Healthy Diet Recipes

Serves: 4
Preparation time: 15 minutes + soaking
Cooking time: 35 minutes
Calories per serving: 860
Not suitable for freezing

Ingredients:

Sultanas (optional), 50 g (2 oz)
Anchovy fillets, 50 g (2 oz)
Haddock, cod or salmon fillet (skinned) 450 g (1 lb)
Garlic cloves, 2
Breadcrumbs, fresh
Pine Nuts, 50 g (2 oz)
Fennel Seeds, 5 ml (1 tsp)
Olive Oil, 100 ml (4 fl oz)
Parsley, flat-leaf chopped 600 ml (4 tsp)
White wine, 100 ml (4 fl oz)
Bay leaf, 1
Peppercorns, 1
Salt and Pepper
Spaghetti, 350 g (12 oz)
Garnish: lemon wedges and flat-leaf parsley

Instructions:

1. Anchovies should be drained and the oil kept. The fish should be cut into bite sizes. Take 45 ml of warm water and soak the sultanas for 10 minutes.
2. Prepare crushed garlic. Combine anchovies, garlic, fennel, pine nuts, olive oil and breadcrumbs.
3. Cook till crisp and brown turning occassionally. 200 deg C (400 F) for about 20 minutes. Add parsley and drained sultanas.
4. Combine bay leaf, peppercorns, fish, salt, white wine and water (300 ml, 10 fl oz). Cook in a shallow vessel below the breadcrumb mixture for about 15 minutes, till cooked. Separate the fish from the liquid.
5. Reduce the strained liquid in a pan to about 60 ml (4 tsp). AT the same time cook the spaghetti in salted water (boiling) till tender (10-12 minutes). Sieve the spaghetti and mix with the reduced liquid at high heat for a couple of minutes.
6.To present; Add the fish to the spaghetti. Add the breadcrumbs and garnish with lemon and parsley.

Ever wonder how you can possibly lose weight when the average dinner out contains over 1,000 calories? Well, don’t fret! Keeping yourself in shape when dining out is simply a matter of ordering the right menu.
Below are 6 tips for having a healthy dinner out (while still enjoying your meal like normal!):
- Watch Your Drinks – By not ordering an alcoholic beverage, you’ve saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You’ll be glad you did when you consider the calorie savings.
- Have A Salad – One of the best menus to have is salad. Not only will it fill you up so you’ll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.
- Don’t Order An Appetizer Unless Necessary – Do you know that some appetizers have more calories and fat than the main course? Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It’s not a healthy way to start your meal.
- Choose The Right Kind Of Foods – Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you’ll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you’ll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you’ll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.
- Don’t Overeat – Today, many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you’ll be less tempted to overeat.
- Say “No” To Sugary, Fatty Desserts – Instead, go for a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option isn’t available, try a cup of coffee with skim milk to help satiate your desire for something sweet.
The next time you go out for dinner, keep the above tips in mind. You will be surprised how many calories you are able to slash out of your meal just by ordering the right menus! Happy healthy eating!