Summer time fun: Light delicious meal ideas

Source: Adapted from Low Calorie Cookbook, Reader’s Digest

Here are a few meal ideas that are light, tasty and give you the energy you need to have fun all summer long.

Summer Salmon and Asparagus

• Asparagus contains asparagine, a phytochemical that acts as a diuretic.
• Salmon is a rich source of omega-3 fatty acids, a type of polyunsaturated fat thought to help protect against coronary heart disease and strokes by making blood less “sticky” and therefore less likely to clot. A diet rich in omega-3 fatty acids might also help prevent and treat arthritis.

Preparation time: about 30 minutes
Serves: 4

Each serving provides
360 calories
33 g protein
22 g fat (7 g saturated fat)
4 g carbohydrate (4 g sugars)
2.5 g fibre

Basil-Stuffed Chicken Breasts

• Mozzarella contains less fat than many cheeses. For example, a 1 ounce serving of whole-milk mozzarella has 79 calories and 6.1 g fat, while the same amount of cheddar cheese has 113 calories and 9.3 g fat.
• Watercress contains powerful phytochemicals that help to protect against cancer. It is also a good source of many B vitamins, plus vitamins C and E, and beta-carotene, which the body converts into vitamin A.

Preparation time: 40 to 45 minutes
Serves: 4

Each serving provides
339 calories
40 g protein
19 g fat (6 g saturated fat)
1.5 g carbohydrate (1 g sugars)
1 g fibre

Thai-Style Stir-Fried Beef with Mango

• All orange and red fruit and vegetables, such as mango, red cabbage, and red bell peppers, are excellent sources of beta-carotene and vitamin C—both antioxidants that help to protect against heart disease and cancer. The vitamin C aids the absorption of iron from the steak.
• Apart from adding delicious spiciness to the dressing, ginger also aids digestion.

Preparation time: about 40 minutes
Serves: 4

Each serving provides
265 calories
27 g protein
8 g fat (3 g saturated fat)
20 g carbohydrate (18 g sugars)
3 g fibre

Cod with Spicy Puy Lentils

• White fish, such as cod, is low in calories. Frying it in batter more than doubles the calorie content, whereas brushing it with a little oil and broiling it keeps the fat and therefore the calories within healthy levels – and makes a suitably light summer main dish.
• Lentils, which are small seeds from a variety of leguminous plants, are classified as legumes, but unlike other legumes they do not need to be soaked before cooking. Lentils are a good source of protein, starch, dietary fibre, and B vitamins. Iron absorption from lentils is poor, but vitamin C-rich foods, such as the lemon juice in this recipe, can improve this process considerably.
• Thyme has been used as an antiseptic since Greek and Roman times.

Preparation time: about 35 minutes
Serves: 4

Each serving provides
324 calories
38 g protein
7.5 g fat (1 g saturated fat)
26 g carbohydrate (6 g sugars)
7.5 g fibre

Pears Grilled with Pecorino

• This light salad is a useful source of calcium, needed for healthy bones and teeth. The pecorino cheese, watercress, and arugula all provide this vital mineral.

Preparation time: about 17 minutes
Serves: 4

Each serving provides
130 calories
4 g protein
9 g fat (3 g saturated fat)
9 g carbohydrate (9 g sugars)
2 g fibre

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