Healthy Meals in a Hurry

Transcription

1 Healthy Meals in a Hurry Plan a weekly menu ahead of time! o Keep it simple & build with your family Make a shopping list based off menu Prepare meals in advance o Avoid unhealthy food choices by having quick and healthy options available. o Prepare meals in bulk and store them for quick access during the week o Slice extra vegetables to store in the refrigerator for easy use Keep food staples stocked to make meal planning quick and easy o Aim to have food items from each food group stocked at home to meet recommendations Add legumes to any meal to make a meatless Monday Have a fun meal once Sample Menu with Prep List Leftovers may be used at lunch or dinner for the next day Sunday Monday Tuesday Wednesday Thursday Friday Saturday Creamy Chicken & Kale Soup V: Use white beans, lentils or black-eyed peas -Defrost pork for Wednesday -Cut vegetables for tomorrow & Tuesday Sesame Ginger Power Bowl -Defrost shrimp for Thursday Chipotle Chicken Burrito Bowl with Cauliflower Rice V: Add extra legumes Sheet Pan Garlic Ranch Pork, Potatoes and Broccoli V: Use Meatless Substitute -Prep citrus fruit -Make vinaigrette for tomorrow Spicy Shrimp & Grapefruit Citrus Salad & Dessert of choice V: Use tofu Leftovers! Build your own pita pizza Tip: Set different toppings out on the counter and let people pick! -Build menu and shopping list for next week Menu can be changed depending on likes/dislikes. Look for this symbol on the Sesame Ginger Power Bowl in the cold section at the cafeteria!

2 Tips for Healthy Valentine s Day Valentine s Day is often the first holiday that can derail us from our healthy lifestyle in the New Year. Don t let this day get you permanently off track! Instead, remember that balance is key and all foods fit into a healthy lifestyle. It takes 21 days to start a new habit and you ve made it past this point. Below are some tips to help you survive Valentine s Day and stay on track with a healthy lifestyle. Start your day out Healthy and practice portion control o Eat a smaller breakfast and lunch packed full of nutrients o If you go out to eat, remember that restaurant sizes are bigger than normal. Consider splitting the entrée with your significant other. o Stay mindful and enjoy! Don t completely deprive yourself! o Valentine s Day is a time for laughter, fun and food. Having a small slice of cake or a couple of chocolates will not lead to weight gain. Remember that all foods fit and moderation is key to success. Consider Dining In o Choose a special meal at home where you can control the ingredients and the portion size. This is a great way to save calories, money and avoid the busy crowds. See an option on the healthy meals in a hurry for a fun dinner idea. o Make your own dessert at home. Incorporate red fruit such as strawberries or cherries to still meet your food group goals of the day. Give a different gift besides boxed chocolate o Opt for a bouquet of flowers, healthy cookbook, person training sessions or a day at the spa gift certificate. These gifts will go a long away and benefit overall health instead of adding in extra calories. Shopping List Meat Option: 4 pork chops, 2lbs chicken, 20 deveined shrimp, 5 slices of bacon Vegetarian Option: One pack tofu, meatless meat substitute of choice, white beans or blackeye peas, and one can black beans Produce: cauliflower florets, romaine lettuce, limes, grapefruit, cara cara orange, red onion, ginger, red potatoes, broccoli, garlic, kale, carrots, celery, yellow onion, Bella mushrooms, yellow pepper, red pepper, color carrots, thyme, parsley Diary: Cheddar or Monterey jack Canned goods: pinto beans, chipotle peppers in adobo sauce Mukimame White wine vinegar Wild Rice (buy 1c in bulk section) Oils: Avocado, Olive, Sesame Honey 32 oz low-sodium chicken stock Spices/Seasonings: garlic powder, cumin, chili powder, paprika, cumin, cayenne, ranch seasoning packet

3 Recipes Chipotle Chicken Burrito Bowl with Cauliflower Rice Yields 4 bowls Serving Size: One assembled bowl 430 Calories, 22gCarbs, 24g Fat, 34g Protein 4 cups cauliflower florets 3 tablespoons olive oil or avocado oil, divided ½ teaspoon salt, divided 1-pound skinless, boneless chicken breasts 1 tablespoon finely chopped chipotle peppers in adobo sauce ½ teaspoon garlic powder Pulse cauliflower in a food processor until chopped into rice-size pieces. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add the cauliflower and ¼ teaspoon salt. Cook, stirring occasionally, until the cauliflower is softened, about 5 minutes. Cover and keep warm. Position a rack in upper third of oven; preheat broiler to high. Coat a large rimmed baking sheet with cooking spray. Season chicken with the remaining ¼ teaspoon salt. Place on the prepared baking sheet and broil for 9 minutes. ½ teaspoon ground cumin 2 cups shredded romaine lettuce 1 cup canned pinto beans, rinsed 1 ripe avocado, diced ¼ cup pico de gallo or fresh salsa ¼ cup shredded Cheddar or Monterey Jack cheese Lime wedges for serving Meanwhile, combine the remaining 1 tablespoon oil, chipotles, garlic powder and cumin in a small bowl. Turn the chicken over, brush with the chipotle glaze and continue broiling until an instant-read thermometer inserted in the thickest part registers 165 F. (8 to 10 minutes more). Transfer to a clean cutting board and chop into bite-size pieces. Assemble each bowl with ½ cup each cauliflower rice, chicken and lettuce, ¼ cup beans, ¼ avocado and 1 tablespoon each pico de gallo (or salsa) and cheese. Serve with a lime wedge

4 4c of Spinach, Kale and Lettuce Mix 1 Grapefruit, cut into segments 1 Orange, cut into segments 1 Blood or cara cara orange, cut into segments ½ red onion, sliced 20 shrimp, peeled and deveined 1T Avocado Oil 1T Chili Powder 1tsp Paprika ½ tsp Cumin ¼ tsp Garlic Granules ¼ tsp fine sea salt ¼ tsp cayenne powder ½ c fresh grapefruit juice 2T Avocado Oil Spicy Shrimp & Grapefruit Citrus Salad Yields 2 Serving Size Split recipe in half 187 calories, 6g Fat, 18g Carbs, 17g Protein 1 tsp freshly grated ginger 1 tsp honey In a large bowl, place lettuce mixture. Add citrus segments and sliced onion. Set aside. In another bowl, combine shrimp with spices. In a medium sized skillet, heat oil and then add coated shrimp. Let cook for 8 minutes, tossing often, until shrimp is fully cooked and opaque. While the shrimp is cooking, whisk together the grapefruit dressing. Add the shrimp to the salad and serve immediately. Sheet Pan Garlic Ranch Pork, Potatoes and Broccoli Yields 4 servings Serving 4oz Pork Chop, 1c Broccoli, 1/2c Potatoes 340 Calories, 5g Carbohydrates, 12g Fat, 41g Protein 4-5 boneless pork chops 2 1/2 lbs. red potatoes (chopped into large bite-sized pieces) 1 packet ranch seasoning mix 4c Broccoli, chopped 3 T olive oil 3 garlic cloves, minced 1 tsp dried parsley 1/4 tsp black pepper 1/4 tsp ground oregano Heat oven to 400 degrees. Generously spray a cookie sheet with cooking spray. Set aside. In a small bowl, mix together the ranch seasoning mix (do not prepare), olive oil, garlic, parsley, pepper, and oregano.

5 Put your chopped potatoes and broccoli in a large mixing bowl and drizzle 1 1/2 tablespoons of the seasoning mix over the potatoes and broccoli. Coat entirely. Place potatoes on prepared baking sheet and let cook for 20 minutes. While potatoes and broccoli are cooking place the pork in a bowl and pour the remaining seasoning mix over the pork. Make sure all the pork 2-3 cups shredded chicken Chopped kale (as much as you like) 5 slices bacon 1.5 cups carrots diced 1.5 cups celery diced 1.5 cups yellow onion diced 5-6 garlic cloves, minces 1 cup sliced baby Bella mushrooms 32oz low-sodium chicken stock 1 T fresh thyme 1 tsp coarse salt Black pepper to taste Chopped parsley and/or fresh thyme for garnishing Prep: shred cooked chicken (or turkey). Dice carrots, celery, and yellow onion. Slice garlic cloves and mushrooms. Set aside 1 tbsp fresh thyme. Roughly chop curly kale or green chard. Set aside. Bacon: Cook: Preheat a large heavy soup/stock pot over medium-high is coated. Let sit and marinate while the potatoes cook. After the potatoes and broccoli are done cooking, take out the sheet pan and stir the potatoes and then move the potatoes and broccoli to both sides of the sheet pan. Place the pork down the middle of the sheet pan and put back in the oven. Let cook for minutes or until pork is at the correct temperature of 160 degrees. Serve immediately Creamy Chicken Kale Soup Serving 1 cup Yields 8 Servings 325 Calories, 21g Carbs, 19g Fat, 17g Protein heat, when hot, add 5 slices of bacon. Render fat and crisp up the bacon. Once the bacon strips are crisped up, set aside. Dispose of fat, wipe out pan and add 2T of olive oil. Cook: Re-heat the soup pot, when hot, add sliced garlic cloves and diced onion. Season with a bit salt and sauté until fragrant. Add carrots and celery. Sauté for another five minutes. Add mushrooms and fresh thyme. Give another quick toss then add chicken stock. You should have enough liquid to just cover the ingredients but not completely submerge them. Cover the pot with a lid, cook over medium heat until the veggies get tender. Add chicken, cream & serve: Stir-in shredded chicken and slowly pour the cream over hot simmering soup pot. Give it a gentle stir. Taste and see if more salt or black pepper is needed. Stir-in vegetables. Garnish with chopped fresh thyme and bacon.