Filling up on vegetables is a wise health move that can help you increase your intake of essential nutrients like fiber and vitamin A. Lean meats are also a healthy addition to your diet, and limiting your intake by only adding small amounts will still ensure that you get plenty of protein from your meal. Double the vegetables in your favorite recipe and cut the meat in half to prepare a hearty meal that is also rich in vitamins and minerals.
Ratatouille with Chicken
Traditional ratatouille is made with vegetables including eggplant and tomatoes. Adding shredded white meat chicken will add protein and iron while only adding a small amount of fat and calories. Spray a casserole baking dish with nonstick cooking spray. Line the bottom with sliced eggplant rounds. Top with sliced onions, sliced zucchini, chopped red and green bell peppers, chopped tomatoes and a handful of cooked, shredded chicken. Sprinkle with dried rosemary, basil, oregano and black pepper. Top with halved garlic cloves and bake at 350 degrees Fahrenheit for 1 hour.
Vegetable Stew with Beef
Many stew recipes call for more beef than vegetables, but flipping this ratio will create a more nutritious version that still allows you the taste and flavor of the meat. Brown 1/2-pound of extra lean ground beef with some chopped yellow onions and minced garlic cloves in a large stockpot. Add low-salt vegetable stock to the pot and scrape browned bits from the bottom of the pan using a wooden spoon. Add 4 or 5 cups of chopped potatoes, carrots, celery and cabbage. Bring to a boil. Simmer for about 15 minutes and then stir in frozen corn. Reheat and serve with whole wheat rolls.
Vegetable and Bean Soup with Ham
Beans are a fiber and protein-rich addition to any soup recipe and pair well with the taste of ham. In a large soup pot, combine low-salt canned beans and 3 to 4 cups of chopped vegetables, such as carrots, cabbage, tomatoes and onions. Stir in low-sodium vegetable broth and a 1/4-cup of diced lean ham. Season with dried parsley and black pepper. Bring to a boil and then turn the heat down to a simmer. Cook for about 30 minutes, or until the vegetables are soft and the soup is hot throughout.
Spaghetti with Vegetable Sauce and Sausage
Choose lean turkey or chicken sausage for this recipe because it will keep the saturated fat content low. In a large pot combine low-salt tomato sauce with chopped tomatoes, onions, green peppers, garlic and mushrooms. Simmer for about an hour. Meanwhile cook the spaghetti noodles according to package directions. Choose whole wheat noodles because they have more fiber than white pasta. Also, brown 1 or 2 sausage links. Drain the noodles and add to the sauce. Crumble the cooked sausage on top and serve with low-fat shredded mozzarella cheese.
References
- "How to Cook Everything: 2,000 Simple Recipes for Great Food"; Mark Bittman and Alan Witschonke; 2008
- "Another Potful of Recipes"; JoAnna M. Lund and Barbara Alpert; 2003
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