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A balanced dinner featuring a plate of orzo pasta, nestled alongside two pieces of pink fish and vibrant broccoli, set against a clean white background.

Balanced Starch-Focused Dinner

An asian woman standing in front of a kitchen full of oranges.Sophie Zhang
This balanced dinner combines complex carbohydrates, a lean source of protein, and fiber-rich vegetables to create a meal that’s both nourishing and satisfying.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Meal Type Dinner
Cuisine International
Servings 1
Calories 1100 kcal
Difficulty Medium
Ingredient Cost $12.50
Shopping Cost$30

Equipment

  • Large pot for pasta or rice
  • Medium skillet for protein
  • Steamer or saucepan for vegetables
  • Knife and cutting board
  • Mixing bowl (if preparing a salad)

Ingredients
 
 

Starch Base: (Choose one)

  • 1 cup cooked pasta e.g., whole grain or gluten-free
  • 1 cup cooked rice white, brown, or wild rice
  • 2 slices sourdough bread

Protein:

  • 4 oz fish fillet salmon or white fish or lamb or beef (cut into thin strips for quick cooking)
  • Salt and pepper to taste
  • 1 teaspoon olive oil or ghee for cooking

Vegetables: (Choose one or mix)

  • 1 cup broccoli florets
  • 1 cup kale chopped
  • ½ cup bell peppers sliced, optional
  • 1 tablespoon lemon juice optional for flavor

Seasoning and Garnish:

  • 1 clove garlic minced
  • 1 tablespoon olive oil or butter, for the starch or veggies
  • Fresh herbs e.g., parsley or basil, chopped, for garnish

Instructions
 

Prepare the Starch:

  • For Pasta or Rice: Cook pasta or rice in a large pot of boiling salted water according to package instructions. Drain and set aside.
    1 cup cooked pasta, 1 cup cooked rice
  • For Sourdough Bread: Toast the sourdough bread lightly and drizzle with olive oil if desired.
    2 slices sourdough bread

Cook the Protein:

  • Season the fish, lamb, or beef strips with salt and pepper.
    4 oz fish fillet, Salt and pepper to taste
  • Heat 1 teaspoon of olive oil or ghee in a medium skillet over medium heat.
    1 teaspoon olive oil
  • Add the protein and cook until browned and cooked through (3-5 minutes for fish, 5-7 minutes for lamb or beef). Remove from skillet and set aside.

Prepare the Vegetables:

  • Steamed Option: Steam broccoli or kale in a steamer for 4-5 minutes or until tender. Add lemon juice for extra flavor, if desired.
    1 cup broccoli florets, 1 cup kale, 1 tablespoon lemon juice
  • Sautéed Option: In the same skillet used for the protein, add another teaspoon of olive oil and sauté garlic until fragrant. Add the broccoli, kale, and bell peppers (if using) and cook until tender (about 5 minutes).
    1 clove garlic, 1/2 cup bell peppers

Combine and Serve:

  • Plate the starch base (pasta, rice, or sourdough).
  • Add the protein on top or on the side.
  • Arrange the vegetables around the plate or on the side.
  • Drizzle with a bit of olive oil or melted butter and garnish with fresh herbs for extra flavor.
    1 tablespoon olive oil, Fresh herbs

Notes

Customizable: This meal allows flexibility with the choice of starch, protein, and vegetables based on preferences and dietary needs.
Healthy Fats: Olive oil or ghee adds a dose of healthy fats, promoting satiety and enhancing the flavors of the meal.
Sleep-Friendly Carbs: Carbohydrates in this meal are beneficial for supporting relaxation and sleep, making it an ideal dinner.

Nutrition

Calories: 1100kcalCarbohydrates: 166gProtein: 53gFat: 26gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 15gCholesterol: 57mgSodium: 880mgPotassium: 1180mgFiber: 11gSugar: 12gVitamin A: 5282IUVitamin C: 214mgCalcium: 217mgIron: 9mg
Keyword Andrew Huberman, balanced dinner, evening meal, low-carb dinner, protein and vegetables

Ingredient Costs: Cost of Recipe by Ingredient Measurements

Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases

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