"Create a quick, easy, cost-effective, nutritious main dish recipe for a family dinner for 5 adults/elderly (ages 37-76) in Bangkok. Cuisine can be American, Italian, French, Thai, or Asian. Avoid eggplant. Use basic kitchen necessities plus meat and only 1-2 additional supermarket ingredients. Focus on healthier, weight-loss-friendly, delicious, and budget-conscious. Include practical tips for prep and cooking. Use metric units."