I need quick HEALTHY meal recipes please.

Christi - posted on 03/27/2010 ( 7 moms have responded )

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If anybody can give me some recipes for some quick easy but still healthy meals I would appreciate it so much. Thanks!

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Bethanie - posted on 03/28/2010

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English muffin pizzas:

1-2 whole grain english muffin per person

tomato sauce (homemade or jarred)

shredded mozzarella

variety of toppings such as: jarred roasted red peppers, black olives, canned artichoke hearts, zuchinni, canned crushed pineapple, ham, prosciutto, turkey pepperoni, sun dried tomatoes, etc.

Pre heat oven to 425. Drizzle english muffin halves with a little olive oil. Put in oven until they are lightly toasted. Top with sauce, cheese and toppings of your choice (make your own combinations of things you think will go well together), bake in oven for 15-20 mins until cheese is melted, golden brown and muffin is toasted.



Quiche

1 premade roll out pie crust (like pillsbury)

3 large eggs

1 cup of milk

choice of shredded cheese (white cheddar, yellow cheddar, mozzarella, feta, goat cheese, swiss or pepper jack)

choice of veggies/meat like: asparagus, onions, sausage, roaster red peppers, mushrooms, squash, broccolli, sun dried tomatoes etc.

salt and pepper

Lay pie crust into a pie plate. Wisk eggs until frothy and then add milk and wisk. Add fillings and seasonings. Pour into crust and bake for 45 mins or until eggs are lightly golden and a toothpick comes out clean. Let cool for 5 mins before slicing. Great for dinner or breakfast!



Quinoa Pilaf

Boxed Quinoa, cooked according to package directions in appropriate amount for how many people you are feeding--found in the all natural foods section, a great and super healthy alternative to rice and tastier! Try cooking it in some all natural, low sodium vegetable broth for added flavor.

While quinoa is cooking, roast up some veggies in the oven on 350 for about 20-30 until cooked through and nicely carmelized. I've done asparagus and onions, drizzled with a little olive oil and kosher salt and pepper. Chop up veggies and toss in with cooked Quinoa with a little drizzle of olive oil and more seasoning, if needed. This could be a "vegetarian" meal or used a side dish to accompany a meat.

An easy meat to make with the Quinoa Pilaf:

Maple Rosemary baked chicken

3 large chicken breasts

1/3 cup maple syrup (the REAL kind is best)

1 tbsp olive oil

2 tbsp of fresh or dried rosemary, chopped fine

salt and pepper

Preheat oven to 350. Place chicken into a baking dish and season with salt and pepper. Mix syrup, oil and rosemary together and pour over chicken. Bake for 50-60 mins or until cooked through.



Hope I could help!

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7 Comments

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Angela - posted on 04/02/2010

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Take Chicken breast, adda few fresh vegs and wrap with foil and bake, U can make this ahead of time and freeze- That way its a ready meal.

Allysia - posted on 04/02/2010

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terriyaki chicken

1/3 cup soy sauce
1/2 cup brown sugar
1/2 cup orange juice
3 green onions or 1/2 sweet onion chopped
1 garlic clove
1-2 lbs chicken thighs

put thighs in crockpot. mix all other ingredients and put over chicken. cover and cook on low for 4-6 hours. Serve over rice. I usually make some sort of veggies on the side.

Orange Chicken

1 lb chicken breast cut into strips
1/4 cup Asian toasted sesame dressing
1/4 cup orange juice
3 cups frozen stir fry veggies
3 cups hot, cookes rice
1/4 cup chopped peanuts (optional)

Heat pan medium hi. Add chicken, stir fry 5-7 minutes or till done. Stir in dressing and orange juice and bring to a boil. Add veggies. Cook 5-7 minutes or until heated thru stirring occasionally. serve over rice and sprinkle with nuts, if desired.

Southwestern skillet

1 tbs olive oil
1 1/2 cups green bell peppers (chopped)
3 garlic cloves chopped
1/2 can of rotel tomatoes (diced tomatoes and green chilis)
2 cups unsalted canned black beans
1 1/4 cup water
2 cups cooked brown rice
1/4 cup cilantro chopped
1/2 cup colby jack cheese

coat the bottom of a large pan with oil. Cook green peppers and garlic over high heat for 1-2 minutes. Add tomatoes, chilis, beans and water. mix well and bring ingredients to a boil. cook until the water has evaporated and then reduce heat to medium low. stir in rice and cilantro. cook for 3 minutes. remove from heat, top with cheese and serve.

Note: i usually just use 1 bell pepper, and omit the cilantro. Keep in mind a bean and a rice make a complete protein like a meat. Beans have the protein and rice has the iron.

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When pulling together a quick healthy meal I usually survey what I've got on hand first, starting with a quick-cooking protein: eggs, lean meats like beef, chicken, turkey, or fish, beans or even vegetarian options like tofu or veggie burgers. Then I see what else I've got that would pair well with it, usually squeezing in a couple veggies or some leftovers like pasta or cooked potatoes (they're great pan-fried in a bit of olive oil w/salt, pepper and oregano).

Of course, that's a technique that will work well with just about any vegetable too. :) There are so many mix-n-match options -- I've written a lot more about this on http://www.quickmealhelp.com, where you can download my free e-book too. Today's blog features an Asparagus-Red Pepper Saute that is quick, easy, and adaptable to other veggies too. Hope this helps!

Mellissa - posted on 03/28/2010

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Quesadillas
cut chicken or steak into strips, add desired seasoning and brown
bell peppers(any color you like)
red onions
slice veggies and sautee til tender
flour tortillas(large)
place tortilla in non stick pan and sprinkle with desired amount of shredded cheeses
heat on low until cheese starts to melt
add hot meat and veggies to one half the tortilla
fold empty half over full half
put on plate cut in quarters
serve hot with sour cream and salsa

Caerwen - posted on 03/27/2010

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Butter beans, chopped tomato, chopped spring onions, cucumber, carrot pieces and any other fresh vegies you can find. mix all in with lemon juice, a little mayo and mustard and serve a quick creamy bean salad. You can add tuna or salmon too if you eat fish.

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