Quick weeknight meals
Eating right can be easy! These delicious meals are low in fat and calories to help keep you slim, and they all go from fridge to table in under 30-minutes. Plus, each dish is super-satisfying, so you’ll feel full without seconds. Now there’s no excuse not to nourish your body with healthy meals, so dig in!
1 large baking potato, peeled and chopped into 1/2-inch pieces
1 tablespoon canola oil
2 tablespoons curry powder
1/2 cup thinly sliced onion
1 1/2 pounds large shrimp, shelled and deveined
1 green bell pepper, cored, seeded and cut into thin strips
1 mango, cut into thin strips
1 cup light coconut milk
2 tablespoons fish sauce
1/2 teaspoon sriracha (found in grocery stores’ Asian section)
1 teaspoon sugar 1/3 cup chopped fresh basil
Sprinkle potato pieces with 1 tbsp water; microwave, covered, until fork-tender, 3 minutes. Heat oil and curry powder in a large skillet over medium heat. Add onion; cook until soft, 3 to 4 minutes. Push onion to side of skillet. Add shrimp; cook 2 minutes per side. Stir in potatoes and bell pepper; cook until pepper softens, 1 to 2 minutes. Add mango, coconut milk, fish sauce, sriracha and sugar. Simmer 2 minutes. Remove from heat; add basil.
367 calories per serving, 10 g fat (3.8 g saturated), 31.6 g carbs, 3.9 g fiber, 38.8 g protein
Mashed Potatoes and Parsnips With Caramelized Onions and Blue Cheese
1 tablespoon olive oil
3 large white onions, thinly sliced
2 tablespoons brown sugar
1/4 teaspoons salt
3 baking potatoes (such as Yukon gold, about 2 lb), peeled and cubed
6 parsnips (about 1 lb), peeled and cut into 1-inch pieces
1 1/2 cups low-sodium chicken broth, heated
1/4 cup crumbled blue cheese
3 tablespoon fresh thyme, chopped
Heat oil in a large skillet over high heat; reduce to medium. Cook onions with sugar and salt, stirring occasionally, until onions brown, 20 to 25 minutes. Add a few tbsp water as you cook to keep onions from sticking or burning. Fill a medium stockpot 3/4 full with cold water. Add potatoes and parsnips; bring to a boil over high heat. Reduce heat and simmer until potatoes and parsnips are fork-tender, 20 to 25 minutes, then drain. Beat 1/4 of potato-parsnip mixture and 3 oz broth in a mixing bowl with an electric mixer on medium speed until smooth. Repeat, alternating between potato-parsnip mixture and broth, until you’ve incorporated all. Fold in onions, cheese and thyme, and serve.
209 calories per serving, 3 g fat (1 g saturated), 41 g carbs, 6 g fiber, 5 g protein
These recipes are great for those who are diabetic, weight loss surgery patients, counting calories, and are easy to prepare. Let me know how yours turns out. Please leave your comment below.
Source: SELF Magazine www.self.com/fooddiet