Yummy Recipes For A Quick, Healthy Dinner!

(photo: miseenplace.us)

fish in parchment paper

I love to cook! My family is in the restaurant business and cooking was a part of our family dynamic. Recipes are a great inspiration (especially if you’re not confident about experimenting with cooking), but never underestimate cooking clean and quickly with what’s in your fridge!

Let’s say you have a piece of salmon or chicken as your base meat for your meal. Now what? How can I make this meal exciting?

-Add sprouts, mushrooms, peapods, broccoli slaw and the meat in a piece of parchment paper (keep the size of paper generous). Add spices and flavored vinegars, a drizzle of EVOO or flavored olive oil. Fold the paper lengthwise, then fold the ends under like a present and tuck under. Put into a baking dish and cook at 400 for 20 minutes depending on the density of the meat you’re using. Serve over ½ cup of brown rice.

-Add sweet red pepper, onions, tomato pieces, and chickpeas with your protein. Add pitted olives, a drizzle of olive oil, cinnamon or curry powder. Bake in 375 degree oven until the meat is cooked.

-Add zucchini, tomato, basil, mushrooms, and a dash of sea salt., Add capers and skip the salt because they are stored in brine( add them toward the end so they don’t mash). Serve over ½ cup whole wheat rotini.

-Try Meyer lemons (their taste is different than standard lemons- I just recently tried them and really enjoyed them). Add chopped organic spinach, sprinkle roasted pine nuts, and a sprinkle of freshly shaved reggiano parmesan over the top when you serve the dish.

Healthy eating is affordable and easy. It’s healthy because you manage the salt, fats, and sugars added, and cooking provides opportunity for creativity.

Manga!

Sunday 05/20/12- Workout-:

stretch tape- 30 minutes

walk in a nature preserve with the children (70 minutes)

Sunday 05/20/12- Food Diary:

Breakfast-

3 -3 inch pancakes made with almond flour, protein powder, nonfat milk and 1/4 cup whole wheat pancake mix (150 cal) *Sunday is our family-made pancake day. Fun!

1 piece low-salt bacon (90 cal)

bowl of mixed fruit of cantaloupe, strawberries, banana (70 cal)

A.M. Snack :

whole wheat pita chips (homemade) with Tahini dip *(190 cal)

Lunch-

4 oz chicken (187 cal)

1 whole wheat wrap, organic spinach leaves, organic romaine leaves, broccoli slaw, mango salsa (130 cal)

1/4 cup rinsed organic no-salt black beans (190 cal)

P.M. Snack-

pear ( 57 cal)

1/2 cup non-fat cottage cheese ( 70 cal)

Dinner-

4 oz wild-caught salmon (130 cal)

1 cup steamed broccoli (26 cal)

1/2 cup brown rice, peas, carrots, garlic, spices ( 220 cal)

Dessert-

8 oz. 0% Greek yogurt (130cal) Mix all 3 ingredients together

banana (90 cal)

shaved dark chocolate, roasted pecans (50 cal)

TOTAL CALORIES: 1755

*Tahini Dip:

in a blender add-

1 1/4 cup edamame

1/4 cup tahini

juice of 1/2 lemon

2 tbsp EVOO

1/2 tsp each-sea salt, black pepper

1/2 cup chopped cilantro

1 clove chopped garlic

 

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