I definitely need to eat “volume” – a small snack will never cut it for me, despite that I am constantly snagging something to munch on. I need to feel satisfied not only because I don’t want to feel hungry, but because my body doesn’t react well without the appropriate, and fine-tuned, amount of fuel.
The easiest way to add volume – the most obvious, also, but for some reason not as often as looked to as you might expect – is to load up on veggies. A few sites are good about recommending this simple, incredibly effective “trick” but I feel like people still neglect to use it.
One of my favorite recipes is an enormous sauté of vegetables and ground chicken – I use my Curtis Stone pans, with which I don’t need to use a stitch of oil. (Yes, oil IS good for you, so a dash of olive isn’t the end of the world, but I try to be mindful, and not use it all the time if I don’t need to.)
I sauté diced onions for a few minutes so they brown, then I add in fresh mushrooms (and, often, peppers too – red, yellow, and orange preferably, since they are the sweetest!) I later add diced tomatoes to it to make kind of a “sauce” – one, mind you, that is more vegetables than sauce! In a separate pan, I sauté the chicken, with nothing more than himalayan pink salt and spices.
Separately, I steam – in a BPA free microwaveable container, of course! – diced (or pre-riced!) cauliflower. If I don’t have pre-diced (sometimes it is hard to find), I steam cauliflower florets – when they are done, and nice and soft, I use a potato masher to make little “diced” or “riced” type pieces. You can use a food processor to do the same thing – this just takes less time and clean up to use a masher. 🙂
I have everything going at the same time, and will reduce the “sauce” to a simmer if necessary. Once the cauliflower is ready, I mix it – and the “sauce” – into the pan with the chicken. And that’s it!
It makes a HUGE amount a food, and because of the volume of vegetables, each serving is less calories than it would be with just chicken…not to mention, it lasts longer, so you get more meals out of it. 🙂