If you've had a nutritious breakfast and a filling lunch, dinner may be the time to watch your calories, especially if you're eating late. If you don't have the energy to cook a full meal after a busy day of work, school or caring for the kids, you can still prepare healthy, low-calories meals without spending 30 minutes or more preparing, serving and cleaning the pots and pans from a complicated dinner. Read nutrition labels on prepared foods, and add any specific vitamins and minerals you need from whole foods for simple, nutritious dinners.
Healthy Tex-Mex
If you can open a can and boil water, you're ready to make a tasty, low-cal, South-of-the-border dinner. Use canned salmon and black beans to make a nutritious tostada. Salmon is packed with cholesterol-fighting omega-3 fatty acids, while black beans are a rich source of iron and low-fat protein. Mash or process the black beans with low-fat sour cream, salsa and a sprinkle of lime juice and heat in the microwave. Add avocados and jalapenos to the salmon. Put the black bean mixture on a tostada, top with lettuce then place the salmon on top. Substitute fresh, grilled chicken breast for the salmon, if you wish. For an even quicker meal, simply spoon the ingredients into low-fat tortillas or shells for burritos or tacos.
Soup and Salad
With so many choices, soups and salads let you eat well year-round, no matter what the season. Read the nutrition labels on soup cans when you shop to find low-cal versions of your favorites. For example, a can of onion soup is low-fat and cholesterol free and can contain as little as 100 calories. If you'd like to avoid canned foods or just like to eat fresh, make your own soups with just a food processor and a large pot. Make large batches ahead of time and freeze for a quick meal later. Use your favorite fresh vegetables and low-sodium, low-fat stock. Add beans to soups for more protein. Vary the types of greens and dressings you use in your salads to decrease boredom with this healthy entree. Use pre-packaged salads that include greens, carrots, cabbage, radishes or other vegetables. Add your favorite vegetables for variety and nutrition. Add nuts for protein and use low-fat cheese and low-cal dressings. Serve with a whole grain bread with a butter substitute.
Grilled Steak and Veggies
Using the right cut of beef will help you reduce the saturated fat and beef in your steak dinners. Start with flank steak or sirloin for this quick recipe -- it's less expensive than fattier beef and still gives you the beef flavor you crave and protein and iron you need. Grill or broil your steak on a rack to let fat drip away. Combine any combination of red, green or yellow peppers, red, white or yellow onions, mushrooms, zucchini and summer squash in a pan with olive oil and 1 tbsp. of red wine or balsamic vinegar. Cook on medium-high heat until vegetables are caramelized to bring out their natural sweetness. Add salt and pepper to taste. Add less-dense vegetables, such as mushrooms, later in the cooking process.
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