Dinner without extra calories: baked vegetables with fish or chicken breast

18.02.2025

Dinner is one of the key meals of the day, affecting not only our well-being but also the quality of our sleep and overall body condition. Many people strive to lighten their evening meals to avoid overloading the gastrointestinal tract (GIT) and to prevent gaining excess weight. One of the most effective and delicious ways is to cook roasted vegetables with fish or chicken breast. In this article, we’ll discuss how to create a balanced dinner without unnecessary calories and still preserve the fullness of flavor in your dish.

Why It’s Important Not to Overload the GIT at Dinner

1. Better Sleep Quality
   A heavy, high-calorie dinner can cause unpleasant heaviness in the stomach, often resulting in sleep problems. A lighter dinner helps you fall asleep faster and improves overall rest quality.

2. Maintaining a Healthy Body Weight
   Consuming excess calories in the evening often leads to weight gain. By choosing light yet nutritious meals, you reduce the risk of fat accumulation.

3. Boosted Metabolism
   Light meals keep your metabolism in optimal condition. The body processes micro- and macronutrients more efficiently, which positively affects your energy levels.

Roasted Vegetables: The Basis of a Healthy Dinner

Which Vegetables to Choose

• Broccoli and Cauliflower
  Rich in fiber and vitamin C. They retain a crunchy texture and delicate flavor when roasted.

• Zucchini and Eggplant
  Mild in taste with a juicy structure. They absorb spices well while remaining low in calories.

• Pepper, Onion, Carrot
  Rich in beta-carotene, vitamin C, and antioxidants. When roasted, they become especially fragrant and sweet.

Cooking Tips

1. Minimal Oil
   To keep the calorie count low, use minimal olive or other vegetable oil. Oil helps vegetables achieve a golden crust and a richer flavor.

2. Proper Temperature
   The ideal roasting temperature is 180–200°C. At this temperature, vegetables roast evenly, retaining their vitamins and beneficial elements.

3. Adding Spices
   Use fragrant herbs (oregano, basil, rosemary, thyme) and a small amount of salt. This results in a brighter, more balanced flavor without overloading your body with sodium.

Choosing Protein: Fish or Chicken Breast

Fish

• White Fish (cod, hake, pollock)
  A low-calorie food high in protein. Its mild flavor pairs perfectly with roasted vegetables.

• Red Fish (salmon, trout)
  Contains healthy fats (omega-3) that benefit the cardiovascular system. However, red fish is higher in calories, so watch your portion size.

How to Roast Fish

1. Use Parchment Paper
   Roasting in parchment helps retain the juiciness and flavor of fish without adding a lot of oil.
2. Seasonings
   Lemon juice, fresh herbs (dill, parsley), a little garlic, and pepper are excellent choices for fish.
3. Cooking Time
   On average, a 200–250 g fish fillet needs 15–20 minutes at 180–200°C.

Chicken Breast

• Lean Protein Source
  Chicken breast contains minimal fat and maximum protein – an ideal option for those watching their figure.
• Convenient to Cook
  It’s best to roast chicken breast in a glass dish with a lid or in a special baking sleeve. This keeps the meat juicy and prevents it from drying out.

How to Roast Chicken Breast

1. Preliminary Marinade
   Use natural yogurt, mustard, lemon juice, or soy sauce as a base. This will make the meat softer and more flavorful.
2. Optimal Time
   A 200–300 g chicken breast should be roasted for 25–30 minutes at 180–200°C.
3. Doneness Check
   Pierce the meat with a fork or knife – clear juices mean the breast is done.

Examples of Balanced Meals that Won’t Overload the GIT

1. Roasted Broccoli and Cauliflower + Cod Fillet

   • Marinate vegetables in a small amount of olive oil and spices, then place on a baking sheet.
   • Drizzle the cod with lemon juice, add dill and a little salt.
   • Roast together for 15–20 minutes at 190°C.
   • Outcome: complete protein, low fat, and an excellent set of vitamins.

2. Zucchini, Eggplant, and Pepper + Chicken Breast in Yogurt Marinade

   • Cut vegetables into large pieces, mix with spices, and spread on a baking sheet.
   • Marinate chicken fillet in natural yogurt with garlic and herbs for at least 30 minutes.
   • Roast together for 25 minutes at 180–200°C.
   • Result: tender meat and juicy vegetables with minimal added oil.

3. Carrot and Onion Roasted with Salmon

   • Cut carrots into sticks, onion into half-rings, lightly drizzle with olive oil, and add spices.
   • Rub the salmon with a little salt and pepper, drizzle with lemon juice.
   • Roast for 15–20 minutes at 200°C.
   • Advantage: rich in omega-3 fatty acids and soft, slightly sweet vegetables.

Useful Tips for a Healthy Dinner

• Control Portion Sizes
  Even the healthiest meal can become “too much” in calories if you don’t watch your portions. The average portion of protein is about 100–150 g, and for vegetables – 150–200 g.

• Don’t Forget the Greens
  Add fresh spinach, arugula, or a salad mix to your dish – this boosts vitamin content and gives your meal a refreshing touch.

• Use Salt Moderately
  Too much salt retains fluid in your body. Replace salt with herbs and spices, which enhance flavor without harming your health.

• Drink Enough Water
  A glass of water half an hour before dinner helps avoid overeating and keeps digestion normal.

Conclusion

A dinner without unnecessary calories is not just a simple way to avoid weight gain, but also a guarantee of healthy digestion and sound sleep. Combining roasted vegetables with fish or chicken breast provides the body with everything it needs: proteins, vitamins, and minerals, all without overloading the GIT. Use various vegetables, spices, and marinades to diversify your meals and maintain your interest in Healthy Eating. Remember, the key to success is moderation and a mindful approach to food choice.

We hope our tips help you prepare a tasty, healthy, and balanced dinner that will delight not only your stomach but your whole body as well.