Fat burning dinner recipes

Posted: March 9, 2021 By: Comment: 18
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Fat burning dinner recipes

If you are carrying extra weight, it means that you are taking in more energy than is needed by your body. The extra energy gets stored in the your body in adipose tissues. 

According to wikipedia,  Adipose tissue, body fat, or simply fat is a loose connective tissue composed mostly of adipocytes. Around organs, it provides protective padding. However, its main function is to be a reserve of lipids, which can be oxidised to meet the energy needs of the body and to protect it from excess glucose by storing triglycerides produced by the liver from sugars.

So when you follow a calorie deficit diet, you take in fewer calories than required by your body. Because of this, your body turns to its fat reserves for energy and ‘fat burning’ occurs.  

  1. Grilled or pan seared Chicken thigh with grilled broccoli and sweet potato fries
  2. Broken Wheat Vegetable Upma
  3. Masala Oats 
  4. Chickpea Salad
  5. Broccoli soup 
  1. Grilled or pan seared Chicken Thigh 

Ingredients:

  • 500g chicken thighs
  • 2 tsp olive oil
  • 2 tsp smoked paprika or Kashmiri chilli powder
  • 1 tsp onion powder, optional
  • 1 tsp garlic powder, optional
  • 1 tsp pepper, freshly grounded
  • 1/2 tsp salt

Recipe:

  1. Pat dry the chicken thighs and place them in a mixing bowl.
  2. Mix all the spices together, rub olive oil on the chicken and then the spices. 
  3. You can either bake it or cook it in a pan.
  4. To bake, preheat the oven at 200° C. Place the chicken in a well greased oven tray and bake it for 30 min turning the chicken mid way. 
  5. To pan sear it, heat a non stick pan and place the chicken thighs in the pan. Make sure they are not touching each other. Cook it for 20 min on medium flame by flipping it a few times to cook evenly on both sides. 

Serving options:

     1. You can roast broccoli and carrots in the same tray in the oven. Add a little olive oil and salt and pepper to chopped carrots, broccoli and carrots and cook them in the oven when you open it to turn the chicken mid-way. 

     2. Serve it with air fried or baked sweet potato chips

     3. Serve with a side of this healthy version of coleslaw

2.  Broken wheat vegetable upma

Serves 2.

Ingredients:

  • 2 cups broken wheat
  • 1 medium onion, finely chopped
  • 4 green chillies, chopped
  • 1 cup chopped vegetables of your choice
    • Carrots, beans, capsicum, green peas or sweet corn
  • 1/2 tsp mustard seeds
  • a pinch of hing
  • 1/4tsp ginger, finely grated
  • 1/4 tsp turmeric powder
  • 1/2 tsp salt
  • 2 tsp oil
  • 4 cups water
  • 2  tbsp coriander leaves, finely chopped 
  • 1 tbsp fresh coconut, grated (optional)

Recipe:

  1. Pressure cook the broken wheat in 4 cups of water. Keep aside once the pressure is released. 
  2. In a kadhai, heat oil and add hing, mustard seeds and grated ginger. 
  3. Once the mustard seeds splatter, add chillies and then onions and fry till translucent. 
  4. Add the vegetables, turmeric powder and salt. Sauté for the next 5 minutes coating the vegetables with the oil.
  5. Cover and cook the vegetables well. 
  6. Once the vegetables are cooked add the cooked millet and mix well. 
  7. Sauté for 2 minutes till everything is well mixed with each other.
  8. Garnish with coriander leaves and freshly grated coconut. Serve hot.
  1. Masala Oats

Ingredients:

  • 2 cups rolled oats
  • 1/2 tsp ginger garlic paste
  • 1 medium onion, finely chopped
  • 1 medium tomato, finely chopped
  • 1 cup chopped vegetables of your choice
    • Carrots, beans, capsicum, green peas or sweet corn
  • 1/4 tsp turmeric powder
  • 1/2 tsp chilli powder
  • 1/2 tsp garam masala
  • 1/2 tsp salt
  • 2 tsp oil
  • 4 cups water
  • a pinch of nutmeg, optional
  • 2  tbsp coriander leaves, finely chopped 

Recipe:

  1. In a kadhai, heat oil and add onions and ginger garlic paste and sauté till the raw smells goes away.
  2. Add tomatoes and cook till soft.
  3. Add turmeric powder, chilli powder, salt and cook till the oil separates from the masala.
  4. Add the chopped veggies and stir for a few minutes. 
  5. Add water and bring it to a boil. Check the salt make sure it is slightly salty. 
  6. Add the oats, garam masala and the nutmeg. Cook it for 4-5 minutes while stirring continuously. 
  7. Garnish with chopped coriander leaves. Serve hot. 
  1. Chickpea Salad

  Serves 2.

Ingredients:

  • 1 cup chickpeas, soaked overnight (10-12hrs)
  • 1 small onion, finely diced
  • 1 medium tomato, finely diced
  • 1/4 tsp salt
  • 1/4 tsp pepper, freshly grounded 
  • 1/2 tsp lemon juice, freshly squeezed
  • 2 cups water
  • 2 tsp coriander leaves, finely chopped

Recipe:

  1. Cook the overnight soaked chickpeas in pressure cooker for 7-8 whistles. Add salt for the cooking.
  2. You can check if the chickpeas are cooked by mashing one between your fingers. It should be soft and crumble easily. 
  3. Once the chickpeas have cooled down, add them in a large mixing bowl.
  4. Add onion, tomato, pepper, a pinch of salt and lemon juice. Mix well. 
  5. Garnish with coriander leaves. 
  1. Creamy Broccoli Soup

Ingredients:

  • Half a head of broccoli, chopped
  • 1.5 cup milk
  • 1 cup water
  • 1/2 cup carrots, chopped (optional)
  • 2 tsp olive oil
  • 1 small onion, chopped
  • 1.5 cups water or vegetable stock
  • 2 garlic cloves, finely chopped
  • 2 tsp oregano
  • 1 pinch nutmeg powder
  • 1/4tsp pepper, freshly grounded 
  • 1/4 tsp salt
  • 1.5 tbsp maida or whole wheat powder

Recipe:

  1. Bring water to a rolling boil in a saucepan, turn off the stove and add the broccoli florets. Let them sit for few minutes and then drain the water. Set the broccoli aside. 
  2. Heat a thick saucepan and pour oil. 
  3. Add the onions and then minced garlic and sauté till translucent.  
  4. If you are adding carrots, you can add them at this point and fry them for 2 more minutes. 
  5. Add the maida or whole wheat flour. Sauté for 2 minutes on a low flame. 
  6. Add broccoli and then the vegetable stock or water. 
  7. Cover it with a lid and let it simmer. 
  8. Meanwhile heat the milk till it starts to form bubbles on the side. No need to boil the milk.
  9. When the soup is still hot or warm, use a hand blender to mash the broccoli and the carrots in the saucepan. You can also add them in a mixer grinder once it has cooled down a bit and blend it. 
  10. Place the blended soup on the stove again, add milk and let it simmer on a low flame for a few minutes. Keep stirring.
  11. Add oregano, pepper, nutmeg and salt and stir well. 
  12. Pour soup into individual soup bowl and serve hot. 

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