Whether you've had a long day at work, are doing the after-school activity junket, or just don't really feel like spending a lot of time cooking, you still have to eat! Here are some suggestions for preparing healthy, quick dinners at home.
While things do sometimes happen unexpectedly, many times we know when it will be a busy or late night. Plan for it when you have the time!
- Leftovers: Cook & freeze extra portions (or two different meals) when you have time. Reheating is quick & easy.
- While cooking dinner, cook more lean protein (e.g., chicken strips, ground beef, etc.) than you'll need & refrigerate it. Add a carbohydrate & fruit or vegetable for a new quick meal.
- Crockpot: It takes very little effort & only a few minutes to add ingredients & turn it on.
- Write down some quick, easy go-to meals. Hang it on the fridge or pantry door.
- For the organizationally challenged or free-spirits, keep a well-stocked pantry & freezer. (More on this in the coming weeks...)
Examples--
1) Stir-fry: Strips of chicken, beef, or pork; instant brown rice; pre-cut or frozen veggies; sauce.
2) Spaghetti: Ground beef or turkey; whole grain or enhanced pasta; veggies (mushrooms, bell peppers, tomatoes, etc.); tomato sauce. Consider adding a side salad.
3) Sandwich or wrap: Add a protein, lettuce, tomato, & desired "flavoring" to a whole grain tortilla or bread. Add a side salad or fruit salad for a more substantial meal.
4) Salad: Add a protein, lettuce, & whatever "flavoring" you want... Examples:
* Asian (chicken strips; lettuce; mandarin oranges; slivered almonds; light ginger or Asian dressing).
* Taco (ground beef, turkey, or chicken; lettuce, tomato, corn; black beans; light sprinkling of low-fat cheese; few corn chips; salsa).
* Chef (slices of turkey, ham, roast beef; lettuce, tomato, cucumber; light honey mustard dressing; if you need a little more substance, add a hard boiled egg).
5) Brinner (aka breakfast for dinner): a veggie omelette (or frittata... an Italian omelette that lets you just throw the veggies in without folding!); whole grain toast; fruit salad.
Want more ideas??? Check out:
- Tips for Quick Meals: www.webmd.com/diet/healthy-kitchen-11/10-tips-for-fast-cooking?ecd=wnl_nal_din_061511
- $3 per serving Diet Dinners (plus a bunch of other quick, healthy, cheap recipes): www.eatingwell.com/recipes_menus/recipe_slideshows/3_diet_dinners
- 6 Recipes with 8 or less ingredients for under $15 per family: www.webmd.com/food-recipes/features/meal-planning-6-dinners-budget
- Ideas for Rotisserie Chickens: www.webmd.com/food-recipes/features/easy-rotisserie-chicken-recipies
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