As per nutritional point of view, dinner should be healthy and low calorie. It should have enough fibre so that one shouldn’t feel hungry in the midnight. There are number of options available for dinner.
Barley Khichdi/ Salad- Good combination of complex carbohydrates and proteins. It provides you soluble fibre, which is helpful in weight loss. Include green vegetables, olives also to make it complete meal.
One of the oldest grain consumed in the world, have multiple health benefits. Good in diabetes. Apart from the known qualities of reducing weight and high fibre, it’s high in certain vitamins and minerals like copper. Copper is important for maintain cognitive functions, manganese supports brain health. Magnesium helps in dilating blood vessels.
1 Cooked Cup along with pulse provides you 175 kcal
Protein- 11 gm
Fibre-5 gm
Chicken in lemon and ginger sauce- Make sauce with ginger pieces and lime juice, cook chicken in this sauce, add sesoning like pepper, salt, thyme or dry basil.
Red Rice Pulav–
Rich in anthocyanin because of red colour. Anthocyanins are antioxidants which protects us against various diseases like cancer , inflammations, various allergies . This is good for weight management too. It Contains 2 gm fibre and 7 gm protein in 100 gm of rice. Add vegetables of your choice to make it more healthy.
Recipe:
Just soak these grains for 15–20 min and cook it for 10 min till done. Add veggies of your taste. You can add lime juice or apple cider vinegar .
Tip-Sprinkle pinch of grated orange rind for zesty taste.( If making salad)
Nutrient value:
Calories along with veggies per medium size bowl
Calories- 150kcal,
Protein – 7gm
Fat. – 5gm
Fibre. – 2gm
Buck wheat Upma with peanuts
Buckwheat is a very good source of manganese and a good source of copper, magnesium, dietary fiber and phosphorus. … The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine.
Tip -Tossed flaxseeds can be added .
Calories- 170 kcal
Protein- 10 gm
Appam with Vegetable stew-
Extremely soft appam and stew made with coconut milk.
Palak ki roti with raita- A high fibre and nutritious dinner with all the goodness of spinach and milk protein.
Grilled chicken in Pineapple and salsa sauce- A High protein dinner recipe.
Steamed fish in banana leaf(Bhappa fish)
Steamed bengali style fish, steamed in banana leaf along with some spices, you can add or remove it as per your taste.
Dal Khichdi- Traditional and all time favorite dal Khichdi. Enjoy with curd or buttermilk.
5 Min grilled broccoli and Mushroom– Make a quick dressing of curd, red chilli powder, salt, ginger and garlic paste, which we generally keep in the fridge, dip broccoli and mushroom well, now grill in microwave or saute in non stick pan.
A yum quick vegetable, can be used as a starter or have with toast
Instant oats upma – Add oats and frozen peas in water, boil add spices of your taste.