The iVillage Gi plan: 17 dinner ideas
1. Tortilla omelette
Boil three new potatoes. Once cooked, slice into 1cm (1/2 in) slices. Heat one teaspoon of oil in a small, non-stick frying pan and gently cook half a finely sliced onion. Add the potato slices. In a small bowl, gently beat two medium-sized eggs with a tablespoon of water. Add to the pan and cook over a gentle heat until set. Serve with lots of sliced tomatoes, three slices of wafer-thin ham and spring onions.
2. Salmon fish cakes
Drain 75g (3oz) canned salmon. Mash salmon together with 75g (3oz) mashed potatoes patties. Mix in half a teaspoon curry powder, salt, pepper and a dash of lemon juice to taste. Cover the grill pan with foil and brush with oil. Divide and shape the mixture into three and coat in a dusting of flour. Place under a hot grill. Cook for about five minutes on each side until browned. Serve with steamed green vegetables such as broccoli or kale, sprinkled with balsamic vinegar.
3. Warm potato salad
Boil four new potatoes for 20 minutes or until knife tender. Boil or steam a handful of fresh or frozen green beans for four or five minutes. Once cooked, toss the potatoes and beans into a bowl, add four walnut halves, cherry tomatoes and 30g (1oz) feta cheese. Toss with a teaspoon of extra-virgin olive oil and the juice of half a lemon.
4. Vegetable satay
Heat a teaspoon olive oil in a saucepan and gently cook a sliced onion. Add a cereal bowlful of mixed vegetables, such as sliced courgette, peppers, aubergine and mushrooms. Cover with a lid and cook gently for a further five minutes. Add a crushed clove of garlic and a sliced chilli. Mix enough water into a dessertspoon of crunchy peanut butter to form a paste and stir this into the vegetables. Add two tablespoons of canned, drained chickpeas and simmer for five to ten minutes. Serve with a grilled mini-naan bread.
5.Goulash
Put 50g (2oz) brown rice on to boil. This will take about 35 minutes.
Heat one teaspoon olive oil in a casserole dish and brown off 75g (3oz) lean steak pieces, half an onion and a crushed clove of garlic. Add a teaspoon paprika and a small tin of tomatoes and stir well. Season with freshly ground black pepper and simmer for 30 minutes. Cut half a pepper into strips, add to the goulash and simmer for a further ten minutes. Stir in two tablespoons of natural low-fat yoghurt and serve with boiled rice.
6. Mixed vegetarian pasta
Cook 50g (2oz) pasta according to package directions, don't add salt or fat. Heat a teaspoon of oil in a non-stick pan and add a quarter of sliced onion, half a sliced courgette, a pepper and a handful of sliced mushrooms. Cook until softened and then stir in fresh herbs of your choice and a tablespoon of half-fat creme fraiche. Combine pasta with vegetables and serve.
7. Chickpea stew with couscous
Heat one teaspoon olive oil in a non-stick saucepan. Gently cook a sliced onion and add a clove of garlic and a sliced red pepper. Once slightly softened, add half a (400g (14oz)) tin chickpeas (or other cooked pulses), a (400g (14oz)) tin of tomatoes, a teaspoon tomato puree, a pinch of sugar and herbs such as basil, mint or oregano, paprika or chilli powder. Simmer for 10-15 minutes and serve with 30g (1oz) couscous (dry weight, prepared as per package directions).
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