Grilled Chicken or Tofu with Mixed Vegetables
As midlife women navigate the changes their bodies undergo, adjusting dietary habits can play a crucial role in maintaining health and wellbeing. One significant change to consider is reducing the intake of carbohydrates, especially those derived from 'white' foods such as white bread, pasta, and sugar. These types of carbs can lead to spikes in blood sugar levels and may contribute to weight gain, a common concern during the menopausal years.
Instead, sourcing carbohydrates from vegetables is an excellent strategy. Vegetables not only provide the necessary carbs but also come packed with fibre, vitamins, and minerals, essential for overall health. They offer a steady energy release, helping to manage blood sugar levels more effectively.
Incorporating a good source of protein in your diet is equally important. Protein supports muscle mass, which tends to decrease with age, and can also help in feeling fuller for longer, aiding in weight management.
In this light, I have crafted a recipe that aligns perfectly with these nutritional goals. My Grilled Chicken or Tofu with Mixed Vegetables recipe is not just delicious but also a healthful choice. It combines lean protein with a rich array of vegetables, providing a balanced meal that's low in 'white' carbs but high in nutritional value. Ideal for midlife women looking to maintain a healthy lifestyle while enjoying their food.
Grilled Chicken or Tofu with Mixed Vegetables
Ingredients:
2 boneless, skinless chicken breasts or 1 block of firm tofu (400g/14 oz), pressed and sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 courgette (zucchini), sliced
1 cup (about 150g) of broccoli florets
1 cup (about 150g) of cauliflower florets
2 cloves of garlic, minced
2 tablespoons (30 ml) of olive oil
Fresh herbs (thyme, rosemary, parsley)
Salt and pepper to taste
Lemon wedges, for serving
Instructions:
Preparation: Preheat your grill to medium-high heat. Chop the vegetables and mince the garlic. Press and slice the tofu if using.
Marinate: Season the chicken or tofu with salt, pepper, and garlic. Marinate for 15-20 minutes.
Vegetables: Toss the bell peppers, courgette (zucchini), broccoli, and cauliflower with olive oil, herbs, salt, and pepper.
Grilling: Grill the chicken or tofu for 6-7 minutes per side or until cooked through. Grill the vegetables until tender and slightly charred.
Serve: Slice the grilled chicken or tofu and serve with the vegetables. Garnish with lemon and herbs.
Optional: Drizzle with balsamic vinegar before serving.
Enjoy this nutritious, high-protein, low-carb dish, perfect for supporting health during menopause!
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