There’s no question that the most powerful tool in my medical practice is a healthy diet, but it can also be the most difficult therapy to implement. We’ve all had the experience of getting to the end of a long, busy day when we realize we have no idea what we’re going to make for dinner.
But before you succumb to unhealthy and expensive take-out, here are five dinners you can make with what you have on hand:
1. 20-Minute Stir-Fry: Spray pan with olive oil cooking spray and add sliced onions, peppers, mushrooms, and whatever other vegetables you have handy. Add 1 pound of diced extra-firm tofu or cooked chicken. Sauté on medium heat until the vegetables are cooked and tofu or chicken is hot. Add 4 teaspoons low-sodium soy sauce and 1 teaspoon of olive oil at the end, cook for one additional minute. Serves 4.
2. Mexican Salad: Fill a bowl with chopped romaine lettuce, a small diced tomato, diced peppers, and half a small cucumber chopped. Add 1 tablespoon low-fat shredded cheese, 2 tablespoons black beans, and 2 tablespoons frozen corn. Top with salsa and a small dollop of low-fat sour cream. Garnish with sliced avocado strips, if desired. Serves 1.
3. Anytime Omelet: Who says eggs are just for breakfast? They also make an easy, quick dinner. Spray pan with olive oil cooking spray and stir-fry chopped onions, mushrooms, and fresh spinach—or whatever vegetables you have available. When vegetables are soft, remove from the pan, set aside and clean the pan. Whisk 1 egg and 2 egg whites and pour into the skillet, turning once the eggs are set. Fill omelet with vegetables and sprinkle with 2 tablespoons of low-fat cheese. Serves 1.
4. 30-Minute Chicken Vegetable Soup: Spray olive oil cooking spray in a pot and cook a chopped onion until soft. Add one (14.5 oz.) can low-sodium chicken broth and one (14.5 oz.) can vegetable broth, two cooked chicken breasts chopped, ½ bag of frozen mixed vegetables, ½ teaspoon dried basil and ½ teaspoon dried oregano. Heat to boil, then turn down and simmer for 10 minutes. Season with pepper to taste. Serves 2-3.
5. Asian Shrimp Sauté: Spray pan with olive oil cooking spray. Sauté chopped onion and one clove minced garlic until soft. Add 12 frozen cooked shrimp, sugar snap peas, and sliced broccoli. Cook until shrimp is heated and vegetables are soft. Add 2 tablespoons reduced-sodium soy sauce, 2 teaspoons sesame oil, and ginger to taste. Garnish with sliced green onions if desired. Serves 2.
Need even more healthy, easy dinner ideas? Visit my free online recipe center.
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