A Week’s Worth of
Quick, Easy, Healthy & Yummy Meals
Stir Fry
Servings: variable
Ingredients:
· An assortment of colorful vegetables, sliced
Examples: bell pepper, onion, broccoli, water chestnuts, carrots,
mushrooms, spinach, shredded zucchini
· Protein source, sliced:
Examples: boneless, skinless chicken breast; flank or round steak; firm tofu
Include 1 can black beans (drained & rinsed) with the protein source you choose above to increase the fiber, protein, and antioxidants of this dish.
· Sauce:
Examples: black bean sauce (found in the Asian food section), teriyaki sauce, soy sauce
· Spices:
Examples: garlic, ginger, crushed red pepper
1) In large skillet or stir fry pan, heat 1 tablespoon canola oil on high heat. Add spices, cooking only until fragrant.
2) Add protein source to the pan and stir fry until done. Remove from pan and keep warm.
3) Add 1 tablespoon canola oil to pan and more spices. Stir fry vegetables (avoid over-filling pan).
4) Add the protein source back to pan, stir in can of black beans and flavor with sauce of choice.
Serve with a whole grain such as: brown rice, bulghar or quinoa. Balance meal with cow’s or soy milk.
Texas Skillet
By Jan Tilley, MS, RD, LD
6 servings
Ingredients:
1 – 1½ pounds 95% lean ground beef or ground turkey
1 can (15 oz) tomatoes with green chiles
1 can (15 oz) black beans, drained & rinsed
1 can (15 oz) corn, drained
½ cup instant whole grain brown rice, uncooked
1 cup water
½ tsp. each garlic salt, black pepper & chili powder
1 cup sharp cheddar cheese shreds
1) In large skillet, brown ground beef or turkey; drain well.
2) Stir in tomatoes, black beans, corn, brown rice, water and seasonings. Bring to a boil, reduce heat and simmer 15 minutes, stirring occasionally.
3) Top with cheese shreds and serve.
4) Balance with a large salad, baked tortilla chips, and cow’s or soy milk.
Bell Pepper-Feta Pasta Toss
From Cooking Light Magazine
4 servings
Ingredients:
6 ounces uncooked linguini
1 large yellow or red bell pepper, seeded and cut into 1/8 inch strips
1 ¼ cups quartered cherry tomatoes
¾ cup finely chopped parsley
¼ teaspoon salt
1 (4 ounce) package crumbled feta cheese with basil and sun-dried tomatoes
1 (2 ¼ ounce) can or ¼ cup sliced ripe olives, drained
1) Cook pasta according to package directions.
2) Place bell pepper in a colander; drain pasta over bell pepper.
3) Combine pasta, bell pepper, tomatoes, and remaining ingredients in a large bowl.
4) Serve immediately.
Instant Black Bean Soup
From Cooking Light Magazine
5 Servings
Ingredients:
2 (15 ounce) cans no-salt-added black beans, undrained
½ cup bottled salsa
1 tablespoon chili powder
1 (16 ounce) can fat-free, less-sodium chicken broth
½ cup (2 ounces) shredded sharp cheddar cheese
5 tablespoons low-fat sour cream
5 tablespoons minced green onions
2 ½ tablespoons chopped fresh cilantro
1) Place beans and liquid in a medium saucepan; partially mash beans with a potato master or the back of a large wooden spoon.
2) Place over high heat; stir in salsa, chili powder, and broth. Bring to a boil.
3) Ladle soup into bowls; top with cheese, sour cream, onions, and cilantro.
4) Serve with toasted tortilla wedges or cornbread, carrot sticks, and cow’s or soy milk.
Salmon croquettes:
From Cooking Light Magazine
8 servings
Ingredients:
1/3 cupplain fat-free yogurt
1 tablespoonwhole-grain Dijon mustard
2 large egg whites
Cooking spray
1/2 cupchopped onion
1/2 cupchopped celery
1 cupcrushed saltine crackers (about 15 crackers), divided
1/4 teaspoondried tarragon
1/8 teaspoonfreshly ground black pepper
2 (6-ounce) cans pink salmon, skinless, boneless, and drained (such as Bumble Bee)
2 1/4 cupsgrated carrot
4 teaspoonsbutter
1) To prepare rémoulade, combine first 9 ingredients in a bowl; cover and chill.
2) To prepare croquettes, combine 1/3 cup yogurt, 1 tablespoon mustard, and egg whites in a bowl. Set aside.
3) Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 1/2 cup onion and celery; cook 4 minutes or until tender. Cool slightly.
4) Combine onion mixture, yogurt mixture, 1/2 cup crackers, 1/4 teaspoon dried tarragon, 1/8 teaspoon pepper, and salmon in a bowl; toss gently. Cover and chill 10 minutes.
5) Divide salmon mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Coat patties evenly with remaining 1/2 cup crackers. Cover and chill 20 minutes.
6) Combine carrot and 1/4 cup rémoulade in a bowl (reserve remaining sauce); toss gently to coat.
7) Melt butter in a large nonstick skillet over medium-high heat. Add patties; reduce heat to medium. Cook 4 minutes on each side or until lightly browned. Serve croquettes with carrot salad and remaining sauce.
Alternative Recipe – Salmon Croquettes: Combine canned salmon (1-2 cans) with mustard, 1-2 eggs, crushed crackers or bread crumbs, and sautéed bell pepper and onion. Form into patties and pan fry in a small amount (1-2 teaspoons) of canola or olive oil until golden brown on both sides.
Pumped Up Pasta
Ingredients:
Ground beef or turkey; or diced chicken (optional)
Assorted veggies: diced onion & bell pepper; mushrooms; grated zucchini
Frozen ravioli or whole wheat pasta
Pasta sauce
1) If using meat, brown the in a Dutch oven or large pot.
2) Add the veggies and cook until tender.
3) Add pasta sauce and simmer on medium heat until ready to serve.
4) Boil ravioli or whole wheat pasta. Drain and rinse.
5) Balance the meal with salad, bread and cow’s or soy milk.
Fresh Fish & Leafy Greens
Ingredients:
Fresh or frozen fish – try cod, tilapia, salmon, or your favorite.
Olive oil
Fish seasoning marinade (found by the fish counter at Whole Foods or Central Market)
1) Lightly coat the fish with oil.
2) Top with marinade
3) Grill, bake or broil until fish easily flakes with fork.
4) Serve with home-made macaroni & cheese or a whole grain (such as couscous, rice pilaf, bulghar, or quinoa), salad, cooked leafy green (see below), bread, and cow’s or soy milk.
Basic Sautéed Kale
From Eating Well Magazine
4 servings
Ingredients:
1 tablespoon plus 1 teaspoon olive oil, divided
1 – 1 ½ pounds kale, ribs removed, coarsely chopped (remove the ribs, chop the leaves, then wash the kale, allowing some water to cling to the leaves)
½ cup water
2 cloves garlic, minced
¼ teaspoon crushed red pepper
2-3 teaspoons sherry vinegar or red wine vinegar
¼ teaspoon salt
1) Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute.
2) Add water, reduce heat to medium-low, cover and cook, stirring occasionally, until kale is tender, 12-15 minutes.
3) Push kale to one side, add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute.
4) Remove from the heat. Stir in vinegar and salt to taste.
Provided by:
Amy Culp, RD, LD 512.517.7624
sCULPture Nutrition & Fitness