Dinner is an important meal of the day just as our breakfast. There are various benefits of having a healthy dinner. A dinner that is healthy reduces the risks for cardio vascular diseases, stroke and type 2diabetes. It also prevents coronary artery diseases and kidney stones to get a home in your body. Here are 4 healthy dinners which you can prepare within a short period of time and which help keep a healthy and fit body.
Tomato Provolone sandwiches
Ingredients: 1) 1 finely chopped clove garlic. 2) Low fat mayonnaise (1/4th cup). 3) 1 teaspoon dried basil (tulsi) or tarragon and 2 tablespoon fresh. 4) Lemon juice (1 tbsp). 5) Ground pepper (1/4th teaspoon). 6) Slices of bread as per requirement. 7) Slices of cheese (provolone) as per requirement. 8) Pinch of salt. 9) Slices tomatoes (2 or3).
Method: 1) Preheat the oven. 2) Mash the garlic in a mortar and mix it with the mayonnaise, basil leaves, pepper, lemon juice and salt. 3) Broil the slices of bread on a baking sheet for a couple of minutes. 4) Add cheese and broil again till the cheese melts. 5) Now assemble the sandwiches with the mayonnaise mixed with garlic, tomato and the herb.
Kidney Beans (Rajmah)
Ingredients: 1) Kidney beans about 350gms. 2) Olive oil (1tbsp). 3) Cumin seeds (1/2 tbsp). 4) 1 tbsp garlic paste and 1 tbsp ginger paste. 5) 1/4th teaspoon salt and 1/4th teaspoon powdered red chilli. 6) Turmeric (1/2 teaspoon). 7) 1 tbsp coriander powder and 1tbsp cumin powder. 8) Tomato paste/puree (4 tbspoon). 9) Peeled potato cut into cubes. 10) Chopped coriander leaves.
Method: 1) Heat some oil in a frying pan. 2) Add to it the paste of ginger and garlic. 3) Saute the pastes in the oil and then add the dry spices (turmeric, cumin seeds, powdered coriander and cumin, red chilli). Cook the mixture on high flame for about a minute. 4) Add the tomato paste and sauté. 5) Add water (about half a cup) and keep on low fire for 5mins. 6) Add the potatoes and kidney beans and cook it on simmer for 12 minutes. 7) After the water evaporates a little add the chopped coriander leaves. You can have this with handmade rotis.
Corn and rice pilaf with spice
Ingredients: 1) Extra virgin olive oil (2 teaspoons). 2) Finely chopped onion (1/4th cup). 3) 1/4th tsp cardamom (ground). 4) 3/4th tsp cumin seeds. 5) ¼ tsp salt. 6) Cinnamon stick (1/3”). 7) 2 cups and a half sodium-reduced chicken/vegetable broth. 8) Hulled pumpkin seeds (2 tbsps). 9) Corn kernels (1 cup).
Method: 1) Heat oil in medium heat in a pan. 2) Add onion to it for 3 minutes till it turns brown. 3) Add the cumin seeds, cardamom stick, rice and salt according to taste. Stir and let it cook for about a minute till the fragrances of the spices are sensed. 4) Pour the broth now and stir till the mixture boils. 5) Bring down the fire to a low heat and let the broth be absorbed and the rice grow tender. 6) Meanwhile roast the pumpkin seeds for a couple of minutes in a separate skillet in medium heat. Keep stirring it so that it does not get burnt. 5) Transfer the roasted seeds to the rice mixture. 6) After the rice is ready add the corns and stir for 5 minutes. 7) Now remove the cinnamon stick and fluff the pilaf using a fork.
These are dishes which you can prepare within half an hour. They involve less of oil and vegetable which is good for health. Celebrate good health with healthy and tasty dinners that keep your family fit and fine.