Nutritious and healthy main dishes use fresh ingredients and straightforward cooking techniques. A healthy main dish includes a lean protein and a healthy carbohydrate, such as a starchy vegetable, or whole grains. Ample amounts of fresh vegetables and fruits can help keep the calories of the dish under control, but increase the nutritional content. Your nutritious main dishes should also feature a small amount of unsaturated fat, such as nuts, olive or safflower oil, fatty fish or avocados, to protect your heart and help keep cholesterol under control.
Considerations
Just as important as the foods that you include in healthy main dishes are the foods you exclude. Large amounts of saturated fat, found in fatty cuts of meat and full-fat dairy, and trans fats, found in many processed foods, can increase your total blood cholesterol and increase your risk of heart disease. Limit added sugars, such as cane sugar, high fructose corn syrup and even honey to just 6 tsp. per day for women and 9 tsp. per day for men. Use naturally sweet foods, such as low-fat dairy and fruits, instead. Nutritious and healthy main dishes also avoid processed convenience foods containing artificial colors and preservatives. Minimizing processed foods also helps you keep your sodium intake near the recommended 1,500 mg per day.
Grilled Shrimp with Whole Wheat Couscous
Shrimp is low in saturated fat and calories, but high in protein. For a dinner that serves four people, marinate 1 lb. peeled, uncooked shrimp in 2 tbsp. olive oil, 4 tbsp. lemon juice, ¼ cup chopped parsley, 2 tbsp. chopped fresh basil, 1 tsp. Dijon mustard and 1 tbsp. minced garlic for about two hours. Grill the shrimp on an indoor or outdoor grill, or place under the broiler until cooked through. Serve over 1 cup of cooked whole wheat couscous, which provides fiber and B vitamins. Have a large spinach salad on the side, consisting of baby spinach leaves, orange segments, chopped walnuts and red onion. For the dressing, blend 2 tbsp. orange juice, 2 tbsp. rice wine vinegar, 1 tsp. honey, a pinch of salt and ¼ cup olive or safflower oil.
Chicken with Lemon and Mushrooms
Plain roasted chicken breast makes a healthy, but boring dinner. Dress up your chicken by seasoning 1 lb. thinly cut skinless chicken breast cutlets with salt and pepper and sauteeing in 2 tsp. olive oil until browned on both sides. Remove the chicken to a plate and add 1 cup sliced button mushrooms and 2 tbsp. minced shallots to the pan. Cook until the mushrooms soften, about three minutes, adding water or a splash of chicken broth if the pan becomes too dry. Squeeze the juice of one lemon over the mushrooms and return the chicken to the pan. Keep the dish on the heat until the chicken is cooked through and add 2 tbsp. fresh parsley and 1 tbsp. whole capers. Divide into four servings and have over brown rice with a side of wilted Swiss chard.
Spicy Pork with Pineapple Salsa
Pork tenderloin is a lean meat that offers protein and vitamin B12. Make sure the cut you choose is trimmed of all visible fat. For four people, rub a 1-lb. whole tenderloin with a mixture of ½ tsp. ground cinnamon, ¼ tsp. ground cumin, a pinch of cayenne pepper, ¼ tsp. sea salt and ¼ tsp. black pepper. Roast in a 400-degree Fahrenheit oven until it reaches the desired level of doneness, about 20 minutes. Meanwhile, prepare the salsa by tossing together 1 cup finely chopped fresh pineapple, 1 tbsp. minced ginger, ½ cup chopped cilantro and 2 tbsp. lime juice. Season with salt and black pepper. When the pork comes out of the oven, allow it to sit for about five minutes for the juices to settle. Slice thinly. Top the slices of the pork with some of the salsa. Serve alongside sweet potatoes mashed with nonfat evaporated milk and 1 tsp. of olive oil and steamed broccoli crowns.
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