Eating less isn’t the only way to weigh less.
While starving yourself can help you shed pounds, it isn’t healthy and will only leave you with stronger cravings that you’re more likely to cave in on than if you had eaten a moderate, balanced and healthy diet.
The key to losing weight and staying satisfied is to eat foods that are low in calories but high in bulk and fiber, such as vegetables, whole grains (such as pasta and rice) and low-fat soups.
Add a reasonable amount of healthier fats, such as olive and nut oils, a bit of fish or other lean protein, and a modest amount of cheese, and you have the backbone of the Mediterranean diet. It’s not just immensely satisfying, it’s also incredibly healthy.
The recipe for simmered Mediterranean vegetables and tuna is an excellent example of these tasty principals.
The dish by itself is a complete meal, but adding a salad never hurts.
Mediterranean vegetables and tuna
128-ounce can diced fire-roasted tomatoes
2teaspoons extra-virgin olive oil
4cloves garlic, minced
1small eggplant (3/4 pound), peeled and cut into sticks 1/2-inch thick and 2 inches long
1/2teaspoon salt
1/2teaspoon ground black pepper
1small zucchini, cut into sticks 1/2-inch thick and 2 inches long
8ounces whole-grain bowtie or other small pasta
16-ounce can water-packed chunk light tuna, drained and flaked
1/4cup pitted Kalamata olives, chopped
1/4cup chopped flat-leaf parsley
1tablespoon capers, rinsed
4ounces feta cheese, crumbled
Bring a large pot of salted water to a boil.
Meanwhile, drain the tomatoes, reserving 1 cup of juice. Set aside.
In a large nonstick skillet over high, heat the oil. Add the garlic and eggplant and saute until the garlic is golden, about 1 minute. Reduce heat to medium and stir in the salt and pepper. Cover the pan and cook, stirring occasionally, until the eggplant is tender, about 5 minutes.
Stir in the zucchini, tomatoes and juice. Bring the mixture to a simmer, cover the pan and cook until the zucchini is tender, about 5 minutes.
Meanwhile, cook the pasta in the boiling water according to package instructions. Drain and transfer to a large serving bowl.
Stir the tuna, olives, parsley and capers into the vegetable mixture. Cook, stirring until heated through. Gently stir in the feta cheese. Spoon the mixture over the pasta.
Makes four servings. Per serving (values are rounded to the nearest whole number): 459 calories; 119 calories from fat; 13 g fat (5 g saturated; 0 g trans fats); 51 mg cholesterol; 61 g carbohydrate; 27 g protein; 10 g fiber; 1,225 mg sodium.
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