Dinner Without Extra Calories: Delicious Ideas for a Light Evening

After a long day, it’s important to have a nutritious and delicious dinner that won’t overload your digestive tract or add unnecessary calories. Baked vegetables with fish or chicken breast are the ideal option for those who want to stay fit and take care of their health. In this article, we offer several balanced dinner recipes to help you enjoy your evening meal without feeling heavy.

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1. The Benefits of Baked Vegetables and Lean Proteins

• Baked Vegetables:

  • Retain more nutrients compared to fried ones.
  • Rich in fiber, vitamins, and minerals.
  • Low in calories and help improve digestion.

• Fish and Chicken Breast:

  • Excellent sources of high-quality protein.
  • Contain little fat, especially when cooked without skin and with minimal oil.
  • Provide essential amino acids and, in the case of fish, omega-3 fatty acids.

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2. Balanced Dinner Recipes

2.1 Baked Fish with Vegetables

Ingredients:

• White fish fillet (cod, hake, pike perch) — 200 g
• Broccoli — 150 g
• Cauliflower — 150 g
• Carrot — 1 pc.
• Red onion — 1 pc.
• Cherry tomatoes — 5–6 pcs.
• Lemon — 1/2 pc.
• Olive oil — 1 tbsp
• Fresh herbs (parsley, dill) — to taste
• Salt, pepper, spices — to taste

Preparation:

1. Preheat the oven to 180°C.
2. Wash and cut the vegetables: cut broccoli and cauliflower into florets, carrot into rounds, onion into half rings.
3. Place vegetables in a baking dish, drizzle with olive oil, add salt and spices, mix.
4. Place the fish fillet on top of the vegetables. Salt, pepper, drizzle with lemon juice.
5. Add cherry tomatoes and sprinkle with chopped herbs.
6. Cover the dish with foil and bake for 25 minutes. Then remove the foil and bake for another 5–7 minutes until lightly golden.
7. Serve hot.

Benefits:

• Fish provides protein and healthy fats for your body.
• Vegetables add fiber and vitamins, supporting good digestion.

To add this recipe to your SYPB 30 calorie counter, follow the link: "Baked Fish with Vegetables"

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2.2 Chicken Breast with Vegetable Ratatouille

Ingredients:

• Skinless chicken breast — 200 g
• Eggplant — 1 pc.
• Zucchini or squash — 1 pc.
• Bell pepper — 1 pc.
• Onion — 1 pc.
• Tomatoes — 2 pcs.
• Garlic — 2 cloves
• Olive oil — 1 tbsp
• Dried herbs (Provence or Italian) — 1 tsp
• Salt, pepper — to taste

Preparation:

1. Cut the chicken breast into portions, season with salt and pepper.
2. Wash and dice all the vegetables the same size.
3. In a non-stick pan, heat the olive oil and fry the chicken pieces until golden.
4. Add the onion and garlic, fry until the onion is soft.
5. Add all other vegetables, mix well.
6. Sprinkle with dried herbs, season with salt and pepper.
7. Simmer on medium heat, covered, for 15–20 minutes, stirring occasionally.
8. Serve hot, garnished with fresh herbs.

Benefits:

• Chicken breast — a source of lean protein.
• Vegetable stew is rich in fiber and antioxidants.

To add this recipe to your SYPB 30 calorie counter, follow the link: "Chicken Breast with Vegetable Ratatouille"

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2.3 Salmon Fillet with Asparagus and Lemon Sauce

Ingredients:

• Salmon fillet — 200 g
• Asparagus — 150 g
• Lemon — 1 pc.
• Garlic — 1 clove
• Olive oil — 1 tbsp
• Salt, pepper — to taste
• Fresh dill — to taste

Preparation:

1. Preheat the oven to 180°C.
2. Wash the asparagus and remove the tough ends.
3. Place the asparagus on a baking tray, drizzle with half the olive oil, salt.
4. Place the salmon fillet skin side down on top of the asparagus. Salt, pepper, drizzle with juice of half a lemon.
5. Mix the remaining oil with finely chopped garlic and dill, spread over the fish.
6. Bake in the oven for 20 minutes until the fish is cooked.
7. Serve with lemon wedges.

Benefits:

• Salmon is rich in omega-3 fatty acids, good for the heart.
• Asparagus is a source of vitamin K and folic acid.

To add this recipe to your SYPB 30 calorie counter, follow the link: "Salmon Fillet with Asparagus and Lemon Sauce"

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2.4 Warm Salad with Chicken and Baked Vegetables

Ingredients:

• Chicken breast — 150 g
• Salad leaves (mix) — 100 g
• Sweet potato — 1 pc.
• Beetroot — 1 small
• Red onion — 1/2 pc.
• Feta or goat cheese — 50 g (optional)
• Olive oil — 1 tbsp
• Balsamic vinegar — 1 tbsp
• Dijon mustard — 1 tsp
• Honey — 1 tsp
• Salt, pepper — to taste

Preparation:

1. Preheat the oven to 200°C.
2. Peel and cube the sweet potato and beetroot.
3. Place vegetables on a baking tray, drizzle with half the olive oil, salt, and bake for 25–30 minutes until soft.
4. Season the chicken breast with salt and pepper, grill or bake in the oven until done, then slice.
5. Prepare the dressing: mix remaining oil, balsamic vinegar, mustard, and honey.
6. In a bowl, combine salad leaves, baked vegetables, and chicken.
7. Add thinly sliced red onion and, if desired, crumbled cheese.
8. Pour the dressing over, toss well, and serve immediately.

Benefits:

• The salad is rich in fiber and vitamins.
• The combination of protein and complex carbs provides lasting satiety.

To add this recipe to your SYPB 30 calorie counter, follow the link: "Warm Salad with Chicken and Baked Vegetables"

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2.5 Steamed Fish Patties with Vegetable Side Dish

Ingredients:

• White fish fillet — 300 g
• Egg — 1 pc.
• Onion — 1/2 pc.
• Oat flakes — 2 tbsp
• Carrot — 1 pc.
• Green peas (fresh or frozen) — 100 g
• Cauliflower — 150 g
• Salt, pepper, spices — to taste

Preparation:

1. Grind fish fillet, onion, and carrot in a meat grinder or blender.
2. Add egg, oat flakes, salt, pepper, and mix the mince well.
3. Form small patties.
4. Steam the patties for 15–20 minutes.
5. Boil or steam the cauliflower and peas until soft.
6. Serve the patties with the vegetable side, add a bit of fresh herbs if desired.

Benefits:

• Steaming preserves maximum nutrients and lowers calorie content.
• Vegetables add fiber and vitamins to the dish.

To add this recipe to your SYPB 30 calorie counter, follow the link: "Steamed Fish Patties with Vegetable Side Dish"

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3. Tips for Preparing a Light Dinner

• Use less salt and more natural spices: This adds flavor to dishes without retaining excess fluid in the body.
• Favor steaming, baking, or grilling: This reduces the amount of added fat.
• Include a variety of vegetables in your diet: This ensures you get different vitamins and minerals.
• Control portion sizes: Moderation helps you avoid overeating and heaviness.
• Don’t forget water: Drink enough fluids throughout the day, but try not to drink too much while eating.

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A light dinner is the key to good well-being and quality sleep. Baked vegetables combined with fish or chicken breast will not only provide your body with the necessary nutrients but also give you the pleasure of eating tasty and healthy food. Experiment with recipes, add your favorite ingredients, and enjoy every meal without extra calories or overloading your stomach.

Bon appétit and stay healthy! 😊