The Healthy Dinner Plate

Do you ever wonder if you are getting in all the different nutrients you need in a day?  Do you eat enough healthy food, to provide the fuel your body needs to keep it running efficiently?

Do you ever wonder what that really looks like?

At one of my recent Weight Watchers meetings we discussed The Healthy Dinner Plate and how to fill it up.

Let's begin with a basic 9 or 10 inch plate...

And divide it into 4 segments.

What kinds of food should we put into each one?



Ideally...

A small 1/4th of the plate will contain a lean protein, such as a chicken breast, or a salmon fillet, beans, or even tofu.  Approximately 3 or 4 ounces.

The remainder of that 1/2 of the plate would be filled with a whole grain or a starchy vegetable such as sweet potato or corn.  A cup or less of grains or pasta; 1 medium potato, or 2 small ears of corn.

Then the other 1/2 of the plate will be filled with zero point veggies such as carrots, green beans, asparagus, tomatoes, salad greens, and the like, and perhaps some zero point fruits.  Up to about 2 cups in total.

Here are some examples...

Lean pork roast, white potato, carrots and cucumbers.

Southwestern Barbecued Pork Tenderloin

Pasta, imitation crab, tomatoes, parmesan cheese.

Seafood Sauce for Pasta

Pasta, tuna, cheese, spinach, onions tomatoes.

Mediterranean Pasta Salad

 

Couscous, corn, black beans, tomatoes onoins, peppers, eggs.

Black Bean and Couscous Salad

 Hummus, Triscuit crackers, leafy greens, carrots.
Low-Fat 'Faux' Hummus

Pasta, chicken, green peppers, carrots, zucchini, snow peas, bok choy, onions.

Asian Salad

Pork tenderloin, rice, beets, cucumbers, apples, cranberries.

Pork Medallions with Cranberries and Apples

Soba noodles, chicken, cabbage, green onions, cucumber.

Soba Noodle Bowl with Cucumber and Cabbage

Sometimes the plate is not a plate at all, but a bowl...

Udon noodles, chicken, snow peas, carrots, onions.

Chicken, beans, rice, onions, peppers.

White Chicken Chili

Sushi rice, prawns, avocado, ginger cucumber, carrots.
Sushi Roll in a Bowl

Borscht with pork, potatoes, carrots, beets, cabbage, onions, carrots.

My Sister's Best Borscht

Or the plate could even be a roll filled with a lean burger and veggie condiments...

Multigrain flat roll, salmon patty, lettuce, onions.

Salmon Patties

Or a combination ...

Whole wheat roll, lean beef burger, chese, lettuce, tomato, onion, bean salad.

3-Bean Salad

Whole wheat flat roll, tuna burger, spinach, tomatoes, cole slaw.

Tuna Burgers

But whatever your plate looks like, try to divide it up this way to make sure you have a well-balanced meal of lean protein and healthy carbs.

Spicy Dry Rub for Pork

This combination of spices makes a lovely dry rub for pork roasts of all kinds, pork tenderloins and even pork chops. 

It goes nicely on the barbecue or in the oven.  I sometimes mix up a few servings of it, and keep it in an airtight container in the cupboard, in order to have it on hand when I want to use it.

Even though it is a dry rub and not a marinade, it flavors the meat very nicely, and does adhere well to the meat.  Not nearly as messy as you might think it would be.

Spicy Dry Rub for Pork
Makes enough for one roast or up to six chops

• 1/2 Tbs paprika
• 3/4 tsp salt
• 3/4 tsp black pepper
• 3/4 tsp white sugar
• 3/4 tsp brown sugar
• 3/4 tsp chili powder
• 3/4 tsp ground cumin

1. Mix all the spices together in a small bowl.
2. Lay the roast or chops on a plate and sprinkle half of the spices on the top and rub into the meat with your fingers.
3. Turn the meat over, and rub the remaining spices onto the other side.
4. Bake or barbecue the roast or chops, as desired.

Note:
The only ingredients with any Weight Watchers P+ values in this recipe are the 2 sugars.  Over 3 or 4 servings of pork, the count becomes negligible so I have not calculated it.

Mix all the ingredients together well.

Spread spice mixture over one side of the roast and pat into meat with your fingers.

Barbecue for about half an hour per side.

Be sure to let the roast rest for a few minutes before you slice it.  Mmmm.

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Simply Delicious Summer Side Salad

When you need just a little something more to add to your dinner plate, this easy salad fills the bill very nicely.  It is crunchy, and tasty, and adds a lot of color as well.  It all comes together in just a couple of minutes.  And if you haven't had both your servings of healthy oils for the day, this will take care of one of them.

Don't make it up too far ahead of dinner-time... the cucumber will get watery and lose its crunch.

Summer Side Salad
Makes 2 servings

• 1 - 4 inch length of a long English cucumber
• 4 thin cross slices of a white onion
• 1 medium tomato
• 2 tsp olive oil
• 1 Tbs white vinegar
• dashes of salt, pepper, and oregano

1. Slice the cucumber into thin slivers.  I like to make deep vertical cuts along the length of the cucumber, and then make thin slices across it. Place in small mixing bowl.
2. Cut the onion rings into smaller pieces and add to the cucumber.
3. Remove the core from the tomato and cut into small chunks, and place in the bowl.
4. Add the rest of the ingredients to the bowl and mix well.
5. Divide the salad into 2 serving bowls.

Per serving.
Weight Watchers P+ = 2.
Calories 69; Protein 1g; Carbohydrate 7g; Fat 5g; Fibre 1g.

Note:
There could be an argument here that the only ingredient that has a P+ value is the olive oil, but Weight Watchers takes all the ingredients into consideration when calculating P+ values in their own recipe builder software, so I have followed suit.

Place slivered cucumber into bowl.  Long English are lovely as they do not need to be peeled.

Add pieces of onion.

Ready to serve.

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