Healthy Eating in a Hurry

By Arlene Bascom

Healthy fare doesn’t have to mean labor-intensive recipes. This month, we bring you some savory dishes that are delicious, low in fat, and high in health-giving nutrients that can be put together in a hurry. These quick and easy menus have become some of my year-round favorites.

Garlic Lime Chicken Thighs

An economical, nutritious, easy-to-prepare dinner menu for two.

2-3 skinless chicken thighs

1 Tbsp. vegetable or olive oil

2 tsp. lime or lemon juice 

6 Tbsp. flour

1 tsp. garlic powder

1 tsp. lemon pepper

Remove visible fat from the chicken thighs. Combine flour, garlic powder, and lemon pepper.  Dip chicken in flour mixture. Heat oil in a small frying pan over medium heat.  Add chicken to pan, browning on both sides; then, cover and reduce heat to low. Add lime or lemon juice to pan, steaming chicken in juice for about 45 minutes.  Add a small amount of water or more juice (depending on how tangy a flavor you like) as needed to keep meat from sticking until savory and very well done.

While the chicken thighs cook, prepare side dishes of steamed baby carrots and the following Fruited Broccoli Salad. 

Fruited Broccoli Salad

2 c. broccoli florets

1 celery rib, chopped

1/2 c. pineapple tidbits, drained (reserve juice, approx. 2 Tbsp.)

1/4 c. slivered almonds 

1/2 c. light mayonnaise dressing (such as Smart Balance Omega Plus)

Combine broccoli, celery, and pineapple tidbits in a serving bowl. Whisk together the mayonnaise and pineapple juice to make a thin dressing.  Pour over broccoli mixture and toss to coat. Add almonds and serve immediately or refrigerate until serving. 

Chinese Beef and Noodles

Stir-fry dishes like these are one-dish meals that are long on flavor and nutrition, but short on prep time, cost, and clean-up. 

1/2 lb. low-fat ground beef

1 pkg. (16 oz.) Sugar Snap Pea Stir Fry frozen vegetables (Use any vegetable combination you like, or combine two different varieties.)

1 pkg. Ramen noodles

Low sodium soy sauce, as desired

Brown ground beef in a large skillet over medium heat. Meanwhile, cook Ramen noodles in half amount of the water called for in package directions. (Do not add seasoning packet.) Once beef is browned, add the frozen stir fry vegetable combination to the skillet, and stir constantly for 3-5 minutes until vegetables are crisp-tender. Add cooked, drained noodles. Sprinkle with Ramen noodle seasoning from packet and stir to combine. Serve with soy sauce as desired.

Easiest Ever Chop Suey

Serve this Chop Suey when you have leftover rice.  If all you have to do is heat the rice just before serving, you'll make this a 15 minute start-to-finish meal! 

2-3 c. lean pork, cut into bite-sized pieces

2 1/2 c. celery, finely diced

1 c. green onions, sliced (including green tops)

1 c. canned bean sprouts, rinsed and drained

2 1/4 c. water

1/4 c. low sodium soy sauce

Salt to taste

Brown the pork in a skillet and cook until no longer pink. Add all other ingredients, bringing the mixture to boil. Cook only until vegetables are crisp-tender. In a small bowl, combine 1/2 c. cold water and 2 1/2 Tbsp. corn starch.  Add thickener to pork and vegetables, and stir until liquid is thickened and clear. Serve over brown rice for greatest nutritional benefits.