge place of salad with a can of tuna - its quite tastey, reasonably filling, and feels like a meal. Usually 2 or 3 types of lettuce chopped up, with tomatoes, onions, peppers, and cucumbers then a standard small tin of tuna in brine (drained of course) with a squirt of mayo and a few spoons of "dressing". Not super healthy I know - but alot better then green curry or pork chops with potatoes etc...... I am basically trying to stay away from anything with rice (or potatoes) in the evenings.

Can anyone give me some simple ideas of what they have (prepared at home by self or spouse etc.), that might be seen as an alternative? Something that I can readily buy the ingredients for a tesco or big C, or villa / tops and will keep for a bit (only go to tops / villa once a week at most).

Many thanks in advance.

[maccaroni man]

heres one i like and it is easy and fast high protien low fat

chicken breast no skin 75 to 90 grms fried, or steamed, bell pepper red yellow and green, sweet onion, beets drained, and cottage cheese (a cup is 5 oz)

I typically marinate the chicken breast and leave it until i get home from the gym then i throw it on the grill and do the prep work with the veggies, i steam the veggies or eat them raw sprinkle with a bit of parmasan oh forgot one red tomato the total meal comes in under 400 cal. 48g pro/ 21g carb/11g fat

[corkman]

heres one i like and it is easy and fast high protien low fat

chicken breast no skin 75 to 90 grms fried, or steamed, bell pepper red yellow and green, sweet onion, beets drained, and cottage cheese (a cup is 5 oz)

I typically marinate the chicken breast and leave it until i get home from the gym then i throw it on the grill and do the prep work with the veggies, i steam the veggies or eat them raw sprinkle with a bit of parmasan oh forgot one red tomato the total meal comes in under 400 cal. 48g pro/ 21g carb/11g fat

That sounds quite similar to the salad that I mentioned with the difference being the cheese which makes if sound quite yummy! I'll give it a try. So you chop the veggies into chunks..... presumably..... then what do you do with the cottage cheese?

[maccaroni man]

heres one i like and it is easy and fast high protien low fat

chicken breast no skin 75 to 90 grms fried, or steamed, bell pepper red yellow and green, sweet onion, beets drained, and cottage cheese (a cup is 5 oz)

I typically marinate the chicken breast and leave it until i get home from the gym then i throw it on the grill and do the prep work with the veggies, i steam the veggies or eat them raw sprinkle with a bit of parmasan oh forgot one red tomato the total meal comes in under 400 cal. 48g pro/ 21g carb/11g fat

That sounds quite similar to the salad that I mentioned with the difference being the cheese which makes if sound quite yummy! I'll give it a try. So you chop the veggies into chunks..... presumably..... then what do you do with the cottage cheese?

tesco sells the cottage cheese in 5oz yellow containers, i typically scoop and mold it into a bed for the beets and onion rings, then i have the large chopped veggie in their own pile. the chicken sits alone topped with the tomato wedges.

I use the cottage cheese with whole wheat pasta too; stir it together with a can of tuna and some broccoli and onion, another fast low fat dish.

[eslteacher]

Maccaroni man, that sounds quite good.

Corkman, I recommend not shying away from fat especially if the fat comes from good-great food sources. Fat is alot more important to our bodies than you might think.

Salad dressings are a silent killer. Alot of them contain trans fats and crummy oxidized vegetable oils. Freshly made green curry with pork chop and potatoes is a far better alternative than eating a salad with your standard salad dressing.

On your salads, try using a sprinkle of olive or macadamia oil. Not the best taste in the world but the amount of nutrition would increase substantially.

[richard_smith237]

(1) Roast Lamb....

Sounds too fatty ?

OK, Lamb fillets. They're quite thin, so string / tie 3 or 4 together with a little rosemary and thyme thrown in...

you only need to cook as much as you need, i.e.4 fillets are two meals for me... once tied together half is put in the fridge (before cooking, to be cooked another day).

Roast to satisfaction...

As an accompaniment - boiled veg....

(2) Seared Tuna.

Blue fin tuna - sealed / seared in a pan with olive oil. A tastier fresher take on what the Op already enjoys (if he can get hold of decent Tuna, which in Bangkok is not an issue).

Served with a salad and a light vinaigrette.

(3) Chicken Pie !!! No need to be perfectly healthy every meal is there.

The issue I find is snacks between meals, and eating too much in one meal.

[bkkjames]

Baked almonds and fresh fruit between meals.

[smokie36]

I like this chicken stew. Substitute the potatoes for any other veg of choice!

http://www.bbcgoodfood.com/recipes/748650/onepot-chicken-and-bacon-stew?pager.offset=20

[smokie36]

Another favourite...

http://www.bbcgoodfood.com/recipes/3985/vegetable-chilli-bowl