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Posts tagged ‘Easy Meals’

Recipe of the Week: Shrimp and Ginger Vegetable Stir-Fry

shrimp and vegetable stir fry These days I’m all about quick dinners. Besides the usual after work time crunch, who wants to spend extra time in the kitchen on these beautiful (and sometimes hot!) summer evenings? Stir-frys come together fairly quickly and are perfect for using all the veggies in your fridge. This recipe packs a fiber punch from the veggies, and the amount can be increased even more with a high fiber base such as brown rice. For this recipe I chose to use a Jasmine rice instead to add a layer of flavor. On the other hand, the canola oil is a neutral flavor and better for high heat cooking than olive oil, which is why I’m using it here. I’ve found shrimp to be a good, quick-cooking protein (~3 minutes and you’re done!) and makes any meal feel a little more fancy. The shrimp can easily be eliminated for a delicious and nutritionally complete vegetarian or vegan meal.

 

 

 

 

Shrimp and Ginger Vegetable Stir Fry (serves 2 adults and 1-2 pre-schoolers)

Ingredients

1/2 container baby Bella mushrooms, sliced

1-2 stalks of broccoli, cut into small florets

1/4 bunch asparagus, cut into 1-inch pieces

2 scallions, thinly sliced white and light green parts

2 large carrots, cut into thin rounds or matchsticks

1 inch peeled and minced ginger

1 tablespoon Canola oil (have extra on hand)

1-2 teaspoons sesame oil

1/2lb shrimp, peeled and deveined

1/2 cup dry jasmine rice

Salt and pepper to taste, red pepper flakes or hot sauce if you want to spice it up
Directions

1.  Heat the canola oil in a pan. In a separate pot cook the rice according to package directions.

2. Toss the carrots and broccoli into the pan with the oil and add a pinch of salt and pepper. After they begin to soften add the mushrooms and asparagus. Add more oil as needed to ensure the vegetables don’t burn.

3. When all of the vegetables are soft add the scallions, sesame oil, ginger and shrimp and cook until the shrimp are opaque white in the center, ~3 minutes.

4. Place the rice in a bowl, spoon the stir fry on top and enjoy!

Healthy Cooking: Frozen Vegetables

Straightforward frozen vegetables without added sauces can cut meal prep time (think frozen spinach instead of washing, chopping and cooking freshly bought greens) and bring variety to a meal without excess waste. If you don’t routinely use leftovers, everyone in your family likes different veggies, or you want to provide more than one per meal, it doesn’t get easier than cooking frozen vegetables.

To prepare, take a bowl of veggies, add a small amount of water and microwave for 30 seconds to two minutes depending on the amount you have, and before your 5 minute couscous is done your veggies are on the plate. For a child size portion your can pour steaming hot water on them to defrost them, steam them or boil them.

Two benefits to frozen veggies – they keep longer than fresh ones and may be even more nutritious as they’re frozen soon after harvest. Plus, they don’t have any added salt or calories from a sauce and are a blank slate for the flavors of your meal.

Recipe of the Week: Mediterranean Shrimp Salad

Shrimp Salad This simple salad is perfect for a weeknight dinner! if you have more time, grilling the shrimp and peppers will add depth of flavor and give it that extra hint of summer.

Mediterranean Shrimp Salad (serves 2)

Ingredients:

1/2 lb Shrimp
Baby Spinach
Tomatoes
1/2 Bell Pepper
1/8 cup Red Onion
Feta Cheese

Simple Lemon Vinaigrette – I omitted the lemon zest and used whole grain mustard as I had it on hand

1. Mix all salad ingredients except for shrimp in proportion to your taste

2. Grill the shrimp or season with salt and pepper and cook in olive oil for ~ 2 minutes per side until they are pink and opaque

3. Top the salad with shrimp and lemon vinaigrette

Pair with hummus or tzatziki and toasted pita and a cold glass of white or rose wine for a lovely summer dinner!

Recipe of the Week: Chicken and Farro Salad with Lemon-Dill Dressing

This simple salad features farro, a nutty-flavored grain commonly used in place of rice.  Farro is also a good source of fiber, magnesium, and B vitamins. Feel free to substitute quinoa or your favorite grain for the farro, or substitute salmon for chicken to increase heart healthy omega-3 fats.

 

 

Ingredients

1 cup Farro

Grilled or roasted chicken

Spinach (or your favorite greens)

½ cup Raspberries

¼ cup Walnuts

Lemon-Dill Dressing (recipe makes ¼ cup, enough for two salads)

Cooking Instructions:
Farro – place desired amount of farro in a pot of boiling water and simmer for 20 minutes. Drain and refrigerate extra for up to 1 week. 1 cup uncooked will equal ~2 1/2 cups cooked.Lemon-Dill Dressing- Mix 1 Tbs lemon juice, 1 1/2 tsp of dijon mustard and 1/4 teaspoon sugar. Whisk in 1/4 cup of olive oil and then mix in desired amount of chopped dill.

Combine all ingredients in desired amounts and enjoy!

Breakfast in 10

I will be the first to admit that my breakfast routine is in a serious rut. I fall prey as easily as the next person to the “I don’t have time to cook and/or eat something before I go to work” excuse, or “no time to eat once I’m at the office” excuse or any of the other excuses out there. But, it’s past time for a change and I’m ready to commit. If you can squeeze 10 extra minutes into your morning, these breakfasts will help give your day the jump start it needs (no caffeine required)

Tomato Avocado Toast

Toast a slice of bread (my husband’s homemade bread, pictured, works for me!) and top with ~1/8 of an avocado (mashed), chopped tomatoes and a pinch of salt and pepper.

Breakfast Burrito

Ingredients: 1 multigrain tortilla, 2 eggs, shredded cheese, salsa or chopped tomatoes and an avocado.

Directions: 1. Heat a non-stick pan and cook eggs flat like an omelet, whites only if desired. 2. Place the tortilla on a plate, cut the eggs in half and place on the tortilla. 3. Top with shredded cheese, salsa or chopped tomatoes and 1/8 of an avocado sliced into 3 pieces. Season with salt and pepper, wrap and eat.

Overnight Oats

The simplicity of steel-cut overnight oats is worth repeating. Make the oatmeal at night, reheat and add your favorite toppings the next morning.

Another option is Bircher Muesli, with this recipe from My New Roots.

Open-Faced Peanut Butter and Banana Sandwich

Ingredients (just as the title says): Whole wheat bread, peanut or almond butter, and a banana

Directions: Toast bread, spread with your choice of nut butter, top with banana slices. Eat immediately or let the toast cool for a minute, top with a second slice of bread, wrap it in foil and eat it on the go or at work.

While I personally don’t use fruit as the star ingredient in my breakfast, it’s an easy, nutritious way to start the day. Simply chop and mix with yogurt, blend into a smoothie or eat it by itself.

What are your favorite go-to breakfasts?