Here are some great food ideas to try to cook for this weekend!
I suggest try them out first, then if you like them, double the ingredients and make more so you will have some in the fridge or freezer to have for lunch/dinner next week! This is a great idea for people who are busy and like the convenience of just running home and throwing something in the microwave.
Speaking of frozen food, you want to watch to see what frozen foods you do choose to buy and eat. Some meal options are over processed and has tons of sodium and other things added and are not as healthy as you think they are for you. The best things that are good to buy frozen are fruits and veggies (with no syrup of sugar added of course). Some people argue that they lose nutritional value, but that has not been completely proven. It is also a cost-effective way to stack up on veggies if they are on sale. I personally like fresh fruits and veggies the best but some veggies (like corn, okra, green beans) I will buy frozen because I can usually find them on sale and because they last longer when frozen (since I try to cook different meals each week).
Frozen meat, chicken, and seafood can sometimes be bad for you as well. If it was baked or grilled then it should be OK. But if it states that it has been fried, “crispy” or breaded on the package then it is probably not as healthy as you think. Also be aware of the sodium content that is in the frozen product. The best advice is to get these kind of things separately on your own at the store when they are on sale and put them in baggies or vacuum sealer bags and freeze them yourself. I like to separate them out so I can grab one of a few chicken breast to thaw out and cook with and leave the other 5 in the freezer until I need them again.
What about those Lean Cuisines or Healthy Choice meals? Well some of those are OK for you. But like listed above check the nutritional label. Some of them are packed with sodium and other things that was added to the food before freezing. And to be honest sometimes it is cheaper to buy the things separate and make up a few meals that contain the same things as these frozen meals. It is indeed a healthier option and it may save you money!
This weeks recipes:
Herbed Rice Pilaf Prep time: 10 minutes Cook time: 15 minutes 3 Tbsp minced red onion 1 1/2 Tbsp minced baby carrot 2 tsp canola oil 3/4 tsp thyme 3/4 c instant brown rice 1 1/4c chicken broth 1. In a saucepan, combine onion, carrot, oil, thyme, and salt to taste. Cook, stirring, over medium heat until sizzling, about 2 minutes. Add rice. Stir to coat with seasonings. Add broth. Bring to boil. Reduce heat and cover so mixture just simmers. Cook for 12 minutes. 2. Remove from heat and set aside for 5 minutes. Fluff with fork. Makes four servings. Per serving: 188 calories, 6 g fat (1 g saturated), 126 mg sodium, 29 g carbs, 2 g fiber, 6 g protein ***This dish is served great with grilled some chicken or fish Chicken Fajitas Prep Time:10 minutes Cook Time: 20 minutes 1/2 c minced red or white onion 1 c minced Mushrooms 2 tsp Olive Oil 3/4 tsp basil 1-2 c cut up chicken breast bag of whole wheat tortillas 1. Cook chicken breast to desired liking in oven at 400 degrees 2. In sauce pan on high heat cook mushrooms, bell peppers, and onions ****Note you are allowed to add/subtract any type of veggies into your fajitas! 3. Cook veggies on high heat for just a few minutes (just to brown them) add desired spices 5. Cut up cut chicken and add it to the veggies. 6. heat tortillas or serve fajitas on tortillas right out of the bag Home Made NoN Fried Tortilla chips Before:
Here is a healthier option for those tortilla chip lovers out there!!
Heat oven to 350 degrees
Get whole wheat tortillas
BEFORE YOU CUT THEM brush on olive oil (Make sure to LIGHTLY cover entire front service of tortilla with olive oil)
then cut the tortilla into your desired shapes/sizes
Place pieces on a baking sheet
Choose your own type of seasonings to put on top of chips (above has salt, garlic salt, and Italian seasonings)JUST SPRINKLE IT. you do not have to make sure the chips are completely covered.
Place baking sheet in over for approximately 10 minutes
WATCH THE OVEN! THESE COOK VERY FAST AND WILL GO FROM BROWN TO BURNT IN SECONDS. Once they are your desired golden brown take them out. Let them cool off, and place in a bag or container.
***You can add all types of seasoning to the chips to give them desired flavoring. I have tried chile lime to have zesty chips, or a BBQ chipotle to make BBQ chips.
Roasted Asparagus and Mushrooms
***Another option to pair with grilled chicken or fish
Prep time: 10 minutes
cook time: 15 minutes
- 1 bunch fresh asparagus, trimmed
- 1/2 pound fresh mushrooms, quartered
- 2 sprigs fresh rosemary, minced (optional)
- 2 teaspoons olive oil
- kosher salt to taste
- freshly ground black pepper to taste
- 1 1/2 tablespoons grated Fresh Parmesan cheese (optional)
- 3 tablespoon lemon juice (optional)
- Preheat oven to 450 degrees F (230 degrees C). Lightly spray a cookie sheet with vegetable cooking spray.
- Place the asparagus and mushrooms in a bowl. Drizzle with the olive oil, then season with rosemary, salt, and pepper, lemon juice; toss well. Lay the asparagus and mushrooms out on the prepared pan in an even layer. Drizzle the Parmesan cheese evenly over the veggies. Roast in the preheated oven until the asparagus is tender, about 15 minutes. (roast in oven a few minutes shorter to keep them crisper)