January Recipes:Coooking light and easy 10 minute meals
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Posted On:January, 08th 2009
Category: Nutrition
 

Meals in 10 minutes or Less

Presented by: Chef Matt Weeks

     Tips for Quick Meals

       Breakfast Demo:  Egg and Garden Vegetable Burrito

   Lunch Demo:  Grilled Chicken Pita

    Dinner Demo:  Saut�ed Shrimp with Steamed Veggies

         Other Quick Recipes

§         Balsamic Chicken and Vegetables

§         Grilled chicken teriyaki with pineapple

 Topic:

Nutritious meals in 10 minutes or less

Objectives:

• To teach clients how to cook quick meals and still eat healthy.
• Focus on techniques to cook quickly and methods to use. For example, Use microwave to cook.
• Dice or chop frequently used veggies ahead of time and have in Tupperware ready to use.
• Set ingredients out ahead of time.
• Shave time needed to prepare by buying the items partially prepared or cooked for you.  For example, sirloin meat already trimmed of fat, and diced, ready for stir fry. Other examples are stir fry veggies in produce bags ready to steam.. or veggies already diced ready to add to recipes.
• Separate meat portions and proportion in freezer bags according to correct portion size.  Put amount needed for family for one meal in one bag. For example a family of 4.  place 4-4 oz chicken breast in 1 freezer bag.  Add marinade to bag and place in fridge.  You are ready to just remove the chicken and grill the next day.

           

Breakfast:

Egg and garden vegetable breakfast burrito

Ingredients:                                                                                                    Calories

• 1 small 8-10 inch breakfast burrito (110 calories or less)110
• 2 egg white 15                                                                                         15
• 1/8 green pepper chopped                                                                        2
• 1/8 red pepper chopped                                                                          2
• 1 tbs. sweet onion chopped 4
• 1oz of low fat shredded cheese 80
• 1 tbs of salsa                                                                                            4
• total 217

Directions:

1. Chop peppers and onions.  Saut� in pan sprayed with non fat no stick cooking spray until veggies are tender.

2. Beat 2 egg whites together. 

3. Add egg whites to pepper and onions.  Stir until egg is cooked.

4. Add 1 tbs of low fat shredded cheese to eggs and peppers.  Let cheese melt.

5. Place 1 burrito in microwave for 10-12 seconds to warm and make soft.

6. Remove burrito from microwave and add eggs and peppers/onions on top.

7. Add 1 tbs of salsa

8. Roll burrito up. 

Lunch:

Grilled Chicken Pita

Ingredients:                                                                                                                            Calories

• 4oz.:Boneless Skinless Chicken Breast (char-grilled and cut into strips)     120                
• 2 Tbsp:FF Balsamic Vinaigrette   45
• 1 Tbsp:Red Onion, choppeedd     4
• 1oz:Spring Mix                            10
• 1oz:Diced Tomato                         5     
• 1tsp:Chopped fresh Oregano         5
• 1 Tbsp:Low fat Cheese               40
• 1ea: 8 inch low fat pita bread      150
• Total   379

Directions:

1. Spread half of the vinaigrette over the pita bread.
2. Place remaining ingredients in the center of the pita and drizzle with the remaining vinaigrette.
3. Fold pita to make a pocket, slice in half and serve.

Dinner:

Saut�ed Shrimp with Steamed Veggies

Ingredients:                                          Calories

4oz.:  21- 23ct shrimp                                100

1tsp:Lemon Pepper                                      10                        

½ tsp:Old Bay Seasoning                               0

½ tsp: Extra virgin olive oil                             20

4 oz:Steamfresh Brand Shoestring Veggies    25

½ tsp:Butter Substitute                                    3

                                                                                                Total   158     

   

Directions:

1. Season shrimp with the lemon pepper and Old Bay.
2. Heat the oil in a small skillet and saut� the shrimp for 3-4 minutes until fully cooked
3. Follow instructions on the bag for cooking the Steamfresh Brand Veggies in the microwave. Season with butter and serve.

OTHER QUICK RECIPES

Balsamic Chicken and Vegetables

Ingredients :

1 cup pre-diced onions

1 cup baby-cut carrots

4 oz. pre-sliced portabella mushrooms

1 pound boneless,skinless chicken breast

cooking spray

1 tsp. Montreal steak seasoning

1 ½ Tbsp. balsamic vinegar

Directions :

Place onions, carrots, and mushrooms in microwave-safe bowl.  Cover and cook on high setting for 5 minutes.  Preheat large saut� pan on medium high for 2-3 minutes.  Cut chicken in 1 ½ inch strips.

Coat pan with cooking spray and add chicken.  Sprinkle with steak seasoning and cook 2-3 minutes or until done.

Drain vegetables and stir into chicken.  Cover and cook 5 minutes, stirring once, or until vegetables begin to brown.

Remove lid and cook 3 more minutes, stirring once.  Stir in balsamic vinegar and serve.

Nutrition Info. (per ¼ recipe):

174 calories, 2 grams of fat, 28 grams of protein, 9 grams of carbohydrates, 243 mg of sodium, 2 grams of fiber

Source:  2006 Publix Super Markets, Inc.

 

Chicken Teriyaki with Pineapple

Ingredients:

2 chicken breasts, cut in half, skinned, and deboned

1 small onion, chopped

1 clove garlic, minced

1 teaspoon of vegetable oil

¼ teaspoon of salt

2 tablespoons of orange juice stirred with 2 teaspoons of corn starch

2 tablespoons of dry sherry

1 tablespoon of soy sauce

1 teaspoon of dry mustard

¼ teaspoon of ground ginger

8 ounce can pineapple chunks in juice, drained

1 green pepper, cut into 1 inch pieces

Garnish:

2 tablespoons of sliced almonds

Directions:

Pound skinned and deboned chicken breasts halves between sheets of waxed paper to ¼ inch thickness.  Set aside.  In a 2-quart microwave casserole dish, combine all remaining ingredients except almonds.  Cover and cook on high power for 2 minutes.  If using a stove, cook pineapple mixture over medium heat for 5 minutes, stirring constantly until thick.   Arrange chicken breast halves on top of pineapple mixture, with thickest part of breast toward the outside.  Cover and microwave on high power for 8 minutes, turning chicken and rearranging after 4 minutes.  Let stand for 2 minutes.  Garnish with almonds and serve.  If using a conventional oven, bake at 375◦ for 35 to 40 minutes.

Serves 4

Nutrition Info. (per ¼ recipe):

263 calories, 10 grams of fat, 504 mg of sodium

Source:  Smith, M.J., Low-Fat, Low-Cost Meals in Minutes, Chronimed Publishing, Inc.  

             1992