Today's adults are busy, busy, busy people. It seems like there's never a real opportunity to slow down and take a moment wherein you can simply rest your mind and body. There are just so many things to do: meetings and presentations at work, household chores to do and errands to run, kids to look after, bills and other financial responsibilities to stay on top of, and so on.
In this madness, you find that it's so much easier to order to buy pre-packaged meals that can just be heated up and served to the family to save on time. After all, most people would say, who has the time to go grocery shopping, store and prep a zillion ingredients, slave over a stove, plate up a big meal, and then deal with all the cleanup afterwards? Cooking will just become another obstacle for frazzled adults to trip over.
No excuse
However, food and cooking doesn't have to be the enemy. With a little creativity and a few basic but good ingredients, you can enjoy quick & easy meals — and it'll be a delicious and healthy one, too!
Here are great ideas for 5-minute dinners that you can prepare tonight:
Chicken and Rice, Mexican-style
Pop a pouch of whole grain brown rice into the microwave. Combine 1 cup of shredded rotisserie chicken, 2 tbsp nonfat plain Greek yogurt, 1/4 cup black beans, and 2 cups salsa with 1/2 cup of the rice. Heat up this mixture in the microwave for about 30 seconds and serve with simple veggies like bell pepper strips and baby carrots.
Simple Lentil Soup
Over medium-high heat, heat up a can of low-sodium lentil soup mixed with a cup of mixed frozen veggies in a covered soup pot for 5 minutes (or until veggies are tender). Serve the soup with multi-grain bread or crackers.
Roast Beef Melt
Over two slices of whole wheat bread, layer 3 oz roast beef deli meat, 3 slices red onion, 1 slice reduced fat provolone cheese, and 1/3 cup mushrooms. Toast everything under a broiler until the cheese melts, and then sprinkle with fresh black pepper and serve with an arugula and mustard topping.
Avocado and Tuna Pita
Halve a whole wheat pita and lightly toast it. While that's toasting, combine 2 oz tuna, 1/4 cup each of chopped celery and shredded carrots, 2 tbsp spicy mustard, and a dash each of black pepper, cumin and turmeric. Split this tuna mixture between the two pita halves and then top with sliced avocado.
Swiss Chard Veggie Wraps
Blanch Swiss chard in boiling water for a few seconds then rinse quickly in cold water. Pat the leaves dry. Lay out the leaves and spread 1-2 tbsp hummus over each one. Top with 1-2 slices roasted red pepper, 1/4 cup shredded carrots, low-fat mozzarella and sliced turkey, and then roll into wraps.
Pan-Seared Salmon with Quinoa and Crispy Tomatoes
On a pan with olive oil over medium-high heat, sear a 3- to 5-oz seasoned salmon fillet skin-side down. Flip the fish once it turns opaque more than halfway through. Add and saute half a cup of halved grape tomatoes. Reheat 1/2 cup of cooked quinoa, spread on a plate, and top with the salmon and tomatoes. In the still-hot pan, pour 1 1/2 tbsp balsamic vinegar and reduce for about 15 seconds over medium heat, then drizzle over the fish. Garnish with basil leaves.
Enjoy good food without the hassle. Check out these well-loved local food shops and food service businesses.