Cooking a healthy dinner for yourself or your family is pretty simple. Nutritious meals don't have to be complicated, time-consuming or boring. Fresh ingredients provide both flavor and nutrition. With the right ingredients and techniques, your plate can be filled with vitamins and minerals, not calories, fat and carbohydrates.
Low Carb
To cut down on empty calories and fat, prepare dinners with low carbohydrates. The Real Simple website recommends roasted pork tenderloin with fresh cabbage and apple slaw. Cabbage is mentioned by World's Healthiest Foods (WHF) for its detoxifying properties, as well as its high percentage of vitamins K and C. Fiber-rich apples provide crunch. While your seasoned pork tenderloin is roasting in the oven, slice cabbage and apples and combine with a little rice vinegar, honey and cilantro.
Chicken
Chicken is a smart choice for protein, since it's extremely versatile and also lower in fat than red meat, as long as you remove the skin. Try making a stir-fry with slices of chicken breast, steamed broccoli and red peppers, and brown rice. Season with garlic, stir fry sauce, or peanut sauce. WHF reports that broccoli and colored peppers are considered super foods because they have antioxidants and a high percentage of vitamins C and A. According to Shape Magazine, stir-frying is one of the healthiest ways to cook quickly. Choose brown rice over white for added fiber.
Fish
Fish and shellfish are great sources of protein, and some varieties have extra omega-3 fatty acids, which can lower your cholesterol, according to the Mayo Clinic. Salmon is especially high in omega-3s. Season a fillet with lemon, garlic, ginger and basil, then wrap in foil and steam. Shape Magazine reports that steaming is the ideal way to cook fish, because it eliminates the need to add oil or butter to the pan, which cuts down on fat and calories, while also preserving nutrients. Combine with sautéed spinach and roasted new potatoes for added iron, calcium and vitamins C, A and K.
Beef
If you love red meat, but not the added fat, try a steak salad for dinner. Real Simple suggests thin-sliced sirloin steak with oranges, arugula, hearts of palm and shallots for a simple but satisfying salad. According to WHF, lean beef is high in protein and zinc, and leafy vegetables provide vitamins, folate, and fiber. Shape Magazine recommends broiling meat after marinating with a little olive oil.
Vegetarian
Beans and legumes are great sources of fiber, iron, folate and protein. Martha Stewart's Whole Living recommends combining black beans and chickpeas with onions, garlic, red pepper, stewed tomatoes, and cilantro for a satisfying chili.
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