Nutrition is a vital aspect of human health. In fact, it plays a large contribution to several physiologic processes in the body, both in a macroscopic and microscopic level. However, there are instances when a person consumes too much food, way beyond the body’s nutritional requirements. This becomes overeating, which can lead to being overweight or obese.
In line with proper nutrition, a person can control his diet with these meal recipes that promote the sense of fullness.
Chicken and Cashews in Asian Sauce
Two agents that make a person full are chicken and cashews. Both are excellent sources of protein, aside from vitamins and minerals like magnesium, potassium, and iron. According to My Recipes, the ingredients of the dish include a pound of skinless boneless chicken breast (cute into bite-sized pieces), one-fourth cup of unsalted dry-roasted cashews (chopped), half cup of green onions (chopped), two garlic cloves (minced), a tablespoon of grated peeled fresh ginger, half cup of chopped red bell pepper, half cup of chopped celery, three-fourths cup of chopped onion, two teaspoons of sesame oil (separate), two tablespoons of oyster sauce, a tablespoon of honey, half cup of fat-free less-sodium chicken broth, four teaspoons of cornstarch (divided), two tablespoons of dry sherry, and three tablespoons of low-sodium sauce (divided).
To prepare, the chicken, two teaspoons of cornstarch, and the tablespoon of soy sauce are combined in a large bowl, tossing them well to coat. Then, the oyster sauce, honey, broth, remaining two tablespoons of cornstarch, and remaining two tablespoons of soy sauce are also mixed in a small bowl. After that, a teaspoon of oil is heated in a large nonstick skillet over medium-high heat while the chicken mixture is added to the pan and is sauteed for three minutes before it is removed. Next, another teaspoon of oil is heated in the pan and onion, bell pepper, and celery are added to it and are sauteed for two minutes. Then, ginger and garlic are also added and sauteed for one minute. The chicken mixture is returned to the pan and is sauteed for another minute. After that, the broth mixture is added and brought to a boil, cooking for a minute while stirring constantly. Once done, it is removed from heat and is sprinkled with cashews and green onions.
Steamed Salmon and Vegetable Rice Bowl
Aside from chicken and cashews, fish and vegetables also provide fullness to the gastrointestinal tract. Fish like salmon is an excellent source of protein and zinc while vegetables are rich in vitamins, minerals, and dietary fiber. As per BBC Good Food, the ingredients include four 100g salmon fillets, 100g green beans, 200g brown rice, 200g pak choi (chopped into chunky pieces), four spring onions (finely chopped), four tablespoons mixed seeds (pumpkin, sesame, sunflower), pickled ginger, and chopped (optional). For the dressing, the ingredients are four tablespoons kecap manis (sweet soy sauce), three limes, two tablespoon chopped chili, a tablespoon of rice vinegar, and a tablespoon of golden caster sugar.
To prepare, the dressing ingredients are mixed together in a small bowl and then set aside. Then, the rice is boiled in plenty of water for about 15 minutes and drained. Once done, the vegetables and fish are placed in a large steamer in two layers. The fish is steamed for five to eight minutes while the vegetables for four to five minutes until cooked through. Next, the rice is spooned into bowls and is topped with the steamed fish and vegetables. After that, it is poured with dressing and topped with mixed seeds, spring onions, and pickled ginger.
Overall, proper nutrition is important in health promotion and it should not be less than or more than body requirements. Thus, consuming food in moderation, such as eating meals that give a feeling of fullness help a person meet his body’s nutritional needs.