Being short on time, money or cooking experience doesn’t have to mean falling short on nutrition. With a little imagination, basic cooking equipment and some simple ingredients, anyone can prepare quick, tasty and healthy meals. Here are a few ideas to get you started: no previous experience required! - Gourmet Kraft Dinner
Add 2 cups of frozen vegetables (try broccoli or mixed veggies) to the boiling pasta during the last two or three minutes of cooking. Drain mixture, return to pan and stir in contents of cheese sauce packet, ½ cup milk and a drained can of tuna. - Tex-Mex Kraft Dinner
Brown lean ground beef in a large pan. Stir in raw macaroni, 1 cup water and an un-drained 28-ounce can of chili-style stewed tomatoes. Let boil, turn down heat to medium-low, cover and cook for 15 minutes. Stir in 1 can of corn (or 1-2 cups frozen corn) and cheese sauce packet. For flavor and extra nutrition, top with chili powder and shredded cheese. For a vegetarian version, substitute a drained can of kidney beans or black beans for the ground beef.
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Pita pizzas
Top a whole grain pita with canned pasta sauce, shredded low-fat mozzarella, chopped deli ham or smoked turkey and your choice of veggies. Bake on pan in oven (375°) until cheese melts, 5 - 7 minutes. -
Quick quesadillas
Mix some salsa with canned low-fat refried or black beans and spread on one side of a tortilla. Top with veggies (chopped green and red peppers, tomatoes, green onions, etc.) and shredded cheese. Fold tortilla in half and toast in ungreased frying pan until cheese melts and tortilla is lightly browned (about 2 minutes each side). You could also replace the beans with sliced chicken. -
Tuna or salmon melt
Mix drained canned tuna or salmon with a spoonful of light mayo. Add chopped celery, onion and a little pickle relish if desired. Spread on a sliced bagel or English muffin half. Top with shredded cheese slice and bake in oven (375°) for 5 – 10 minutes or until cheese melts. -
Simple stir-fry
Lightly brown thinly-sliced beef, chicken or cubed firm tofu in a little oil in a frying pan. Add your choice of bite-size fresh or frozen veggies (try the Asian blends) and cook until vegetables are tender but still a little crunchy. Season with bottled stir-fry sauce or soy sauce, ginger and garlic. Serve on instant brown rice, whole grain pasta or noodles. -
Pronto pasta
Brown lean ground beef, chicken or turkey in a pan with chopped onion, garlic,mushrooms and green pepper. Add a can of pasta sauce and cook on low heat. Meanwhile, cook pasta according to package directions, drain, and top with sauce. For vegetarian version, add red lentils with an equal amount of water to sauce or try soy ground “meat” or texturized vegetable protein (TVP) from the bulk store. -
Breakfast for dinner omelet
Beat 2 eggs with 2 tablespoons of water. Heat a medium size non-stick frying pan until just hot enough to sizzle a drop of water. Add a little margarine if desired. Pour in egg mixture - it should start to set immediately. Cook, lifting sides of omelet with a pancake turner to let the uncooked egg flow underneath, until almost set (about 1 minute). Add desired filling on one half of omelet and fold plain side over top. Cook for another minute and invert onto plate. Filling ideas: mushrooms, onion, green onion, red or green pepper, cooked broccoli, tomatoes, asparagus, salsa, diced ham or cheese. -
Chicken caesar wrap
Cook chicken breast strips in a little oil in pan until done, or use pre-cooked chicken slices. Place in middle of large tortilla; add chopped romaine lettuce and your choice of veggies or ready-to-serve “salad in a bag.” Top with shredded mozzarella cheese and a little “light” Caesar salad dressing, tuck in ends of tortilla and roll up. -
Terrific tacos
Brown lean ground beef, chicken or turkey in frying pan. Add packaged taco seasoning and cook well. Spoon meat into tortilla or taco shell. Add chopped lettuce, tomato, onion and green/red pepper, shredded cheese and salsa. For vegetarian version, substitute drained, rinsed canned black or pinto beans, rehydrated texturized vegetable protein (TVP) or crumbled firm tofu.
Tips
- Check your cupboards and try to use ingredients on hand, then make a list of other foods you need and take it with you to the grocery store.
- Include vegetables and fruit (especially the colourful ones!) and low-fat milk products to your meals for balance and variety.
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Wash your hands with soap and warm water before preparing food., after handling raw meat, fish or poultry and before eating.
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Rinse fresh vegetables and fruit thoroughly under running water before using.
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Thaw frozen food in the refrigerator or microwave, not on the counter.
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Always cook poultry and ground meat thoroughly, never eat rare or when still pink.
Basic cooking 101
Easy rice
Rinse 1 cup of long-grain rice in cold water. Place rice a small covered dish, add 2 cups of water and cover. Microwave on high for 4 minutes then on medium for 10 minutes. Easier still, buy quick-cooking or instant whole grain brown rice that can be ready in as little as 10 minutes!
Scrambled eggs
Crack eggs in a bowl. Add 1 tablespoon of milk for each egg and mix with fork until blended. Heat frying pan over medium heat and add a little margarine or cooking spray. Pour egg mixture into pan. Let sit for about 15 seconds, then stir eggs gently, breaking up larger pieces, until set. Eggs should not be “runny” as this increases your risk of food poisoning.
Hard-boiled eggs
Put eggs in small sauce pan. Cover with cold water and bring to a boil over medium heat. When the water starts to boil, cover and turn off the stove burner. Let the eggs sit in the covered pan for 20 minutes and then rinse in cold water. Crack shells gently to remove.
Baked potato
Scrub a potato and pat dry. Prick the potato all over with a fork and place on a paper towel or plate in the microwave. Cook on high for 4 to 6 minutes (cooking time will vary according to potato size and the microwave.) OR, bake in center of oven (375°), directly on oven rack for an hour. For an even more nutritious and delicious treat, try microwaving a sweet potato!
