Awesome Healthy Dinner Ideas for Women's Weight Loss

Our awesome healthy dinner ideas have something for everyone , from good old favorites and fresh seasonal meals to winter warming recipes.  Don’t forget to per up your plate with additional low calories vegetable ( such as cabbage and broccoli) or add a salad plate of fresh leaves enlivened with herbs. 

Prawn and Tomato soup

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Services : 2

Prep & Cook Time : 25 minutes

Calories per potion : 251

Ingredients

  • 2 tbsp olive oil
  • 1 onion, quartered and sliced
  • 3 cloves of garlic, crushed
  • ½ tsp smoked paprika
  • 1 tbsp concentrated tomato puree
  • 400 g / 14 oz / 1 2/3 cups canned tomatoes, chopped
  • 800 ml / 1 pint 8 fl. Oz / 3 ¼ cups vegetable or fish stock
  • 250g / 9 oz / 1 2/3 cups raw king prawns, peeled
  • A few spring of flat leaf parsley, roughly chopped

Method

  1. Heat the olive in a saucepan, then fry the onion over a medium heat for 5 minutes or until translucent.
  2. Add the garlic and fry for 2 more minutes, then stir in the paprika and tomato puree.
  3. Add the chopped tomatoes and stock to the pan, then simmer for 8 minutes. Taste the soup and season with salt and black pepper.
  4. Stir the king prawns into the soup, then simmer gently for 2 minutes or until they just turn opaque and start to curl up.
  5. Serve the soup immediately, sprinkled with parsley.

Top Tips

Serve the soup with an 80g wedge of granary bread and add 176 calories per portion.

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Carrot and Salmon Soup

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Services : 4

Prep & Cook Time : 45 minutes

Calories per potion : 165

Ingredients

  • ½ tbsp caraway seeds
  • ½ tbsp coriander seeds
  • 1 leek, diced
  • 400 g / 14 oz / 1 2/3 cups carrots, peeled and diced
  • 1 ½ / 2 ½ pt / 6 cups vegetable or fish stock
  • 250 g / 9 oz salmon fillet, skinned
  • A few springs of chervil

Method

  1. Measure the caraway and coriander seeds into a large saucepan and dry-fry for 2 minutes or until lightly toasted and fragrant. Grind to a powder with a pestle and mortar.
  2. Return the ground spices to the pan and add leek, carrots and stock. Boil gently for 30 minutes or until the carrots are really tender.
  3. Transfer the soup to a liquidizer and blend until smooth.
  4. Return the soup to the saucepan and season to taste with salt and pepper.
  5. Cut the salmon into bite- sized chunks and poach it gently in the soup over a low heat for 2 minutes or until it turns opaque.
  6. Serve the soup garnished with fresh chervil.

Top Tips

Replace the carrot with the same weight of celeriac for amore savoury flavor. 178 calories per portion.

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Wild Rice Salads

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Services : 4

Prep & Cook Time : 45 minutes

Calories per potion : 204

Ingredients

  • 125 g / 4 ½ oz / 2/3 cup wild and long-grain rice, rinsed
  • 1 medium carrot, peeled
  • 1 radiccho lettuce
  • 50 g / 1 ¾ oz / ½ cup rocket (arugula) leaves
  • 2 tbsp raw peanuts
  • A few springs of dill for dressing
  • 1 tbsp lime juice
  • 1 tbsp smooth peanut butter
  • 2 tbsp light mayonnaise
  •  

Method

  1. Put the rice in a saucepan with 250 ml cold water. When the water starts to boil, cover the pan and turn the heat right down, then simmer for 20 minutes.
  2. Turn off the heat, cover and leave to stand for 10 minutes. Fluff up the grains with a fork and leave to cool to room temperature.
  3. While the rice is cooling, cut the carrots into matchsticks and slice the radicchio lettuce into ribbons.
  4. For the dressing, stir the lime juice into the peanut butter to make a smooth paste, then stir in the mayonnaise.
  5. Toss the rice with the carrots, radicchio, rocket, peanuts and dill. Divide between four bowls and serve alongside the dressing.

Top Tips

Cook the rice the day before and chill overnight, then get lunch ready in minutes the next day.

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Tomato and onion Salads

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Services : 2

Prep & Cook Time : 05 minutes

Calories per potion : 102

Ingredients

  • 350 g / 12 oz / 2 cups small tomatoes
  • ½ white onion, diced
  • 1 tbsp virgin olive oil
  • A handful of fresh basil leaves

Method

  1. Slice the tomatoes in half and arrange them on two plates
  2. Scatter over the onion then sprinkle with freshly ground black pepper and drizzle with olive oil.

Top Tips

Add half a sliced ball of light mozzarella cheese for a 182 calorie meal.

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Steamed Chicken curry

Services : 4

Prep & Cook Time : 10 minutes

Calories per potion : 121

Ingredients

  • 400 g / 14 oz boneless skinless chicken breasts
  • 50 g / 1 ¾ oz / ¼ cup 0% fat Greek yoghurt
  • 1 tbsp curry powder
  • ½ tsp dried chili flakes
  • 2 tbsp coriander (cilantro) leaves, chopped

Method

  1. Cut the chicken breasts into large chunks and season with salt.
  2. Mix the yoghurt with the curry powder and chili flakes, then leave to marinate for 2 hours.
  3. Transfer the chicken into steamer basket and steam over apan of boiling water for 8 minutes or until cooked through.
  4. Divide between 4 warm bowls and serve sprinkled with coriander.

Top Tips

Try serving with a mixed salad to keep the calorie count low.

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Pork and Bean Stew

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Services : 4

Prep & Cook Time : 1 hour

Calories per potion : 328

Ingredients

  • 1 tbsp olive oil
  • 4 pork sausages
  • 200 g / 7 oz lean pork escalope
  • 1 onion, sliced
  • 1 medium carrot, sliced
  • 3 cloves of garlic, crushed
  • 1 tbsp concentrated tomato puree
  • 400 g / 14 oz can haricot beans, drained
  • A few springs of thyme
  • 450 ml / 16 fl. Oz / 1 ¾ cups vegetable stock

Method

  1. Heat the oil in a sauté pan, then brown the sausages and pork on all sides. Remove the meat from the pan and cut the pork into thick slices, then set aside.
  2. Add the onion, carrot and garlic to the pan and sweat over a low heat for 10 minutes or until softened.
  3. Stir in the tomato puree, haricot beans and thyme, then pour in the stock.
  4. When the stock starts to boil, return the meat to the pan and reduce the heat. Simmer gently for 30 minutes, then season with salt and pepper before serving.

Top Tips

Replace the pork with Portobello mushroom and reduce the calories per portion to 288.

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