Things You'll Need:
- Basic Cooking Skils
- A few bucks
- 30 minutes to cook dinner
-
Step 1
Eating Healthy is tough these days! It is FAR easier to grab some fast food or microwave a dinner, than to cook a homemade meal! Or is it?
Here are a few tried and true techniques that can really cut down on prep and cook time!
First, You will need to assemble some staples. That is a few basic ingredients that can add zest and health benefits to nearly any meal!
Olive oil. I use Extra Virgin and Light. This stuff is expensive, but I but large cans at restaurant supply stores for around $20.00, and refill sprayers and small bottles with a funnel.
Garlic. The health benefits of Garlic are well known. It can be offensive......Smelling though. I buy 2-3 cloves a month and Dried Granules and flakes in the bulk section of my local market.
Cayenne Pepper. Another beneficial seasoning that can be used sparingly.
Lemons and Lemon Juice. Again, just for a little flavor. The bottled lemon juice has chemicals but keeps for MONTHS... The real lemons are good for Lemon peel and lemon zest.
Dry goods like Chick-peas or Falafel mix, Pasta, Rice, Beans, Flour and various spices (Basil, Oregano, Thyme, Rosemary, etc).
Next, A Pyrex dish or several. And a Crock Pot if you like them.
That's basically it! -
Step 2
This is how it works:
Boneless, skinless Flash Frozen Chicken Breasts for example (this works with Pork Chops, Fish steaks, Chicken, etc.
You get home after a long day at work.
Pre-Heat the oven. Throw the chicken in the microwave on Defrost, and walk away for no more than 5 minutes or so.
Pull out the pyrex. Pour some olive oil the size of a hockey puck. Dump in a dash of seasoning, garlic and maybe some sliced onion. Toss in the defrosted meat and add about a 1/3 cup of water.
Pop it in the oven, set the timer for 20 minutes, and start some rice, instant rice or pasta. If you are CARB conscious... toss some lettuce greens in the salad spinner and cut a few veggies.
Potatoes are easy too. You can nuke them or boil on top of the stove.
I make "FRIED" potatoes once in a while. I DON'T FRY THEM! I put them in the microwave cut or whole, and set it for "Baked Potatoes". They cook for a while, I then smother them in Garlic, Onions, Basil and Olive oil, again in a pyrex. I toss it into the oven with the Meat and let it ride for 20 minutes.
Voila. -
Step 3
The possibilities are endless. Chicken breast whole, sliced into strips, flattened and breaded with Italian bread crumbs (don't add water or a lid), Stuffed breasts, Chicken Nuggets, etc. Same with Pork, Beef, Fish, etc.
The key ingredient is the PYREX dish and some light seasoning. Zest of Lemon on the chicken, Dill on Salmon, Etc.
Just be creative, but simple. The meat can adorn a veggie salad, or make a salad, potatoes or rice to complement the meat!
Mix it up and you can eat Chicken twice a week, Beef Twice a week, Fish once a week and Pork once or more a week. Treat yourself or the family to pizza on that off night!
30 minutes is all you need. It takes some practice and maybe an HOUR to start... But it's simple. Just practice and you will find that Home Cooked Meals CAN be prepared with a spare 30 MINUTES! -
Step 4
I am Self- Employed... which means I work UP TO 7 days a week and am at my clients beckoned call.
I have used this technique for several years now WITHOUT FAIL!
In fact I ENJOY those 2 HOUR marathon dinners once in a while NOW.... it's a PRIDE thing! (You'll see, once people rant and rave over your meals).
Just remember, SMALL portions and complete menus (Veggies, Protein, some carbs and Essential Amino Acids, Plus all of the GOOD stuff: Omega 3, Lycopene, Legumes, Anti-Oxidents).
Check out my other articles for specific Recipes!
Comments
Blackbear said
on 12/22/2007 Good article. A lot of people don't realize that foods don't have to have all of the fat in it to taste good. Example: Low fat Grilled cheese just grilled in the skillet with no butter-does the same, and it tastes the same.
favefive said
on 11/4/2007 Wonderful tips to cook and eat healthy. Thanks for sharing!