Nowadays, with our hectic schedules, we have so little time for cooking and preparing meals. Most of us go to work foodless, and end up ordering some fast food. Once we’re back home at night, we feel so lazy to cook that we either end up preparing a sandwich or relying on chips and nuts along with other snacking items instead of having a decent meal.
My goal is to make your life easier. Cooking is not supposed to be a hard task. You can, with a few constant ingredients, prepare an easy and quick healthy meal for dinner or to pack for work.
Today, I will give away some of my recipes:
Step 1: Shop right
Always have some fresh, frozen, or canned vegetables available. Get sliced, processed, light mozzarella or emmental, a shredded mix of both (light of course!), and some spreadable light cheese. In addition, have some turkey, tuna in water, brown rice, brown pasta, frozen tortilla bread, and whole wheat pain de mie. In the meat and co. section, keep some proportioned cubed meat filet and chicken breasts in your freezer, to be able to defrost individual portions. And let’s not forget, light cream, light soya sauce, tomato coulis, low fat yogurt, mustard, and light mayo.
Step 2: get ready to cook!
First recipe: Brown rice and tuna salad
Mix in a bowl brown rice, green pepper, cucumbers, tomatoes cut into small pieces, black olives ( preferably sliced), a bit of corn, lemon, and oil. If you fill a medium sized lunch box of this mix, you’re ready to go!
Second recipe: Very cheesy pasta
Boil some whole wheat pasta. On the side, heat some light cream, with white and black pepper and salt. Add two tablespoons of light shredded cheese mix and some oregano. Add the pasta to the sauce, and add to it some sliced turkey. If you plan on taking this meal to work, make it a bit juicier by adding a bit of light cream to your lunch box once the pasta is cold, and keep the turkey on the side to add it after heating your dish in a microwave.
Third recipe: Beef or chicken casserole
Now is the time to use your cubed meat or chicken. Defrost your frozen portion, and add to it some lemon juice, any types of spices available, and a bit of soya and leave it to marinate for 30 mins. Half cook on the side some vegetables (usually frozen broccoli along with some fresh carrots and sliced zucchini) in a microwave. Just put them in a plate and cover them for around 3 to 4 minutes. Heat a frying pan and throw in it the meat with the juice at high temperature. When the meat is cooked from all sides, decrease the heat; add in the vegetables, and some extra soya/lemon/spices along with some water. Cover your pan for a few minutes, and its ready! For those of you who can’t live without carbs. Make your plate 2/3 meat and vegetables and 1/3 brown rice.
Fourth recipe: Quick and light quesadillas
Get your chicken pieces defrost them. Cut them into smaller pieces, add to them some chili powder, lemon juice, salt and pepper. Slice some onions and green peppers. In a non stick pan sprinkle some spray oil, and add the vegetables. Keep on stirring to avoid burning on low fire. When the vegetables are almost ready, add in the pieces of chicken with the marinade and increase heat and cook for a few minutes. If you want to make sure your meal’s ready, take a small piece of chicken and cut it in two. If it remains pink or bloody in the middle it means it’s still not ready. When all is cooked, pre heat two tortilla breads in the microwave (around 30 seconds max). Place one tortilla bread in a plate and add to it some shredded light cheese, then the chicken mix, and finally some more shredded cheese. Cover it with the second piece of bread, and put it back in the microwave for 1 min max, or on a grill for a few minutes. And there you go. Ideally, share it with someone with some salsa and homemade light sour cream.
Fifth recipe: Cheesy vegetables
In a bowl, pre cook some frozen broccoli, sliced carrots and zucchini, or any other type of vegetables (if you’re using green beans, boil them instead because they dry out in the microwave). Once cooked, add some salt, pepper, and herbs of your choice, along a tablespoon of shredded cheese, a bit of light cream, and two slices of light cheese on top, and cook for 2 more minutes in the microwave. This meal is perfect the way it is for dinner. If you want to pack it for lunch, cook it in a microwavable lunch box, and eat it with a side of brown rice or quinoa.
Try them, tell me which one is your favorite.
More recipes next week!
Bon appétit.
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