Three easy ways to have a low-carb dinner

This simple chicken tray bake is naturally low carb. Photo / 123RF

Evidence suggests that an evening meal rich in carbohydrates can impact our health – here’s how to keep your consumption in check.

Whilst extreme carb-cutting has its detractors, the evidence is there that our carb-heavy, Western diets increase the risk of a number of chronic diseases such as type 2 diabetes and cardiovascular disease.

Studies have also shown that a carbohydrate-rich evening meal can have other negative effects, such as reducing the release of the sleep hormone melatonin, which consequently results in poorer quality sleep. All in all, it makes sense to dial down the carbs at dinnertime. Here’s how…

Keep it complex

It’s not all carbs we need to be wary of but the refined, simple carbohydrates, like white rice, pasta, packet bread and sugary, ultra-processed foods which cause blood glucose levels to spike. By switching to complex carbs, like fruits, vegetables, wholegrains, nuts and seeds, you’ll benefit from the energy and fibre they contain without the blood sugar rollercoaster. This broccoli salad is the perfect example; pair with your protein of choice.

Warm broccoli salad

1. Cook a head of broccoli, cut into florets, for 2 minutes in boiling water and drain.
2. Combine the juice of a lime, 1 tsp honey, 1 tsp finely grated ginger, 2 tsp extra virgin olive oil, 1 tsp apple cider vinegar and ½ tsp Dijon mustard to make a dressing.
3. Place the blanched broccoli in a bowl, add 100g of cooked quinoa (can be from a pre-cooked pouch for ease), toss with the dressing and top with chopped peanuts.

Make a switch

If you can’t bear the thought of giving up your rice, noodles or pasta there are some excellent, lower carb stand-ins available these days; everything from chickpea rice to lentil pasta and shirataki noodles. The latter are made from the konjac plant and are virtually carb-free, a great addition to any low-carb store cupboard.

Veggie shirataki stir-fry

1. Cook the shirataki noodles in salted, boiling water for 3 minutes, drain and set aside.
2. Heat 1 tbsp oil in a large frying pan over a medium-high heat, sauté 2 cloves of crushed garlic along with a selection of sliced vegetables such as onions, carrots, red pepper and mushrooms.
3. Turn down the heat, add the shirataki noodles, a bag of baby spinach, 2 tbsp soy sauce and 1 tbsp of sesame oil and gently toss until the spinach has wilted down.

Meat and two veg

Perhaps our grandparents had it right with their “meat and two veg” approach to dinner, which is naturally low carb if you omit potatoes. Lean protein and at least two plant foods is the perfect formula for a healthy, lower carb dinner. Choose from fish, seafood, skinless chicken, lean pork or beef, tofu or eggs and serve with two or more plant foods such as non-starchy vegetables (leafy greens, broccoli, peas, green beans), wholegrains like brown rice and quinoa, or legumes such as beans or lentils.

Simple chicken tray bake

1. Place a tin of drained cannellini beans in a baking dish.
2. Add a selection of chunky chopped vegetables including onion, carrots, peppers, broccoli and a quartered lemon.
3. our over 200ml chicken stock from a cube.
4. Place skinless chicken thighs (bone-in) on top, drizzle with extra virgin olive oil, sprinkle over some dried, mixed herbs and season well.
5. Cover with foil and bake for 20 mins at 200C.
6. Uncover, give it all a good mix, and return to the heat for a further 20 minutes.