Cook Once, Serve Twice Ideas
Cooking extra is always a good idea especially during the week - cooking once and serving twice saves time. Here are some ideas to get you started. Note that you can even do this with the recipes on this page - make extra grilled chicken for the pitas the first night and use the leftover in the stir fry the next night.
• Baked or grilled chicken the first day can be used in a stir fry, soup, chili or salad the next day.
• Cooked rice can be used in a stir fry the next day.
• Cooked whole grain pasta can be served with pasta sauce the first day and in a stir-fry, skillet dish or salad the next day.
• Baked potatoes served with broccoli and cheese one night can be used in potato salad the next night.
Grilled Chicken Pita
1 Tbsp olive oil
3 Tbsp balsamic vinegar
1/4 cup fat-free Italian dressing
1 Tbsp chopped fresh basil
Black pepper to taste
4 slices eggplant, 1/2 inch thick
2 skinless chicken breasts
2 plum tomatoes, cored and cut in half
4 whole wheat pitas, cut in half
1. Preheat the grill or grill pan over medium-high heat.
2. Combine the oil, vinegar, dressing, basil and pepper in a large bowl.
3. Grill the eggplant, chicken and tomatoes until done, brushing with the dressing. Cut each in slices and stuff into pita halves.
4. Wrap in foil and serve warm or chill for later use.
Serving idea: This pita can be topped with a little feta cheese. It goes well with a tossed salad or grilled corn.
Serves 4. Each serving (2 pita halves): 268 calories, 6 g fat, 1 g saturated fat, 0 g trans fat, 36 mg cholesterol, 528 mg sodium, 27 g carbohydrate, 6.5 g fiber, 21 g protein.
Chicken Pepper Stir-Fry
1 tablespoon grated ginger
2 cups stir-fry vegetables
1 cup broccoli florets
1 cup red bell pepper strips
4 Tbsp light soy sauce
1 Tbsp sesame oil
granulated garlic to taste
1 cup cooked white chicken meat, skinless and cut into cubes
3 cups cooked brown rice
1. Lightly spray a large nonstick skillet with vegetable cooking spray and heat over medium-high heat.
2. Sauté the ginger, vegetables, broccoli, and red peppers until crisp-tender and heated through, about 5 minutes. Season the vegetables with the soy sauce and sesame oil and add the chicken. Allow to heat together. Serve the vegetables over the rice.
Serves 4. Each serving: 2 cups: 306 calories, 6 g fat, 1 g saturated fat, 0 g trans fat, 29 mg cholesterol, 540 mg sodium, 43 g carbohydrates, 4 g fiber, 20 g protein.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.