"Create a quick, easy, cost-effective, nutritious main dish recipe for a family dinner for 5 adults/elderly (ages 37-76) based in the central region of Thailand. Cuisine can be American, Italian, French, Thai, or Asian. Avoid eggplant and all pungently aromatic vegetables. Use basic kitchen necessities plus meat (not chicken) 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."