Time is of the essence in the evenings, isn't it? After a long day, the last thing most people want to do is spend a few hours in the kitchen before they can have a decent meal. Yet many of the easier options (I'm looking at you, takeout and fast food) are anything but healthful. What are you supposed to do if you want to make a healthful meal without slaving for hours over a hot stove?
Well, you could start with these 3 easy recipes.
You see, I've put together 3 simple and healthful meals that only require 3 steps each, from start to finish. No extra fuss, just delicious food. It's as easy as 1-2-3!
- 1 teaspoon olive oil
- 3 cloves minced garlic
- 1/2 cup peeled and diced onion
- 1 cup diced celery
- 1 tsp ground fennel seeds
- 3 plum tomatoes, cored, seeded, and diced
- 4 cups low-sodium chicken broth
- 2 chicken breasts, diced
- 2 potatoes, peeled and diced
- Pinch of garlic powder
- Black pepper to taste
- Sauté the olive oil, garlic, and onion over medium heat in a large nonstick stockpot or Dutch oven.
- Add the celery and fennel and sauté briefly, then add the tomatoes.
- Add the broth, chicken, potatoes, and seasonings. Cook at a simmer over medium heat until the chicken is done and the potatoes are tender, about 20-25 minutes.
- Serves 8. Each 1/2-cup serving has 94 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 19 mg cholesterol, 325 mg sodium, 11 g carbohydrate, 1 g fiber, 1 g sugar, and 9 g protein.
- Each serving also contains 5% DV vitamin A, 15% DV vitamin C, 2% DV calcium, and 5% DV iron.
- 1/2 pound fresh baby spinach
- 3 medium oranges, peeled and diced
- 1 cucumber, sliced
- 1/2 cup red onion, sliced thin
- 1/3 cup walnuts, chopped and toasted
- Black pepper to taste
- Balsamic vinegar to taste
- To assemble the salad, put the spinach, oranges, cucumber, onion, and walnuts in a large salad bowl.
- Cover and refrigerate until ready to serve (up to 12 hours).
- When dinner is ready, toss the salad gently to combine the ingredients. Allow everyone to top their own salad with black pepper and balsamic vinegar.
- Serves 6. Each 1 and 1/2 cup serving has 105 calories, 5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 58 mg sodium, 15 g carbohydrate, 4 g fiber, 8 g sugar, and 4 g protein.
- Each serving also contains 137% DV vitamin A, 90% DV vitamin C, 11% DV calcium, and 11% DV iron.
- 1 pound lean ground turkey, very cold
- 2 eggs
- 2 tablespoons tomato paste
- 1/4 cup Panko (or plain bread crumbs)
- 1 teaspoon garlic powder
- 1 teaspoon black pepper
- 1 teaspoon Italian seasoning
- Dash paprika
- 3 cups of low-sodium marinara sauce
- 8 ounces of spaghetti, cooked according to package instructions
- Combine the turkey, eggs, tomato paste, bread crumbs, and seasonings in a large bowl and mix well, then form the mixture into golf-ball-sized meatballs.
- Bring the sauce to a simmer. Place the meatballs in the pan, nestled into the sauce.
- Cover and simmer until the meatballs are cooked -- about 15 to 20 minutes. Serve hot over pasta.
- Serves 8. Each 1-cup serving has 333 calories, 4 g fat, 1 g saturated fat, 0 g trans fat, 78 mg cholesterol, 85 mg sodium, 51 g carbohydrate, 3 g fiber, 6 g sugar, and 24 g protein.
- Each serving also contains 9% DV vitamin A, 10% DV vitamin C, 3% DV calcium, and 22% DV iron.
I hope that these 3 recipes are useful for you! I think they'd make a great basis for a presentation, cooking demonstration, or even a handout or two. Speaking of handouts, here's a free one for you! Chicken and Fennel Stew features one of the 3-step recipes I've written about today. Enjoy!
Oh and if you like what you see, be sure to drop by the member-exclusive post More 3-Step Recipes for You and Your Clients to see a few more of my favorite easy recipes and get another new handout!
And here are some great kitchen resources from the Nutrition Education Store!
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.