Chances are that dinner is either rare or
rushed in your home. We’ve talked about
optimizing your diet plan by making
lunch the heavier meal whenever
possible. Also be sure to have a cool
glass of water and an apple or other
fiber-rich snack about an hour before
dinner and having a light meal will be
easier. This is especially important if
you have a family and will be forgoing
their main entrée and sticking to a salad
or a few sides.
Principles for the Evening
Meal
Unless you’re eating dinner early or
planning on working out in the evening,
you need far fewer carbs at your evening
meal. Go easy on breads and pastas and
load your plate with veggies and a small
amount of protein.
-Focus on filling your plate with
about 50% plant foods, 25% grains
and 25% protein.
-If possible, eat the Mediterranean
way, with several small courses
such as a small salad, a cup of
soup, an entrée and a small dessert.
-Make dinner a joyful, laughter
filled meal with friends and family,
a quiet, intimate meal for two, or a
lovely and special meal for one.
The key is to make it special, no
matter what night it is or how much
company you have. Use candles,
flowers and your favorite dishes.
-Linger at the table for as long as
your family schedule will allow.
Take your time with each course.
Meals For One
If you’re dining alone, you have a lot
more freedom and probably a lot more
time to enjoy the preparation and the
meal itself. All of the recipes below
will serve four people. Refrigerate the
other portions for lunch tomorrow or
freeze in small, microwaveable
containers for another night.
If you can, avoid the temptation to read
or watch TV during your meal. Really
enjoy what’s in front of you.
Meals with the Family
As we’ve said before, cooking
Mediterranean-friendly meals when
you’re feeding non-dieting family
members can be challenging. Most
people are too busy or too tired in the
evening to cook a separate meal for
themselves. If you’re not preparing
something that works for both the family
and your diet, have a snack an hour or so
before dinner and stick to a salad and
whatever veggies you’re serving the
family. If the family is having a meat or
poultry entrée, set one portion aside
before adding it to a casserole or
dousing it in sauce, and chop it into a
nice healthy salad.
There are plenty of meals that will work
for both your diet and your family’s
palates. After some time trying recipes,
you’ll have a repertoire that works for
everyone.
Some Delicious Entrees and
Sides
Seaside Pasta
Boil whole-wheat thin spaghetti
according to package directions. Set
aside to drain. In a large, heavy skillet,
sauté 1 T. of olive oil, 1 tsp. of crushed
garlic and 1 cup of sliced mushrooms
for two minutes on medium heat. Add ½
pound of medium peeled and raw
shrimp. Sauté until shrimp are pink,
about four minutes. Add 1 cup fresh
spinach, 1 tsp. fresh basil, 1 t. parsley
and salt and pepper to taste. Cook until
spinach has wilted, about two minutes.
Add drained pasta and more olive oil, if
needed. Add ½ tsp. lemon juice. Stir
constantly until well blended and
heated through.
Herbed Fish Fillets
Spread about 1 T. of olive oil onto a
foil lined baking sheet or dish. Arrange
on it four ½-1 inch thick fish fillets,
preferably a firm fish such as haddock
or cod. In a small bowl, blend 1 T each
of chopped fresh parsley, thyme,
tarragon and garlic. Add just enough
olive oil to make a thick paste and
spread thinly over fillets. Bake at 400
degrees for 20 minutes or until fish
flakes easily in the center. This is
particularly good served on a bed of
fresh spinach or kale.
Curried Asparagus
Trim one pound of fresh asparagus,
discarding woody stems. In a small
bowl, combine 1 T. olive oil, 1 tsp. mild
curry powder, 1 tsp. salt and 1 T.
parsley. Combine well with the
asparagus and roast in a 400 degree
oven for 10-12 minutes, depending on
thickness. Sprinkle with toasted sesame
seeds and serve.
Butternut Squash Bisque
Season two halved butternut squashes
(you can substitute three acorn
squashes if you like) with a bit of olive
oil and one ½ Tsp. of fresh parsley,
thyme and sage per squash half. Roast
in a 375 degree oven approximately 40
minutes or until tender. Scoop the flesh
out, putting two portions in a blender
and setting the other two aside. Blend
the squash until smooth, then add to a
saucepan with 1 c. of chicken or
vegetable stock. Cook until heated
through, add salt and pepper to taste,
then gently stir in the reserved squash
and ½. Low-fat milk. Once heated
through, ladle into bowls and add a
dollop of non-fat sour cream or plain
Greek yogurt and a dash of fresh
parsley.
(This soup doesn’t freeze well, but it
will keep in the fridge for up to a week
and tastes better the second or third
day.)
