Your Guide to Healthy Filling Dishes That Speak ‘YUMMY’

Ever dreamed of getting the best of both worlds, a delicious and low-in calorie meal? We assure you that the plates in store will make you feel great, inside and out; because, in this article, you’ll find recipes of dishes that will make you have them guilt-free. 

Roasted Salmon with Green Beans and Tomatoes

Veggies and Salmon is the perfect duo for a yummy yet healthy meal. It will not take as much time, maybe only 20 minutes but it will certainly look like a charming dish. 

Ingredients

• 1 1/4 lb. skinless salmon fillet, then cut into 4 pieces
• 1 1/4 trimmed green beans
• 6 smashed cloves garlic
• 2 tbsp. olive oil
• 1/2 c. pitted kalamata olives
• 1 pt. grape tomatoes
• Kosher salt
• Pepper
• Optional: 3 chopped anchovy fillets
• For Serving: Greek yogurt

Steps

• The oven should be heated to 218 Celsius degrees, toss the garlic, beans, onions, olives, and anchovies (if you chose to use them) with 1 tablespoon oil and 1/4 teaspoon pepper on a wide-rimmed baking sheet. Leave for 12 to 15 minutes, or until vegetables are tender and starting to brown.
• Meanwhile, in a large skillet over medium heat, heat the remaining tablespoon of almond oil and should be seasoned with 1/4 teaspoon salt and pepper and cooked until golden brown and opaque throughout, leave for 4 to 5 minutes per side. Make sure to serve with vegetables and, If needed, yogurt.

Grilled Steak Tortilla Salad

This recipe can feel most like getting the best of both worlds. The steak mixed in the salad with the unexpected kick of the jalapeños will instantly make you forget that you’re having a salad. 

Ingredients

• 1 and 1/2 lb. skirt steak
• 1 tsp. chili powder
• 1 1/2 lb. plum tomatoes, then cut them into pieces
• 2 sliced scallions
• 1 thinly sliced jalapeño
• 2 tbsp. fresh lime juice
• 1 bunch arugula, thick stems discarded
• 1 c. fresh cilantro (coriander in English)
• Kosher salt
• Pepper

For Serving: Charred flour tortillas 

Steps

• Use the chili powder and ½ teaspoon each salt and pepper; to season the steak. Either broil or grill to the desired doneness, if you’re going for medium-rare, then leave for 3 to 4 minutes per side for medium-rare. Then let it rest before slicing.
• Put together in a bowl the plum tomatoes, scallions, jalapeño, lime juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Then, toss with cilantro (coriander) and arugula; fold in steak.
• Lastly, serve it with charred flour tortillas.

Traditional Chicken Curry

Yes, we understand that having white rice make it to this list is surprising for you, but, yes, it can be a part of a healthy meal! The traditional chicken curry is only 220 calories so it is live proof. This Indian meal is savory, complex yet quick to prepare. 

Ingredients

For the chicken

• 1 and 1/2 lb. boneless, skinless chicken breasts, cut into 2-inch chunks
• 1 c. low-sodium chicken broth
• 2 tbsp. olive oil
• 1 large onion
• 6 crushed with press cloves garlic
• 2 tbsp. finely grated peeled fresh ginger
• 1 finely chopped red chile
• 1 tbsp. garam masala
• 1 tbsp. ground coriander
• 2 tsp. sweet paprika
• Kosher salt
• Pepper
• 2 tbsp. tomato paste
• 1/4 c. plain full-fat yogurt

For Serving: Get plainer full-fat yogurt, cooked rice, and chopped cilantro 

Steps

On medium-high, heat 2 tbsp of oil in a large Dutch oven. 

• Put on onion and leave to cook, while stirring occasionally, until it starts to change color.
• Lessen heat to medium and then cook, while stirring occasionally again, until tender, from 3 to 4 minutes more.
• Add in the garlic and chile, stir then cook for 1 minute.
• Stir in the garam masala, ginger, coriander, paprika, and ½ tsp salt, and then cook while stirring for 2 minutes.
• Stir in tomato paste and cook for another 2 minutes.
• With ½ tsp each salt and pepper, season chicken, then add it to pot and cook, keep tossing occasionally, until it’s no longer pink, 5 minutes.
• Add in the chicken broth and gently simmer, keeping it covered until the chicken is cooked for 6 to 8 minutes.
• Stir in yogurt and lastly, serve over rice, preferably with sprinkled cilantro but only if desired.

Sausage-Stuffed Zucchini Boats

We finally found a way where we can enjoy cheese without all the calories. You can also pair them with pasta for a tasty meal, which is such a surprising meal; cause it has only 350 calories.

Ingredients

• 4 small zucchini
• 2 links sweet Italian sausage (with casing removed)
• 1 small chopped onion
• 2 tsp. olive oil
• 1/4 tsp. salt
• 1 1/4 c. marinara sauce
• 1 c. shredded mozzarella
• Chopped parsley

Optional: any pasta you prefer

Steps

• Cut zucchini in half (lengthwise); scrape out and chop the flesh, leaving 1⁄4 inch shell.

• In a 10-inch skillet, heat olive oil on medium-high. Add chopped zucchini, onion, sweet Italian sausage, and salt. Cook for 8 minutes, breaking up with the back of a spoon.

• In a 3-quart baking dish, spread marinara sauce; arrange zucchini shells on top, cut sides up. Spoon sausage mixture into shells. Top with shredded mozzarella. Cover with foil; bake in 450°F oven for 30 minutes. Uncover; bake for 5 minutes. Garnish with parsley.

• Serve with pasta.

Angel-Hair Pasta with Shrimp and Greens

This recipe can easily provide you with only 85 calories; as shrimp is a great source of protein and selenium, as well as being a powerful antioxidant. This meal will balance out carbs with the choice of shrimps.

Ingredients

• 3 tablespoons extra-virgin olive oil
• 4 cloves garlic, chopped
• 1-pint cherry tomatoes, halved
• Kosher salt
• 8 ounces angel-hair pasta
• 8 cups chopped escarole, kale, and/or Swiss chard
• 1 pound medium shrimp, peeled and deveined
• 1/2 teaspoon red pepper flakes
• Freshly ground pepper
• 1/2 cup fresh basil, chopped
• Grated zest and juice of 1/2 lemon

Steps

• Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs, adding the greens to the water. Drain and rinse under cold water; transfer to a large bowl.
• Combine the shrimp, red pepper flakes, 1/2 teaspoon salt, and a few grinds of pepper in a medium bowl. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and cook until golden, about 1 minute. Add the shrimp and cook until pink, about 3 minutes per side. Add the tomatoes and cook, stirring often, until slightly softened, about 2 minutes.
• Add the shrimp mixture to the bowl with the pasta along with the basil and lemon zest and juice; toss to combine.

Nouran Hassan