Sometimes–most of the time?–I just don’t have the time to cook complicated nutritional meals. Life just has a way of getting busy around here… So, just in case you are a little bit like me, here are a few quick t0-go meals that taste terrific and are full of nutrition. Only a few ingredients that you could stock up on next time you hit the grocery store.
- PBJ: nothing wrong with this old favorite as long as you use 100% whole wheat bread, natural peanut butter and natural fruit preserves!
- Whole Wheat Pita pocket sandwiches are delectably stuffed with veggies and cold chicken breast or hard boiled egg. Its shape is perfect for eating on-the-go.
- Peas and tuna are a breeze. Open a can of each, mix, microwave, and you’re set. For a little more flavor, jazz it up with some spices or more vegetables.
- Oatmeal isn’t just for breakfast! Heat some up for any meal of the day. Add cinnamon, walnuts, cranberries, blueberries, almonds, cottage cheese, yogurt, vanilla, bananas… the choices are endless! And it has lots of fiber!
- Beans and brown rice cover two of your main energy sources. The protein in the beans fuels your muscles, while the complex carbs in the rice provides lasting energy. Cook a bunch of brown rice on the week-end so you have it on hand.
- Simple soup and Triscuits will fill you up fast. Add some fresh or even canned vegetables for more nutrients.
- Whole wheat pancakes taste great, no matter what time is blinking on the clock. We make a bunch on the week-end, then just pop them in the toaster during the week for a snack. I put applesauce or almond butter on mine.
- Chicken burritos are probably easier to make than you might think. Heat chicken, beans and vegetables, and wrap them in a whole wheat tortilla. Sprinkle on low-fat cheese and you’ve nearly hit all of the major food groups with one bite.
Mesclun Turkey Mix
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
3 tablespoons olive oil
8 cups mesclun mix or field greens
12 oz. roasted turkey, cubed
1 ½ cups julienned yellow bell pepper
1 cup dried cranberries
½ cup thinly sliced red onion
In a small dish, combine vinegar and mustard. Gradually whisk in olive oil. Mix in salt and pepper to taste and set aside. Place greens in a large bowl. Add remaining ingredients and toss gently. Just before serving, toss with vinaigrette mixture. How easy is that? Servings: 4
Calories: 306; Total Fat : 11 g; Total Carbohydrates : 38 g; Dietary Fiber : 6 g; Protein : 17 g
Mozzarella & Tomato Stacks with Shrimp
2 large beefsteak tomatoes
4 ounces part-skim mozzarella
12 basil leaves
1 tablespoon balsamic vinegar
½ teaspoon salt
4 cups fresh spinach leaves
4 ounces cooked large shrimp
White wine vinegar
Thinly slice the two tomatoes and the mozzarella. Layer the slices of tomatoes with the slices of mozzarella and the basil leaves. Sprinkle the stacks with the salt and vinegar. Arrange each tomato stack on a plate on top of 2 cups of spinach leaves and surround it with 2 ounces shrimp drizzled with a splash of white wine vinegar. That’s it! 2 servings.
Calories: 281; Total Fat: 12 g; Total Carbohydrates: 13 g; Dietary Fiber: 3.5 g; Protein: 34 g
Clams in Tomato-Basil Broth
4 garlic cloves, minced
1 tablespoon olive oil
1 cup finely chopped onion
3 cups coarsely chopped tomato
½ cup white wine
½ cup clam juice
4 dozen littleneck clams (2 ¼ pounds)
¼ cup chopped fresh basil
Heat olive oil in large Dutch oven and add onion to pan; cook until tender, about 3 minutes, stirring occasionally. Add garlic to pan and cook 1 minute, stirring constantly. Add tomato, wine, juice and pepper to pan and bring to a boil. Add clams; cover and cook 8 minutes or until clams open. Stir in basil. 4 2-cups servings
Calories: 141; Total Fat: 4.5 g; Total Carbohydrates: 9.5 g; Dietary Fiber: 1.5 g; Protein: 15 g