Sure! Here’s a delicious no-oil chicken masala recipe that you can try for dinner:
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 onion, finely chopped
- 2 tomatoes, pureed
- 2 teaspoons ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder (adjust according to your preference)
- 1 teaspoon garam masala
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- Salt to taste
- Fresh coriander leaves, chopped (for garnish)
- Lemon wedges (for serving)
- Heat a non-stick pan over medium heat. Add the chopped onions and sauté until they turn golden brown.
- Add the ginger-garlic paste and sauté for another minute until the raw smell disappears.
- Add the pureed tomatoes, turmeric powder, red chili powder, garam masala, cumin powder, coriander powder, and salt. Mix well and let it cook for about 5-7 minutes until the masala thickens.
- Add the chicken pieces to the pan and mix them well with the masala. Cover the pan and let the chicken cook in its own juices for about 15-20 minutes until it becomes tender. Stir occasionally to prevent sticking.
- Once the chicken is cooked, check for seasoning and adjust if needed.
- Garnish with freshly chopped coriander leaves.
- Serve hot with steamed rice, roti (Indian bread), or naan. Squeeze some lemon juice on top before eating for added flavor.
Note: You can also add vegetables like bell peppers, peas, or carrots to make it more nutritious and colorful.
Enjoy your delicious and healthy no-oil chicken masala!
- Portion control: While enjoying delicious recipes, it’s important to keep an eye on portion sizes. Be mindful of how much you’re eating and try to avoid overeating.
- Balanced meals: Incorporate a balance of lean proteins, whole grains, fruits, and vegetables into your meals. This will provide your body with essential nutrients while keeping you satisfied.
- Hydration: Stay hydrated throughout the day by drinking plenty of water. Sometimes, we mistake thirst for hunger, so having an adequate water intake can help prevent unnecessary snacking.
- Regular physical activity: Combine a healthy diet with regular exercise. Engage in activities you enjoy, such as brisk walking, jogging, swimming, cycling, or dancing. Aim for at least 150 minutes of moderate-intensity exercise per week.
- Mindful eating: Pay attention to your body’s hunger and fullness cues. Eat slowly, savor each bite, and avoid distractions like watching TV or using electronic devices while eating. This can help you better recognize when you’re satisfied, preventing overeating.
- Include fiber-rich foods: High-fiber foods like whole grains, legumes, fruits, and vegetables can help you feel fuller for longer. They also aid in digestion and promote overall health.
- Limit processed foods: Minimize your consumption of processed foods that are often high in added sugars, unhealthy fats, and calories. Instead, focus on whole, unprocessed foods that are more nutritious.
- Get enough sleep: Aim for 7-9 hours of quality sleep each night. Sufficient sleep is essential for weight management as it helps regulate hunger hormones and supports overall well-being.
Remember, sustainable weight loss is a gradual process, so be patient and consistent with your healthy habits. Consult with a healthcare professional or registered dietitian for personalized advice and guidance on your weight loss journey.
- Healthy cooking methods: Apart from the no-oil chicken masala recipe, opt for healthier cooking methods like baking, grilling, steaming, or sautéing with minimal oil. These methods can help reduce unnecessary calories while still keeping the flavors intact.
- Increase vegetable intake: Make vegetables the star of your meals by including a variety of colorful options. They are low in calories and packed with vitamins, minerals, and fiber, which can help you feel full and satisfied.
- Snack smart: Choose nutritious snacks such as fresh fruits, raw vegetables, yogurt, nuts, or seeds. These options provide essential nutrients and can curb cravings between meals.
- Keep a food journal: Maintaining a food journal can help you track your eating habits, identify triggers for overeating, and make healthier choices. It creates awareness and accountability for your food intake.
- Stay consistent: Consistency is key when it comes to weight loss. Stick to your healthy eating plan and exercise routine even when facing challenges or setbacks. Small, sustainable changes over time yield long-lasting results.
- Seek support: Consider joining a weight loss support group or involving a friend or family member who shares similar goals. Having someone to share your journey with can provide motivation, accountability, and encouragement.
- Practice mindful eating: Be mindful of your eating habits by listening to your body’s hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied. Avoid emotional eating by finding alternative ways to cope with stress or negative emotions.
- Celebrate non-scale victories: Remember that weight loss is not just about the number on the scale. Celebrate non-scale victories like increased energy levels, improved mood, better sleep, and increased strength and stamina.
- Be kind to yourself: Be patient and kind to yourself throughout the weight loss process. Focus on progress rather than perfection and celebrate each small step towards your goals.
Remember, it’s always a good idea to consult with a healthcare professional or registered dietitian for personalized advice and guidance tailored to your specific needs and health conditions.
Best of luck on your weight loss journey!
- Reduce sugary beverages: Cut back on sugary drinks like soda, fruit juices, and energy drinks as they can contribute to weight gain. Opt for water, unsweetened tea, or infused water with fresh fruits for hydration.
- Plan your meals: Take some time to plan your meals for the week. This helps you make healthier choices, control portions, and avoid impulsive, unhealthy eating decisions.
- Control stress levels: High stress levels can lead to emotional eating and disrupt your weight loss progress. Find healthy ways to manage stress, such as practicing yoga, meditation, deep breathing exercises, or engaging in hobbies you enjoy.
- Get support from professionals: If you find it challenging to navigate your weight loss journey alone, consider seeking guidance from professionals such as a registered dietitian, nutritionist, or personal trainer. They can provide expert advice tailored to your needs.
- Practice mindful movement: Engage in activities you enjoy that involve movement, such as dancing, hiking, or playing a sport. Exercise doesn’t have to be boring; find activities that bring you joy and make them a regular part of your routine.
- Stay motivated: Set realistic and achievable goals for yourself. Keep track of your progress, reward yourself for milestones reached, and remind yourself of the reasons why you want to lose weight. Surround yourself with positive affirmations and motivational cues to stay focused.
- Prioritize sleep: Aim for quality sleep as it plays a vital role in weight management. Lack of sleep can disrupt appetite-regulating hormones, leading to increased cravings and overeating. Establish a regular sleep schedule and create a sleep-friendly environment.
- Be aware of hidden calories: Pay attention to hidden sources of calories, such as dressings, sauces, condiments, and toppings. Opt for healthier alternatives or use them sparingly to reduce calorie intake.
- Practice mindful grocery shopping: Make a shopping list before going to the grocery store and stick to it. Avoid shopping when hungry as it can lead to impulsive purchases of unhealthy foods.
- Stay consistent with healthy habits: Consistency is key when it comes to weight loss. Focus on making long-term lifestyle changes rather than quick fixes. Be patient with yourself and embrace the journey as a commitment to your overall well-being.
Remember, weight loss is a personal journey, and what works for one person may not work for another. Listen to your body, make sustainable changes, and celebrate every step forward on your path to a healthier lifestyle.
Best of luck on your weight loss journey!