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Old 05-06-2010, 07:58 PM   #1
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Default Easy easy meals that are healthy (and or staples.)

I need some super easy meals to make that are also healthy. I am trying to lose weight and not with Lean Cuisines (ughh.)

Also, what are some healthy staples to have around that can be added to a lot of meals? Fruits and veggies I know.
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Old 05-06-2010, 09:14 PM   #2
 
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This is one of my favorite dishes to make. Very simple, and also vegetarian (not vegan):

Penne Pasta Salad with Shaved Parmigiano-Reggiano

Vegetarian Times Issue:



A high-quality, aged Parmigiano-Reggiano cheese is essential to this recipe's success: the bold, salty flavor curbs the need for extra fat or seasoning. The salad also makes a quick weeknight meal when served hot.
Directions

1. Cook pasta in large pot of boiling salted water 8 minutes. Add broccoli, and cook 1 minute more. Drain, reserving 1/4 cup cooking water.
2. Return pot to stove, and heat oil over medium heat. Sauté garlic in oil 1 minute. Add jalapeño, and cook 30 seconds. Stir in pasta mixture, tomatoes, and reserved cooking water. Transfer to large serving bowl, and season with salt and pepper, if desired. Cool to room temperature, and top with cheese.

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ingredient list

Serves 6
  • 6 oz. penne rigate pasta
  • 2 cups broccoli florets
  • 9 cloves garlic, minced (3 Tbs.)
  • 3 Tbs. olive oil
  • 1/2 red jalapeño chile, seeded and chopped (1 Tbs.)
  • 10 fresh red or yellow grape tomatoes, halved
  • 1 oz. shaved or crumbled Parmigiano-Reggiano cheese
Nutritional Information

Per :
Calories200Protein7gTotal Fat9gSaturated Fat2gCarbs25gChoelsterol3mgSodium134mgFiber2gSugar 2g


But to make it more budget-friendly and simple, replace the grape/cherry tomatoes with regular diced tomatoes (you're more likely to have them around the house), and replace the parmigiano-regiano cheese with grated, ready-made Parmesan.

I'm not a big fan of white pasta (no nutritional value, and just adds fat), so try whole wheat pasta. Make sure it says whole wheat, and not just wheat, because sometime they can be untruthful.

I'm a real pasta person, though. If you don't like pasta, you probably won't like this.
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Old 05-07-2010, 01:45 PM   #3
 
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I love to make tacos and its so easy! Ground turkey and a can of black beans (I partially mash the beans once I pour them into a pot). And then any toppings you want (tomatos, cilantro, onions, reduced fat cheese, reduced fat sour cream, avocado...) and your choice of tortilla. Or, put it all over lettuce and have a taco salad!

I like Lawry's taco seasoning, you can buy it in the little packets or a huge container of it and it gives you all the instructions on the back.
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Old 05-08-2010, 10:25 PM   #4
 
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A key for me to losing weight and maintaining weight loss is to "bulk" up my meals with vegetables and fiber so I stay fuller longer. Sometimes I find myself eating a gigantic plateful of food that only ends up being a 300-400 calorie meal.

At least twice a week, I dump a can of rinsed/drained black beans into a saucepan with about 1/2 cup salsa, and any fresh or frozen vegetables that I have on hand, then cook until heated through. (If using slower-cooking vegetables, I saute them first in a little olive oil until softened, then add the beans.) This is great by itself, with rice, in a tortilla, and/or topped with cheese. It usually makes 3-4 servings, so I put the extras in glass storage containers in the fridge.

I also like to toss whole wheat pasta with chickpeas, garlic, onion, mushrooms, spinach, tomato sauce, and feta. I cook the vegetables first, then add the chickpeas and tomato sauce and heat through, then add to (cooked) pasta. This makes 3-4 meals, depending on how much I add to the chickpeas.

Other ideas:
-Pita or wrap with hummus and raw veggies (cucumber, carrot, baby spinach, bell peppers, etc.)
-Vegetable soup (either homemade or low-sodium, organic soups)
-Stir fry with lots of vegetables and whatever protein you like
-Smoothie with spinach, frozen fruit, plain yogurt (and/or protein powder), water and/or milk
-Steel cut oatmeal with vanilla extract, cinnamon, a pinch of sea salt, a tablespoon of pecans, and a tablespoon of raisins = tastes like an oatmeal cookie, and makes me very full until lunchtime
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Old 05-10-2010, 04:54 AM   #5
 
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All our meals are easy (because I've got 2 kids to chase around while I cook) and relatively healthy. Some of our regulars...
  • Chicken breast for DH (grilled on Foreman), brown rice (made in rice cooker), and roasted broccoli (spray cookie sheet with olive oil spray, dump a bunch of frozen broccoli, spray again, sprinkle with garlic salt and pepper, then pop in a 450 oven until it looks done)
  • Pasta tossed with spinach and canellini beans - just sautee the spinach and beans in some olive oil and garlic while the pasta cooks, then mix it all together after draining the pasta
  • Another pasta recipe I got from rileyb - while pasta is cooking, roast some broccoli (as above) with walnuts, then toss broccoli/walnut mixture with pasta
  • Black beans and rice (brown is healthier). You can add veggies like diced tomatoes (canned is fine), corn, avocado chunks. You can also wrap it up in a whole grain tortilla if you want.
  • Honey Baked Lentils - I do the "casserole" version with added rice. I usually roast some veggies in the oven while it's cooking, like brussel sprouts. I've also had success chopping up carrots and mixing them right in with the lentil dish.
  • Green smoothies - I include spinach or kale, banana, yogurt, milk or juice, and frozen berries
  • Hummus with veggies to dip, or on a sandwich/wrap with veggies
  • Peanut butter (or other nut butter) on apple or banana
Staples in my kitchen include... apples, bananas, frozen berries for smoothies, whatever other fruit is yummy and seasonal, fresh bagged baby spinach, fresh bagged kale, baby carrots, frozen broccoli, frozen brussel sprouts, yogurt, skim milk, orange juice, chickpeas, black beans, canellini beans, lentils, olive oil, garlic, brown rice, oatmeal, pasta, peanut butter, cashews, peanuts
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Old 05-10-2010, 12:13 PM   #6
 
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I made this egg beater in a mug thing (weird as it sounds) I can't believe how good it was! I had some leftover spinach that I had cooked and added some Feta, it was really yummy and filling There's a whole bunch of different recipes on this Hungry Girl Site.


http://www.hungry-girl.com/week/week....php?isid=1784

http://www.hungry-girl.com/week/week....php?isid=1957

http://www.hungry-girl.com/week/week....php?isid=1907

Last edited by DEL2C; 05-10-2010 at 12:15 PM.
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Old 05-10-2010, 12:55 PM   #7
 
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This thread is making me hungry. Everything sounds so good.
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Old 05-11-2010, 10:38 AM   #8
 
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Quote:
Originally Posted by PixieCurl View Post
  • Chicken breast for DH (grilled on Foreman), brown rice (made in rice cooker), and roasted broccoli (spray cookie sheet with olive oil spray, dump a bunch of frozen broccoli, spray again, sprinkle with garlic salt and pepper, then pop in a 450 oven until it looks done)
I had NO idea you could roast frozen veggies. Does the broccoli come out brown like fresh does? Wouldn't it kind of steam since it's frozen?
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Old 05-11-2010, 11:01 AM   #9
 
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Quote:
Originally Posted by Munchy View Post
Quote:
Originally Posted by PixieCurl View Post
  • Chicken breast for DH (grilled on Foreman), brown rice (made in rice cooker), and roasted broccoli (spray cookie sheet with olive oil spray, dump a bunch of frozen broccoli, spray again, sprinkle with garlic salt and pepper, then pop in a 450 oven until it looks done)
I had NO idea you could roast frozen veggies. Does the broccoli come out brown like fresh does? Wouldn't it kind of steam since it's frozen?
We actually like our broccoli kind of mushy (well, at least not crisp) anyway, so it turns out fine for our tastes. I roast it long enough that it gets charred around the edges which is how we like it. My husband actually prefers it to roasted fresh broccoli, which he always says tastes like it's not done cooking. I roast frozen brussel sprouts too.
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Old 05-11-2010, 07:20 PM   #10
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Thanks for all the ideas!
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