5 Western Food Recipes That Are Good for Your Diet

5 Western Food Recipes That Are Good for Your Diet - If you're on a diet, selecting the right foods can be challenging due to numerous dietary restrictions. Many food services offer suitable diet foods, but they often come with a hefty price tag. Instead of spending a lot on pre-made diet foods, why not try making some healthy and delicious recipes at home? Here are five Western food recipes that are perfect for your diet and can be made at a much lower cost.

Garden Veggie Chickpeas Sandwiches

Ingredients

For the filling:

• 10 ounces canned chickpeas
• 2 scallions, finely chopped
• 2 celery stalks, finely chopped
• 2 carrots, grated
• 1 bell pepper, chopped
• 1/2 pickled cucumber, chopped
• 1/4 cup low-fat mayonnaise (or vegan mayonnaise)
• 1-2 teaspoons mustard
• 1/8 teaspoon dried dill (optional)
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 3 tablespoons sunflower seeds (unsalted)
• 2 tablespoons chopped basil leaves

For the sandwich:

• Whole wheat bread
• Lettuce
• Basil leaves (optional)
• Tomato slices (optional)
• Onion slices (optional)
• Sandwich spreads (mayonnaise, spicy mustard, tomato sauce, etc.)

Instructions

1. Prepare the Chickpeas: Start by mashing the chickpeas in a large bowl using a potato masher or a food processor. Ensure they are well-mashed but still retain some texture.
2. Combine Vegetables: Add finely chopped scallions, grated carrots, celery, chopped pickles, and black pepper to the bowl. Mix until all ingredients are well combined.
3. Add Seasonings: Incorporate low-fat mayonnaise, mustard, dried dill (if using), salt, sunflower seeds, and chopped basil leaves into the mixture. Stir thoroughly to ensure even distribution of the flavors.
4. Assemble the Sandwich: Lay a slice of whole wheat bread on a plate and layer it with basil leaves and lettuce. Spread the chickpea mixture generously over the bread.
5. Optional Ingredients: For added flavor, include tomato and onion slices. Top with another slice of whole wheat bread. Your garden veggie chickpeas sandwich is now ready to serve.

Spanish Chickpeas and Spinach Stew

Ingredients

• 2 tablespoons olive oil
• 3 cloves garlic, finely chopped
• 3 shallots, finely chopped
• 1/2 medium onion, chopped
• Cumin powder, to taste
• 1 1/2 teaspoons paprika powder
• 1/4-1/2 teaspoon chili powder
• 1/2 teaspoon salt
• 2-3 teaspoons brown sugar
• Black pepper, to taste
• 2 x 400 grams canned tomatoes (or homemade tomato paste)
• 1 1/2 cups cooked chickpeas
• 200 grams spinach
• Almonds, to taste
• Brown rice (or white rice, if preferred)

Instructions

1. Sauté Aromatics: Heat olive oil in a pan over medium heat. Add finely chopped onions and sauté until fragrant and translucent. Next, add finely chopped garlic and cook until browned.
2. Add Spices: Incorporate cumin powder, paprika powder, chili powder, and salt into the pan. Stir to ensure the spices are well mixed and fragrant.
3. Add Tomatoes: Pour in canned tomatoes and reduce the heat to low. Allow the mixture to simmer and thicken, stirring occasionally.
4. Season: Sprinkle in brown sugar and black pepper, adjusting to taste. Stir well to combine all ingredients.
5. Add Chickpeas: Stir in the cooked chickpeas and continue to simmer for a few minutes.
6. Incorporate Spinach: Add spinach to the pan, cover, and let it cook for about 3 minutes until wilted. Stir briefly and then turn off the heat.
7. Serve: Serve the stew over brown rice, garnished with almonds for added texture and flavor.

Spicy Tuna Roll

Ingredients

• 5 ounces chopped tuna
• 1 tablespoon sriracha sauce
• 1/2 teaspoon chili oil
• 1/2 teaspoon rice vinegar
• 2 tablespoons chopped scallions
• 1 1/2 tablespoons low-fat mayonnaise
• 6 nori sheets
• 1 1/2 cups cooked Japanese rice

Instructions

1. Prepare Tuna Filling: In a bowl, mix chopped tuna, sriracha sauce, chili oil, rice vinegar, chopped scallions, and low-fat mayonnaise until well combined.
2. Prepare Sushi Mat: Place a nori sheet on a sushi mat. Spread a thin layer of cooked Japanese rice over the nori, leaving a 1/4 inch border at the top.
3. Add Filling: Place the tuna mixture in a line across the center of the rice.
4. Roll Sushi: Using the sushi mat, carefully roll the nori from the bottom to the top, pressing gently to ensure a tight roll. Seal the edge with a bit of water.
5. Slice: Cut the roll into bite-sized pieces using a sharp knife.
6. Serve: Arrange the rolls on a plate and serve with soy sauce and wasabi on the side.

Chickpea Salad with Lemon, Tuna, and Olives

Ingredients

• 15 ounces chickpeas
• 1 can tuna
• 1/2 cup Kalamata olives, coarsely chopped
• 1/3 cup onions, coarsely chopped
• 1/4 cup cilantro, coarsely chopped
• 1/2 teaspoon salt
• 1 tablespoon lemon juice
• 2 tablespoons olive oil
• Black pepper, to taste

Instructions

1. Combine Ingredients: In a large bowl, mix chickpeas, canned tuna, chopped Kalamata olives, chopped onions, and chopped cilantro.
2. Season: Add salt, lemon juice, and olive oil to the mixture. Stir well to ensure all ingredients are evenly coated.
3. Adjust Flavor: Season with black pepper to taste, mixing thoroughly to incorporate the flavors.
4. Serve: Serve the salad with toasted French bread for a light and satisfying meal.

Sun-Dried Tomato Basil Pasta

Ingredients

• 1 box pasta or spaghetti (your choice)
• 1/4 cup sun-dried tomatoes, chopped
• 1/2 tablespoon garlic, chopped
• 1 tablespoon balsamic vinegar
• 1/2 cup basil leaves, coarsely chopped
• 1/2 medium onion, thinly sliced
• 1/3 cup olive oil
• 3 tablespoons unsweetened almond milk
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Instructions

1. Cook Pasta: Boil pasta according to package instructions until al dente. Drain and set aside.
2. Prepare Sauce: In a blender, combine sun-dried tomatoes, chopped garlic, balsamic vinegar, basil leaves, sliced onion, olive oil, almond milk, salt, and black pepper. Blend until smooth.
3. Sauté Onions: In a pan, heat olive oil over medium heat and sauté the sliced onions until fragrant and translucent.
4. Add Sauce: Pour the blended tomato-basil mixture into the pan and cook until heated through.
5. Combine with Pasta: Add the cooked pasta to the pan and stir well to coat the pasta evenly with the sauce.
6. Serve: Transfer the pasta to a serving plate and garnish with additional basil leaves if desired.

By incorporating these five Western food recipes into your diet, you can enjoy a variety of flavors while maintaining your health and achieving your dietary goals. Each recipe is easy to prepare at home with ingredients that are readily available and affordable. This allows you to control what goes into your meals, ensuring they are both nutritious and delicious.