Healthy meals are an important part of your diet because they provide the nutrients you need to be healthy. It is also essential to prepare meals that are filling because they will prevent hunger and overeating later. There are many ways to combine nutritious foods to create a satisfying meal that is packed with vitamins, minerals and antioxidants.
Stew
Stew is a hearty combination of vegetables and meat that contains protein, fiber and many essential vitamins. Vegetables are low-calorie so you can eat your fill without consuming too many. Lean beef will increase your protein intake and also supply iron and zinc. Brown lean beef cubes with chopped onions and garlic in a large stockpot. Add low-sodium beef broth, cubed potatoes, carrots, celery and salt-free canned tomatoes. Simmer until vegetables are tender and add frozen corn kernels ten minutes before serving. Serve with cornbread or garlic bread sticks.
Chicken and Brown Rice Casserole
Brown rice is high in fiber and can be a satisfying part of your meal. Combined with chicken, you will also get protein, which contributes to the heartiness of your meal. Place 2 cups of cooked and shredded chicken to a large casserole dish. Add chopped onions and frozen peas. Pour in 1 cup of brown rice and 2 cups of low-sodium beef broth. Sprinkle with salt, pepper and thyme and bake in a 425 degree Fahrenheit oven until rice is tender, which takes about 45 minutes to 1 hour.
Noodles with Vegetables
Whole wheat noodles, which supply fiber and protein, can be a hearty and filling addition to your meal. Combining cooked noodles with a variety of roasted vegetables can create a healthy and satisfying meal that also supplies antioxidants, minerals and vitamins. Chop several types of vegetables, such as carrots, zucchini and tomatoes, and layer in a baking dish. Drizzle with olive oil and roast at 425 degrees Fahrenheit until soft. Toss with cooked whole wheat noodles, a small amount of additional olive oil and dried rosemary. Top with low-fat shredded mozzarella cheese.
Chili with Beans and Corn
Beans are a low-calorie and low-fat food that are filling even when eaten in small amounts. Combining beans with other nutritious ingredients will enable you to prepare a healthy meal that supplies fiber, protein and vitamin C. Brown lean ground beef or pork with onions and garlic in a large soup pot. Add low-sodium canned beans, such as chili, kidney or white, and salt-free tomato sauce. Bring to a boil. Add frozen corn and reheat. Serve with low-fat shredded cheddar cheese, chopped onions and baked tortilla chips.
References
- "500 Heart-Healthy Slow Cooker Recipes"; Dick Logue; 2010
- "Healthy Meals for Healthy Kids: 80 Delicious Recipes for Kids of All Ages"; Catherine Atkinson; 2008
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