You should know that supper meal can be delicious and healthy in the same time. Supper mealtime is usually considered as getting bad nutrition such as too much calories, fat and sodium. Here are some recipes which has not more than 500 calories. The tasty healthy supper ideas are with full of nutritional blow. Each recipe has less than 500 calories, high fiber and low fat. In addition, each recipe has antioxidant product with vegetables, herbs and spices to make it tastier. Try these recipes and you will be slimmer and healthier.
Chicken Breast with Shaved Brussels sprouts
If you are familiar with broccoli and Brussels sprouts, that’s a good idea for having healthy supper ideas. They are full of phytonutrients for preventing cancer. This meal consists of 309 calories and fat 3.2 gr. It is also good to keep down your blood pressure. For this meal, you will need half of chicken breast which is boneless and skinless. Then salt, broccoli, olive oil, pepper, lemon juice, Brussels sprouts, hazelnut, celery, Parmesan cheese and parsley should be prepared. The preparation and cooking time is only about 30 minutes.
First, put the chicken and salt in a saucepan and pour water on it. After it boiled, then remove and keep it cool for 15 minutes. Then, get the chicken and pour it with cold water. Make sure the chicken is cooling then shred it into pieces using forks. For the vegetables, peel the broccoli and put it into large bowl, whisk them with olive oil, salt, pepper and lemon juice. Lastly, add with broccoli, celery, Brussels sprouts, parsley and the shredded chicken. Mix them well and grate the cheese on top of it.
When you eat this, you will get one of three portion of your daily fiber. The chili powder used in this meal is very useful for your metabolism. Don’t need to worry about the health, this meal fulfils 30 % of your calcium in one day. The calories for one serving are 382. However, the preparation and cooking time are a bit longer. It is about 1 hour and 5 minutes. For the ingredients, you will need onion, barley, olive oil, chili powder, tomatoes, garlic, salt, white cheddar, kale, poblano peppers and queso fresco.
Using a large saucepan put the oil in medium heat. Cook the onion until it soft. Then add barley and water and wait until the barley tender. Stir together with kale and chili powder and mix them with cheddar. Then in another pot, heat the oil in medium heat. Add garlic and cook it. Add tomatoes, chili powder and salt, wait until it boils. Cook and stir it until the sauce is thicker. Next, preheat the broiler and slice the pepper to make a hole for putting the meals. Use small knife, remove inside the pepper carefully. Then put the mixture into the pepper. Bake them until the peppers become soft or about 20 minutes. Add tomato sauce around the peppers and cover the pepper with cheese. Broil again until the cheese is melting. Then serve it in plates with sauce and top each meal with queso fresco.
Burger with Mushrooms and Radicchio
Another healthy supper ideas with lean beef are here. The lean beef gives a half more than your protein needed and almost 30% of iron for a day. Moreover, thanks to this meal, protein and fiber are also yours. The antioxidants in Shiitake and mushrooms can help lowering the cholesterol. The total calories from this burger are 473 calories. The preparation and cooking time are only 25 minutes. The ingredients are mushrooms, salt, olive oil, pepper, sirloin, whole wheat burger bun and radicchio.
Using a large skillet put the oil in medium heat. Cook the mushroom and salt and pepper. Stir them until soft and golden. Then move the mushroom into the plate. Makes sure your hands are clean and shape the meat into 4 patties. Sprinkle the pepper on the burgers. Heat the skillet in medium heat; cook the burgers until the meat is medium. Last, put the burger in the order; place the radicchio, burgers, mushroom between the bun.
Grapefruit and Avocado Salad with Seared Salmon
This meal is good for heart healthy, because it contains the fat from the walnut, avocado and salmon. Grapefruit is also useful for kicking up the fat burning and stabilizing the blood sugar. Moreover, this salad is rich of vitamin B which makes your skin, eyes and hair healthy. This salad serves 360 calories for each meal. You don’t need much time in preparing and cooking the dish, it’s only 17 minutes. The ingredients are arugula, lemon juice, grapefruit, avocado, olive oil, pepper, salt, cooking spray, walnuts and salmon fillets.
Peel the grapefruit and divide it using a sharp knife. Flip the grapefruit and juice together with arugula and avocado. Separate the salad into 4 plates. Mix the lemon juice, oil, and salt and pepper in a small bowl. Sprinkle the salmon with salt and pepper. Put the cooking spray in the skillet, heat them in medium heat. Add the salmon to the skillet and cook until it is gold colored. The fish will be easily released from the pan after 4 minutes. Use the spatula to flip the fish gently and cook for about 3 minutes. Then mix the fillet into 4 parts and put them on the top of salad. Sprinkle the salad with walnuts.
Brown Rice Bowl with Turkey
This meal is low in sugar. It also contains vitamin B6 which is important for the immune system. The total calories are 486 calories. However, since it is with rice, the preparation and cooking time are about 1 hour and 5 minutes. The ingredients are brown rice, chicken broth, salt, turkey breast, pepper, olive oil, baby spinach, soy sauce, scallions, sesame seeds and sesame oil.
First, preheat the oven into 425 degree. In the saucepan on medium heat, cook the rice, salt, broth, and water and wait until it boils. Next, put the foil in the baking sheet and place the turkey coated with oil on it. Season them with salt and pepper and brush with soy sauce. Roast the turkey until it is cooked. Stir the scallion, spinach and soy sauce into the rice with warmed broth. Slice the turkey thinly and divide the rice and turkey and drizzle it with sesame oil and seeds.