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DONNA_CPS2's Photo DONNA_CPS2 Posts: 5,013
11/3/19 3:36 P

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Sounds good.

5 fruits and veggies


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ENGINEERMOM's Photo ENGINEERMOM Posts: 1,181
9/20/18 1:40 P

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One of my favorite lunches:
Toasted whole grain sandwich thin (Aldi's has one that's 100 calories)
Hummus
Sliced grilled chicken
On the side: cut-up fresh veggies and/or fruit

Quick dinner:
Heat up a can of fat-free refried beans. Serve half on a plate. Sprinkle with cut-up grilled chicken. Top with a little low-fat sharp cheddar, and microwave to melt the cheese. Top with a diced avocado, and either some fresh salsa, chopped tomatoes, or other veggies. Mexican bowl!

Quick soup and "grilled cheese":
Heat up chicken stock (I keep homemade stock in the freezer, but you can also use boxed or canned). Toss in diced grilled chicken and a bag of frozen mixed veggies, plus some hot sauce, soy sauce, or other flavorings (I've also done some fresh or dried herbs). Serve with a toasted whole-grain sandwich thin topped with some melted low-fat sharp cheddar.

Taco salad: Self-explanatory, but the key for me is that when I make taco meat, I make a double batch, and freeze the extra in ziploc baggies filled with enough for one meal for my family. They have tacos, I make myself a taco salad.

My best recipes are things where I can make some of the ingredients ahead of time, then throw things together another day when I'm busy. Case in point, grilled chicken:

I make the grilled chicken in large batches towards the beginning of the week:
1 family pack boneless/skinless chicken breasts
Lawry's season salt

Heat a gas grill screaming hot. While it's heating: Pound and/or slice the chicken breasts into pieces of uniform thickness. Sprinkle with Lawry's.

Place the pieces on the grill. Cook 3-4 minutes per side, leaving the grilled covered while cooking. Don't touch them except for flipping once - they'll come off the grill just fine if it was properly heated and they got a good sear, even without oil.

Remove to a large covered pot, and let rest, covered, at least 10 minutes, and up to 30 minutes before serving. Yes, they'll still be hot, as long as the pot stays covered.

The resting keeps them juicy. Then, you have tons of grilled chicken to throw on salads, into soups or on sandwiches, etc. Keeps up to 7 days in the fridge. Freezes ok, though I'd try to use within two weeks if you freeze them.


Alternatives to straight creamy salad dressings:
Hummus diluted with a little water and hot sauce
Ranch mixed with yellow mustard
Bleu cheese dressing diluted with a little almond milk and hot sauce

Edited by: ENGINEERMOM at: 9/20/2018 (13:42)
Take life one day at a time - enjoy today before you worry about tomorrow.


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AMYCHU1 Posts: 119
9/19/16 12:33 P

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Pesto! I freeze my pesto dressing in cubes and I just pop one out for healthy lunch whenever I am busy!

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XINE78's Photo XINE78 SparkPoints: (51,539)
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7/21/15 4:35 P

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What is your favorite healthy recipe that is 5 ingredients or less and/or 15 minutes or less?

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