Quick, Healthy Meals “In a Pinch”
When you are short on time, try one of these quick meals for lunch or dinner, from our "9 Kids Challenge" registered dietician Mary Henson of SUNY Upstate Medical University:
1
small baking potato, cooked in microwave, and topped with:
1 cup steamed raw or frozen broccoli, and
1 ounce low-fat cheddar cheese
After assembling, microwave again for 15-25 seconds, or until cheese is melted. Serve with a fruit serving and a salad with low-cal dressing.
3 ounces Tuna mixed with 1 Tbsp low-fat or fat-free mayo and ½ cup celery
6 Wheat crackers
½ cucumber, sliced
Serve with 1 fruit serving
1 cup cooked brown rice
1 cup broccoli
2 tsp soy sauce
1 tsp toasted sesame oil (optional)
Mix together rice, sesame oil, and 1 tsp of the soy sauce. Top with broccoli and microwave until heated through, 1-3 minutes. Add remaining 1 tsp soy sauce and serve with sliced fresh veggies (red or green pepper strips work well) and/or a fruit serving.
1 whole wheat wrap or tortilla
2 oz turkey, sliced into strips
1 Tbsp low fat Southwest Ranch dressing
½ cup lettuce
Heat wrap for 5 seconds in microwave to soften (do not overheat or it will become rubbery). Spread ranch dressing in a strip down the side of the wrap/tortilla. Place sliced turkey and lettuce along ranch strip. Roll up and eat whole or cut into slices. Optional: Leave ranch dressing on side and use as a dip.
Serve with low calorie yogurt or part-skim cheese stick and piece of fruit.
