Publicado  terça-feira, 25 de maio de 2010

The Key To Quick Meals

Obviously you can't cook a chicken breast in 5 minutes. This article is intended to show you new and tasty ways to prepare meals based on some staple ingredients. The key to these quick meals is to always have these staple ingredients on hand and cooked, if necessary.

This only requires shopping and cooking about twice a week, then refrigerate or freeze the remaining food to last through the work week. In the morning, prepare these quick meals and take them in your cooler for a full day's supply of muscle-building protein and complex carbohydrates.

The Staples

Cooked In Advance:
Cooked skinless chicken breast
Cooked brown rice
Boiled eggs
Cooked pasta
No Cooking Required:
Canned salmon/chicken/tuna
Lean deli meat (turkey, chicken breast, roast beef)
Canned vegetables (corn, green beans, chickpeas, red and white beans, crushed tomatoes)
Fresh fruit (bananas, apples, pears, strawberries)
Canned fruit (in its own juice)
Low-fat cheese sticks
Low-fat, low-sugar yogurt (such as Light-n-Fit Carb Control)
Low-fat cottage cheese
100% whole wheat bread and/or whole wheat tortillas
Quick cook oats (or oatmeal packets)
Nuts (peanuts, soy nuts, almonds, walnuts, pecans)
Nut Butters (peanut butter, almond butter, macadamia nut butter, soy nut butter)

The Recipes

Grilled Chicken Wrap

cooked shredded chicken breast
1 whole wheat tortilla
shredded lettuce (may substitute with cabbage or spinach)
light or nonfat creamy dressing (i.e. ranch, Caesar)
1 slice 2% or nonfat singles cheese

Lay tortilla on a flat surface.
Place shredded chicken in center of tortilla and drizzle with dressing.
Top with cheese and shredded lettuce.
Roll up tightly; secure with toothpick and wrap in plastic wrap if not eating immediately.
(Note: You can microwave the wrap for 30-60 seconds before adding lettuce to melt the cheese.)

Chicken, Rice & Beans

Cooked Shredded Chicken Breast
1/2-1c cooked brown rice
1/4 can red beans
2 tbsp. barbeque sauce

In large bowl or tupperware, combine rice, beans, and chicken.
Add barbeque sauce and stir together until well-coated.

Salmon Burgers


1 can salmon
1/4c oats (may substitute with brown rice or chunks of whole wheat bread)
2 tbsp. dried onion
1 tsp. garlic powder
ground black pepper
salt (optional)
1 egg white

Mix all ingredients in a medium bowl and form into large ball. (If too runny, add more oats; if too dry, add another egg white or a few teaspoons water.)
Heat skillet to medium heat.
Divide mixture into 4 sections and form patties about 1/2" thick.
Spray skillet with cooking spray and add patties to skillet, cooking 2 minutes on each side or until browned.
(Note: This recipe requires more prep work, so for faster preparation, make patties the night before. The salmon is already cooked, so browning is just for flavor and to bind the ingredients together.)

Egg Salad Sandwich

3-4 boiled egg whites (may keep 1-2 yolks)
2 tbsp. low fat mayonnaise
1 tbsp. yellow mustard
ground black pepper
2 slices 100% whole wheat bread
shredded lettuce or spinach leaves
1/2 can tuna (optional for more protein, or just use more whites)

Chop egg whites and add to medium bowl.
Add mayo, mustard, black pepper, and tuna.
Mix well and spread over bread.
Top with lettuce or spinach leaves and second slice of bread.

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