Dinner of Just 200 Calories, Look How I Prepare It: There Isn’t Even a Slice Left
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In today’s fast-paced world, finding the time and energy to cook a healthy and satisfying meal can be a challenge. However, with a little planning and creativity, it’s possible to whip up a delicious dinner that’s both low in calories and high in flavor. One such example is a mouthwatering dish that clocks in at just 200 calories per serving. Let’s dive into the details of this culinary masterpiece!
Ingredients:
- Lean minced meat: Approximately 450g or 2 cups.
- Potatoes: 3 large potatoes, diced, which equates to roughly 3 cups.
- Light cheese: Around 150g or 1 1/2 cups grated.
- Garlic: 2 cloves, minced, or about 2 teaspoons.
- Tomato sauce: 2 tablespoons, equivalent to approximately 1/8 cup.
- Onion: 1 onion, chopped, approximately 1 cup.
- Optional spices: Paprika, curry, and coriander, each at 1/2 teaspoon.
- Salt: 1/2 teaspoon.
- Extra virgin olive oil: 3-4 tablespoons, roughly 1/4 – 1/3 cup.
- Chopped rosemary: Enough to season.
- Aromatic herbs: To taste.
Step-by-Step Preparation Process
- Preparing the Potatoes:
- Peel the potatoes and cut them into thin slices.
- Place them in a greased dripping pan, sprinkling the bottom with 50g of grated light cheese.
- Brush the potatoes with olive oil, season with aromatic herbs, and bake in a preheated oven at 200°C for 20 minutes.
- Cooking the Minced Meat:
- In a non-stick pan, heat a drizzle of olive oil and add the chopped onion.
- Brown the onion, then add the minced meat and minced garlic cloves.
- Sear the meat, add tomato sauce, salt, and optional spices.
- Flavor with chopped rosemary and cook until the minced meat is ready.
- Assembling and Baking the Dish:
- Pour the cooked minced meat over the baked potatoes, spreading it evenly.
- Sprinkle the remaining grated cheese on top.
- Bake in the oven for an additional 15 minutes at 200°C.
Nutritional Benefits of the Dish
Despite its low calorie count, this dinner packs a nutritional punch. Lean minced meat provides protein for muscle repair and satiety, while potatoes offer complex carbohydrates for sustained energy. Additionally, the dish is rich in vitamins and minerals, thanks to the inclusion of garlic, onion, and aromatic herbs.
Tips for Variations and Substitutions
Feel free to get creative with this recipe! You can swap out the minced meat for a plant-based alternative to make it vegetarian or vegan-friendly. Adjust the seasoning according to your taste preferences, experimenting with different herbs and spices for added flavor depth.
How to Make It Vegan/Vegetarian
To make this dish vegan or vegetarian, simply substitute the lean minced meat with your favorite plant-based protein option, such as lentils, tofu, or textured vegetable protein (TVP). You can also bulk up the dish with additional vegetables like mushrooms, bell peppers, or zucchini for added fiber and nutrients.
Health Benefits of Using Lean Meat
Opting for lean minced meat in this recipe not only helps keep the calorie count low but also provides essential nutrients like iron, zinc, and B vitamins. Lean meats are also lower in saturated fat compared to fattier cuts, making them a heart-healthy choice for dinner.
Creative Serving Ideas
Serve this flavorful dish with a side salad of mixed greens dressed with balsamic vinaigrette for a refreshing contrast. You can also pair it with steamed vegetables or roasted root vegetables for a complete and satisfying meal.
Importance of Portion Control
While this dinner may be low in calories, it’s essential to practice portion control to maintain a balanced diet. Be mindful of serving sizes and avoid overeating, even if the meal is delicious and nutritious.
How to Store Leftovers
If you happen to have leftovers, store them in an airtight container in the refrigerator for up to three days. Simply reheat in the microwave or oven until heated through before enjoying another tasty meal.