Healthy 332-calorie Meal Perfect for Midweek Dinner with ‘Drinkable’ Sauce
A registered dietitian and personal trainer, Emily Chalk, who is popularly known as @emthenutritionist on Instagram, has recently shared a delightful and healthy recipe on her social media platform. This dish, ideal for dinner or meal prep, is described as “super quick,” “high-protein,” and accompanied by a sauce so delicious that she humorously mentions she could “drink” it by the bucketload.
Creating wholesome and nutritious midweek meals can often be a challenge, especially after a long day at work. The temptation to opt for quick and easy options for the family can be strong. This is where having a plan in place and prepping ahead become essential. Emily’s recipe comes as a convenient solution for those searching for a tasty and health-conscious dish to enjoy during the week.
The star of this weeknight wonder is a Thai prawn meatball bowl served with a zesty peanut sauce. The ingredients required for the prawn meatballs include 150g raw prawns, 1 egg, 3 tbsp plain flour, 1 spring onion (finely chopped), zest of 1 lime, 1 tbsp chopped coriander, 1 tsp garlic paste, along with a pinch of salt and pepper.
To complement the dish, the peanut dressing is concocted with 1 tbsp peanut butter, 2 heaped tbsp thick yoghurt (0% or full-fat), juice of 1 lime, 2 tbsp sriracha, 1 tsp honey, 2 tbsp light soy sauce, and 1⁄2 tsp garlic paste. Additionally, for the salad component, 1 carrot shaved, 1⁄4 cucumber shaved, 2 tbsp peas or edamame, and 1 spring onion finely sliced are needed.
Despite the seemingly long list of ingredients, the preparation process is rather straightforward. Emily advises finely chopping the prawns into a minced consistency, leaving some chunks intact. These prawns are then combined with the other meatball ingredients, ensuring not to overmix. Shape the mixture into balls using two spoons, and cook them in a non-stick frying pan until golden brown and thoroughly cooked.
The sauce ingredients are blended together, with the flexibility to adjust the levels of spice, acidity, or saltiness according to personal preference. The salad ingredients are shaved and tossed together, ready to complement the meatballs. Combine all elements, including sticky rice, sliced avocado, and coriander sprinkles, to create a complete and satisfying meal.
It’s essential to note that even when aiming to lose weight, consuming an adequate amount of calories is crucial. According to the NHS guidelines, an average man requires 2,500kcal a day, while an average woman needs 2,000kcal a day. By incorporating balanced and flavoursome meals like this Thai prawn meatball bowl, individuals can enjoy delicious dishes without compromising their health goals.
In conclusion, Emily’s innovative recipe serves as a testament to the idea that healthy eating can be both enjoyable and accessible, even on busy weeknights. Through simple yet flavourful creations like this, individuals can maintain a nutritious diet without sacrificing taste or convenience. Whether prepared for a quick dinner or as part of a meal prep routine, this 332-calorie meal with a delightful ‘drinkable’ sauce is sure to become a household favourite.