Sesame Noodles With Chicken
PER 1 SERVING: 340 calories, 11 g fat , 400 mg sodium
Sometimes, a box of fettuccine is just what youre in the mood for, and they work perfectly in an Asian-inspired meal. With this dish, the key is to think of it as a salad, with the noodles serving as your lettuce base. Next, add in some protein , tons of vegetables, and toss it all in a light yet flavorful dressing.
Sesame Shrimp With Smashed Cucumber Salad
A bright and tangy Asian cucumber salad makes a crisp compliment to quick sauteed shrimp. Gently smashing fresh cucumber slices helps them absorb more vinaigrette, almost as if they’ve been marinating overnight. Its a popular technique in many parts of Asia because cucumbers take on sweet, sour, and spicy flavors so well.
Ginger Lemongrass Chicken Soup
This recipe is like tonic for your soul.
Tanya Maslin says Ginger lemongrass chicken soup.
This has to be another favorite recipe of mine. Quick easy and super tasty.
Ginger lemongrass chicken soup for the soul with added snow peas and chilli flakes.
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Wow! The Healthy Mummy team would like to thank our community of mums for sharing their delicious creations with us.
Yes, its hard to believe that you canlose weight all while enjoying these delicious Asian-inspired recipes. But yes, you can!
Dont just take our word for it. Check out some of the some of the AMAZING weight loss results of mums losing weight and living their best and healthiest lives with The Healthy Mummy 28 Day Weight Loss Challenges.
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Considerations To Make Dishes Healthier
As you might expect, dishes that are fried should be avoided. Similarly, try to avoid foods which are high in saturated fat or which contain lots of sauce. Instead, whether its an appetizer, main meal, or aside, try to eat foods which are steamed as these are healthier for you. Alternatively, choose dishes which are boiled, poached, roasted, or even barbequed.
You should also opt for dishes which are loaded with vegetables and choose brown rice over white rice if possible. Finally, beware of sauces, particularly those which are high in sodium. One simple way to reduce your sauce intake is to ask for the sauce to be served separately. This way, you can control the amount of sauce you eat.
Asian Weight Loss Recipes
Sweet & Sour Chicken
Chicken is an excellent source of protein and when it works well in a sweet and sour weight loss recipeIngredients
- 550g tin pineapple chunks in juice
- 400g lean chicken
- 3 tbsp. rice wine vinegar
- 2 tbsp. low sugar ketchup
- 2 tbsp. soy sauce
- 2 tsp. corn starch
Directions
Recipe serves: 4. Calories: 355.
Chicken Satay with Peanut Sauce
Chicken satay is a wonderful dish salty, sweet, tender and rich all at the same time.Ingredients
Directions
Asian Turkey Burgers
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S To Better Health Through Asian Traditions
1. Eat mindfully. In traditional Asian cultures, people enjoy their food with gratitude, rather than multitasking, stung themselves, or counting calories. Make mealtime a happy time by being present, savoring the avors, and honoring your bodys natural hunger and fullness cues.
2. Make vegetables the star, not the supporting actor. Though sauces and seasonings vary, Asian diets all have one thing in commonlots of vegetables at each meal.
3. Use meat as a garnish. Because meat was traditionally very expensive, it is consumed in very small portions per mealjust enough to provide a boost of protein and avor. Fish and seafood are more commonly eaten than meat in many coastal communities.
4. Enjoy soy. Throughout Asia, soy foods are enjoyed by all eaters, not just vegetarians. Try replacing one meat-based meal with one soy-based meal each week, then work your way up.
5. Fill up with hot soups. Sometimes, our bodies confuse thirst for hunger. Rather than lling up on heavy appetizers at lunch or dinner, start your meals with a warm cup of broth-based soup. In most Asian countries, this practice is believed to improve digestion and control the appetite.
6. Drink tea and water. Science has shown many health benets of tea, especially green tea, such as lower risk of obesity and chronic disease. For the biggest nutrition boost, pass on any added cream or sugar.
7. Every meal is an opportunity to bond with friends and family and enjoy the pleasures of the table.
Greenbean Turkey Rice Bowl
Nutrition : 387 calories, 13.3 g fat , 312 mg sodium, 37.1 g carbs, 4 g fiber, 3.4 g sugar, 27.2 g protein
Packed with vitamins C, K, and A , carotenoids, antioxidants and gut-friendly fiber, green beans are like little lean superheroes. They’re associated with preventing colon cancer and vision degeneration, moderating diabetes, and boosting immunity. Plus, they’re super accessible and some of the most affordable high-fiber foods out there.
Get the recipe from Weary Chef.
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Is Chinese Fried Rice Healthy
Fried rice can be very unhealthy dish given that it is a very carb and fat heavy dish from the rice and heavy oil usage, and not enough protein content an average restaurant serving of fried rice is about 800 calories. However, its easy to make a healthier version of fried rice by portioning ingredients mindfully.
Tips For Healthy Weight Loss
Regardless of the diet or meal plan you choose to follow, there are some basic principles to consider when it comes to losing weight. The Academy of Nutrition and Dietetics advises anyone wanting to lose weight and keep it off to steer clear of any diet that claims rapid weight loss doesn’t include exercise as part of the plan, requires you to follow a rigid menu or eliminates entire food groups.
Instead, make sure to choose from a wide variety of fruits, vegetables, lean protein, complex carbohydrates and healthy fats. As far as calories, the number you need to eat each day to maintain your weight depends on a variety of factors including your current weight, activity level and age.
In general, the Academy of Nutrition and Dietetics says women need between 1,600 to 2,400 per day, and men, 2,000 to 3,000 calories per day. The lower end represents a sedentary lifestyle, while the higher end is for people who are very active.
The Centers for Disease Control and Prevention says a safe weight loss of 1 to 2 pounds a week is recommended for most people. To meet this goal, you can reduce your daily calories by 500 if you want to lose 1 pound or by 1000 calories if you want to lose 2 pounds per week.
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Flavorful Asian Recipes That Are Better Than Takeout
Drop that menu and discover how easy it is to make healthier versions of these classic dishes right at home.
When you get a craving for a certain type of food, there really is no changing your mind, and there is something so satisfying about Asian cuisine, isnt there? But oftentimes if you turn to takeout, youre getting Americanized versions of classic dishes that are high in calories and sodium and any and all nutrition is gone. Thats why making your own Asian recipes right at home is the perfect solution.
We rounded up 15 of our favorite Asian-inspired dishes so you can get to cooking in a smarter, yet still delicious way, right in your own kitchen. From fried rice to lo mein to the beloved entrée that is beef and broccoli, theres a good chance that once you master cooking up these meals, youll toss those takeout menus for good. Trust us, these recipes are that good!
Check out these best Asian recipes that are better than takeout.
Common Questions & Answers
A typical Western diet is low in fruits and vegetables, and high in saturated and trans fats and sodium, according to a research article published in the NovemberDecember 2020 issue of Missouri Medicine. The authors note that the Western diet also includes large portion sizes, excess sugar, and high calorie counts. In contrast, the Asian diet is high in fruits, vegetables, whole grains, fish, and healthy fats, and low in sweets, processed foods, and animal products.
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Avoid The One Mistake That Most Diets Tend To Fail At
There are so many things you can do to actually hinder your weight loss journey. Understanding a concept called Energy Balance will allow you to avoid all of those mistakes and focus on what really matters.
Eating healthy doesnt always equate to eating for a better shape or physique. Caloric intake and macronutrient ratios are paramount and should be considered as the foundation of a healthy diet.
Found out how you can find the correct balance of these macronutrients for yourselves and use the meals in this cookbook to take you to your goals while eating delicious and satisfying dishes.
Summer Rolls With Peanut Dipping Sauce
Nutrition : 163 calories, 8 g fat , 193 mg sodium, 10.3 g carbs, 2.3 g fiber, 2 g sugar, 12.4 g protein
You had us spring rollsbut then we saw peanut butter was involved and it was done deal. The dipping sauce not only makes the rolls more satiating and delicious, but it may even help you burn more calories, according to a study in the International Journal of Obesity and Related Metabolic Disorders.
Get the recipe from Sally’s Baking Addiction.
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Chicken Egg Foo Young
Nutrition : 219 calories, 12.7 g fat , 638 mg sodium, 10.1 g carbs, 1 g fiber, 3.9 g sugar, 16.2 g protein
One out of seven people stick to egg whites. If you’re one of them, consider this: Wake Forest University researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease. In fact, the yellow part of the egg contains a nutrient called choline, which plays a key role in optimal brain functioning, cell membrane structure, and liver health.6254a4d1642c605c54bf1cab17d50f1e
Get the recipe from Pickled Plum.
Chicken Mushroom And Bok Choy Bowls
If ground turkey is a staple protein in your kitchen, try ground chickenthe blend of light breast and rich thigh meat is just as flavorful and quick-cooking. A cast-iron skillet helps with browning, but any large skillet will do. True to most stir-frying techniques, we separate the tough stems of the bok choy from the tender leaves and cook them first so that everything has just the right doneness. One large bok choy can stand in for the baby ones be sure to trim off the wide, fibrous ends and cut the stems into thin slices. Serve with Scallion-and-Cilantro Barley to make a hearty grain bowl.
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Pf Chang’s Chicken Lettuce Wraps
Nutrition : 298 calories, 15.7 g fat , 331 mg sodium, 20.2 g carbs, 3.4 g fiber, 8 g sugar, 22.3 g protein
Although no longer a menu option, this PF Chang’s copycat recipe is one of the many lettuce-wrapped divine gifts we’ve stumbled upon. It has all the Asian flavor and none of the belly-bulging consequences.
Get the recipe from Damn Delicious.
Burn Your Fats And Return Me My Fit Body
Do you ever thinking of losing your weight because of the following reasons:
- Easy getting tire with no energy – Fatigue
- Body is getting Fatter and running of of shape – Getting Fatter
- More felt very hard to wake up and sometime no energy to continue your daily work – No energy for do thing
- No confident especially when you are getting fatter – Lack of confidence because of look
- Suddenly of getting fatter like in a period of time – Overweight
- Body shape is getting fatter and faster even though not eating a lot – Metabolism rate problem
- You are exercising but sometime it become fatter and fatter – Exercise and yet become fatter
- Out of 80% of the mother that just gave birth will become fatter due to the fact over eating during the past 9 months before she gave born the baby – After delivered of baby
- And many other reasons.
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Pros And Cons Of An Asian Diet
A perk of the Asian diet is that it doesnt outline set amounts of calories, carbohydrates, protein, and fat to eat. So if you typically struggle to follow prescriptive meal plans, the Asian diet could be a good fit.
The Asian diet can be challenging to follow if you dont have a lot of time to prepare food or if you dont enjoy cooking. A lot of the recipes are complicated, Supan says. Theyre not meant to be a 30-minute dinner you cook when you get home from work. If you meal prep and set aside one day to prepare your meals for the coming week, you might do just fine with the Asian diet.
Another pro of the Asian diet is that you dont have to buy any specialty bars, shakes, or meal plans to follow it. All you need is whole food like fruits, vegetables, whole grains, legumes, tofu and soy products, fish, eggs, and herbs and spices.
That isnt to say that the Asian diet is cheap. Fresh, high-quality foods can be expensive. Thats one big downside, as we all know the cost of fresh fruits and vegetables is going up, which can make it difficult for people to get those in their diets, Supan says.
Roasted Chicken Wings In An Asian Marinade
Who said wings need to always get the Buffalo sauce treatment? In this much healthier recipe, the chicken is soaked in an Asian marinade, then roasted in the oven until they’re perfectly crisp, instead of being drowned in oil in a deep fryer. Low-calorie flavor-bursting wings are always a good idea to us!
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Healthy Chicken Cabbage Stir Fry Recipe
Chicken and cabbage are an amazing combination: two healthy foods come together to form a delectable dish that makes your taste buds tingle with delight! The health benefits of cabbage in helping weight loss have long been known. In Asian food, both chicken and cabbage are considered to be balanced foods, so you cant really go wrong with either one. This Asian version of the classic chicken cabbage stir fry recipe is a balanced mix that is both mild and exciting at the same time.
Beef In Oyster Sauce Recipe
Ingredients:
4 ounces lean beef flank, thinly sliced against the grain 1 1/2 tablespoons cooking oil 1 tablespoon oyster sauce 1 tablespoon dry sherry/dry white wine 1 tablespoon soy sauce 2 stalks scallion, peeled and cut into 1-inch pieces
Preparation:
Combine the beef with the wine and soy sauce and marinate for 20 minutes. Heat up a wok with the oil. Add the beef and stir-fry for 1 minute or until the redness is gone, then add the oyster sauce and scallion. Continue to stir-fry the beef until desired level is reached. Remove from heat and serve with rice.
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What Is The Asian Diet
As there are many countries in Asia, and the cuisines vary greatly from one region to another, there isnt a single Asian diet, says Zhaoping Li, MD, PhD, a professor of clinical medicine and the chief of the division of clinical nutrition at the University of California in Los Angeles. That said, the diets of people living in these regions have several things in common.
More than two decades ago, researchers at Cornell and Harvard universities developed an Asian Diet Pyramid for Oldways, a food and nutrition education nonprofit based in Boston. Similar to the Mediterranean diet, the Asian Diet Pyramid focuses on plant-based and whole foods and minimizes dairy and red meat. Some of the foods included in the pyramid are rice and rice products and noodles, plenty of fruits, vegetables, legumes, soy, nuts and seeds, and plant-based beverages, including tea .
The Asian diet is currently ranked 13 out of 40 diets in the U.S. News and World Reports list of best diets overall.
Asian Cucumber Salad Recipe
Ill start off the list with one of my favorites. Not only is this Asian cucumber salad recipe incredibly delicious, its also very easy and takes only 5 minutes to prepare. Its also a very versatile dish: You can serve it as an appetizer, side dish, or even as a main dish! This Asian cucumber salad recipe is low-carb and is a very effective weight loss dish that you can eat often.
When making this dish, its important to strike a balance between the amount of vinegar and soy sauce that you use. I find that using equal amounts of vinegar and soy sauce tends to work best, and gives the dish a balanced mix of flavors. Try it yourself and see what works for you!
Using garlic in this dish is optional, but I strongly recommend it to give the dish a better flavor .
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