Quick & Easy Dinners

quickdinnersMost of us want quick and convenient among the day-to-day hustle and bustle. Here are some simple tips to achieve a better environment with food and fast fixes. If our space around us is ready for chaos then we can avoid getting bogged down when schedules get hairy! Follow these tools for pairing food choices that are yummy and simple. Healthy is not always delicious, am I right? You pick your pairings. Start with a serving of delicious lean protein, add a carbohydrate (carb) such as breads, grains or fruit with a serving of veggies. Fast and Healthy!

Simple Delicious Ideas:

  • Light Fried Rice with Lean Protein
  • Sautéed Turkey Sausage with your favorite vegetable
  • Diced Chicken Wrap loaded in veggies
  • Baked Lemon Pepper Chicken Breast with Sliced Tomatoes
  • Grilled Chicken Wings dusted with Ranch Powder paired with Carrots and Celery
  • Cucumber Salad with Rolled Lean Turkey

Desserts:

  • Frozen Berries Dipped in Yogurt
  • Sautéed Apples with cinnamon and a scoop of frozen yogurt

Breakfast:

  • Avocado Toast Topped with Egg
  • Ground Sausage with Frozen Diced Peppers and Scrambled Eggs

Try some of these great recipes:

How to keep it simple: This list provides ideas for you to build a tasty meal on campus at our locations or ideas to add to your next shopping trip. Use the columns below to pair foods for a healthy meal. Pick one item from each column.

Need recipe ideas? Plug the ingredients you have on hand into the “Build-A-Meal” feature at http://www.myrecipes.com/search/ingredient-chef for recipes!

 Lean Protein
(4-6oz) 
Carbohydrate  Vegetables (3oz) Healthy Fats (Limit Servings) 
Extra Lean Ground Beef Beans (~1/2 cup) Asparagus Avocado
Egg Whites Chips (~12-15ea) Carrots Canola Oil
Pork Center Loin
or Tenderloin
Crackers (~4-6ea) Cauliflower Nuts
Salmon, Tilapia, Cod, Shrimp Corn Tortilla (2ea) Celery Olives
Sirloin, Flank Steak, Rump Roast Light Greek Yogurt (Look for lower sugar) Cucumbers Seeds
Chicken
(White Meat)
Fruit (Fresh/Frozen or Canned) Green Beans Virgin Olive Oil
Light Tuna Milk (Low Fat or 1-2%) Jalapenos
Ground White Turkey Oatmeal (1/2 cup, unflavored) Lettuces
Pea, Rice or Whey Protein Popcorn (~3 cups cooked) Okra
Tofu Pretzels (15-17ea) Onions
Rice (1/3 cup) Peppers
Starchy Veggies (Corn, Peas, Potatoes, Winter Squash) Radishes
Whole Grain Bread (2ea) Squash
Whole Grain Tortilla (1-12″) Tomatoes
Zucchini *Add in your own healthy options for more choices!
Hospitality Dietitian Mindy Diller, MS, RDN, LD   mindy.diller@ttu.edu 
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