Prepare a Satisfying Meal!

 

 Get into the kitchen, grab a source of protein, and follow the instructions. Always focus on the proteins in your main courses to keep you full longer. Here are three main courses that are healthy, high in protein, and low in calories.  

Chinese Orange Chicken

 

Yields 4-6 servings 

 

3 boneless chicken breasts, cut into small cubes

salt and black pepper

1tbsp olive oil 

* Orange Chicken Sauce 

3 minced garlic cloves 

1/2c orange juice

1/2c honey

1/3c soy sauce

1/4c rice vinegar

3tbsp cornstarch 

1/2tsp ginger-white pepper

zest of an orange 

 

Method:

Season chicken with salt and pepper ➡️ Add olive oil to a pan ➡️Cook chicken until nearly cooked through ➡️ Combine all Orange Sauce ingredients, and pour them into the pan ➡️ Stir until combined and thickened.

Serve with rice or quinoa. 

 

Mashed Cauliflower with steak and green beans

120g fat free beef steak

Some green beans 

 

Season steak with salt and pepper and grill over medium heated grill ➡️ in a pan, add some olive oil and add the green beans ➡️ season with salt. 

 

Mashed Cauliflower:

1/2 head cauliflower 

1tbsp lowfat milk

2tbsp lowfat shredded cheese of choice

salt, black pepper, and oregano 

 

Steam cauliflower until soften ➡️ with fork or in food processor, mash the cauliflower until smooth consistency ➡️ Add milk, cheese, and seasoning and mix well. 

Cajun Shrimp

 

10 medium shrimps

1/2tbsp olive oil

1/2 an onion, diced

1/3 diced scallions

1/2c diced bell peppers

2 minced garlic cloves

3/4c low sodium vegetable broth

1/2c tomato sauce

1tbsp chili sauce

1tbsp Worcestershire sauce

2tsp paprika, garlic powder

1tsp onion powder, chili powder, and oregano

Fresh chopped parsley

1 bay leave

 

 

Directions:

In a pot, sauté the onions in olive oil until softened ➡️ Add bell peppers and stir ➡️ Add vegetable broth, tomato sauce, seasoning, chili sauce, and Worcestershire sauce. Bring to a boil then turn the heat on low and let simmer until sauce thickens ➡️ ️Add scallions, parsley, and shrimp, and let the shrimp cook for about 5-7mins. Serve over rice and top with additional scallions.