Quick &
Nutritious Dinner Ideas
1.
Defrost frozen fish filets in the fridge the night before you
plan to use them. Brush the fish lightly with olive oil and season with freshly
ground pepper and other dried herbs. Bake the fish in the oven until done and
serve with ½ cup of pre-cooked brown rice and steamed green beans.
2. Make a salad for your entrée. Chop up your favorite non-starchy
vegetables and serve them over a bed of greens. Add some rotisserie chicken
breast, cottage cheese or another reduced-fat cheese. Have your salad with a
side of whole wheat garlic bread or some fresh fruit.
3. Try chicken tacos. Use rotisserie chicken or defrost and roast
up some frozen chicken. Fill a corn or whole wheat tortilla with shredded
chicken, tomatoes, lettuce, fresh cilantro and black beans. If you want, top it
all with a spoonful of salsa and some non-fat plain Greek yogurt.
4. Scramble up a few eggs for dinner. Top them with peppers and
onions that you&'ve heated from frozen. Throw in a slice of whole wheat
toast with some trans free margarine.
5. Try pasta primavera (vegetables with pasta). Add frozen
vegetables to pasta during the last 3 minutes of cooking. Drain the water and
then toss with a two tablespoons of light salad dressing and cooked diced
chicken. Or, toss in pasta sauce if you prefer a red sauce.
6. Stir fry is another easy option! Keep a frozen vegetable
stir-fry medley in your freezer. Sauté on the stove with vegetable oil. Add
some frozen shrimp or heated chicken and serve over brown rice, quinoa.
7. Make a veggie flatbread. Sauté some frozen or fresh veggies and
pile them onto a premade whole wheat pizza crust (or a whole wheat pita will
also work!) and top with reduced-fat mozzarella cheese and tomato slices. Bake
in the oven until the cheese melts.
8. In the morning, toss some canned beans, canned tomatoes, tomato
sauce, and frozen corn in a crockpot with some cumin, chili powder and garlic.
Cover and cook on low for 6-8 hours to make a chili that will be ready when you
get home. You can also add other vegetables that you have on hand like diced
onions, bell pepper or carrots.
Comments
Post a Comment