Exotic & Healthy Dinner Ideas

Preparing meals with an exotic flavor allows you to explore the low-fat proteins and no-salt seasonings used in international cuisine. The Harvard School of Public Health suggests experimenting with international recipes that emphasize beans and whole grains to increase the fiber in your diet. Many ethnic markets offer spices, dried beans or grains that you can use to add a variety of tastes and textures to your meals. Fresh vegetables lend color, complex carbohydrates, vitamins and minerals to exotic soups and stews. Marinating lean meats in olive oil, herbs and garlic can add flavor to food without sodium or saturated fat.

Moroccan Vegetable Stew with Couscous

Moroccan vegetable stew blends turmeric, ginger, cinnamon, allspice and garlic with chickpeas, lentils, sweet potatoes, tomatoes and raisins for an aromatic vegetarian meal that's rich in protein and fiber. The legumes in this dish provide iron, while the vegetables offer vitamins A and C. Whole-grain couscous, a Middle Eastern dish, complements this hearty stew and adds extra fiber to your meal.

Thai Tofu Curry

Thai tofu curry uses a low-fat version of Thai curry sauce that includes curry paste, lemongrass, basil and coconut water. Coconut water, which comes from green coconuts, contains fiber, potassium, magnesium and vitamin C. Bok choy is a leafy green cruciferous vegetable that's rich in vitamin C, vitamin K, calcium and cancer-fighting phytochemicals. Tofu is a low-fat protein source that offers iron and calcium. This dish calls for stir-frying tofu and bok choy before simmering the mixture in curry sauce. Chopped cilantro adds zest to this curry recipe, which pairs well with steamed rice.

Ethiopian Red Lentils with Injera (Flatbread)

Lamb and beef are mainstays of Ethiopian cooking, but legumes and whole grains also feature in this spicy African cuisine. Berbere, a spice mixture that includes fenugreek, chili, cardamom and cinnamon, can season a protein-rich stew of red lentils and tomatoes. Teff, a tiny Ethiopian grain, is becoming more common in the United States as an alternative to wheat. Teff must soak in water for several days before being used to bake injera, an Ethiopian flatbread. This soft, spongy flat bread complements soups and stews.

Spanish Paella

Paella, a traditional Spanish dish, combines rice with low-sodium chicken broth, olive oil, chopped onions, garlic, chicken or shellfish, red peppers and tomatoes. Leeks, tarragon and garlic simmer with the rice, meat and vegetables until the mixture becomes a thick, savory meal. Paella embodies the healthy principles of Mediterranean cooking: an emphasis on grains and lean proteins, the use of cholesterol-lowering olive oil and the addition of no-salt seasonings in the form of garlic and onions.

Greek Souvlaki (Meat Kabobs) with Salad

Souvlaki consists of lean meat, sliced onion and green bell peppers grilled on a skewer. Lemon juice, olive oil and garlic provide a sodium-free marinade for chicken or lamb. Rice flavored with turmeric, a spice that may have anti-inflammatory and antioxidant properties, makes a healthy side dish. Greek salad includes romaine lettuce, bell pepper, tomato, cucumber, crumbled feta and black olives. Non-fat yogurt sauce flavored with mint and dill can season your salad or serve as a dipping sauce for souvlaki.