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By Rebecca Speechley
16 March 2012 14:33
Rounding off the day with a good dinner is something most of us look forward to. The right evening meal will help you to avoid late night snacks and keep you full until breakfast. “Your dinner doesn’t have to be huge, combine carbohydrates such as brown rice or potatoes with lean protein such as chicken or fish and you should feel satisfied,” says yoursdietclub nutritionist Catherine Matthews. Have some yogurt, a fruit salad or a low sugar jelly to satisfy your sweet tooth. “Go easy on sugary puddings – unless you plan on doing some exercise before bed,” says Catherine. If you don’t burn sugar off as energy it will end up being stored in your body as fatTry one of our Yoursdietclub.co.uk favourites – each recipe contains fewer than 500 calories and has 3g of total fat or less per 100g – in line with government low fat guidelines.
Make a sweet and sour sauce by mixing together a small tin of tomatoes, 1 tbsp balsamic vinegar, 1 tbsp water and 1 tsp soy sauce and ½ tbsp cornflour and simmer for 10 minutes. Thinly slice and fry ½ an onion, ½ a carrot and ½ a green pepper until softened then add ½ tsp minced ginger and ½ clove crushed garlic. Toss a diced cod fillet in cornflour and fry until golden, add to the vegetables and pour over the sauce. Serve with boiled rice.
Bake a sweet potato and scoop out the flesh. Fry some chopped onion, green pepper and a tomato with 100g of black beans, a pinch of chilli powder and some dried mixed herbs until warmed through. Mix with the flesh of the potato and pile back into the skin.
Mix 1 tbsp of tikka spice powder with 50g low fat yoghurt and pour over a diced chicken breast. Fry off 1 tbsp finely chopped onion, ½ clove crushed garlic, ½ finely chopped red chilli and 1cm piece of fresh ginger finely grated with pinch of tikka spice powder. Stir in 1tsp tomato puree and 250ml water and bring to the boil. Reduce the heat and add 20g low fat fromage frais and simmer for 15 minutes. Grill the chicken until cooked through, add to the sauce and serve with rice and some fresh coriander leaves if liked.
Preheat the oven to 160 degree c. Chop up a medium potato, a small onion, a stalk of celery and a small carrot and layer in a casserole dish with 100g lean cubed lamb. Sprinkle with black pepper and mixed herbs and cover with 250ml stock. Cover then bring to the boil. Simmer for 5 minutes then transfer to the other and bake without lifting the lid untl the lamb is tender (about 30 minutes).
Stir-fry 100g lean steak cubed for 1–2 minutes. Add 1/2 a sliced yellow pepper, 50g broccoli, and a small sliced onion along with 1 tbsp of water. Stir-fry for 3 minutes, and then add the ½ a pak choi sliced, 5 water chestnuts sliced and 1 tbsp oyster sauce. Heat through thoroughly and serve immediately with boiled rice.
For more great recipes and help losing weight why not join our friendly online diet club? Visit www.yoursdietclub.co.uk to find out more.
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