After a long day, preparing a healthy and delicious meal doesn’t always come naturally. Busy schedules and unlimited recipe options can make cooking nutritious “from scratch” meals seem like a daunting task.
Bonnie Taub-Dix, MA, RD, CDN, author of “Read It Before You Eat It,” director and owner of BTD Nutrition Consultants and former spokesperson for the American Dietetic Association, believes that cooking with simple and quality ingredients is critical to keeping your health in check.
“Learning to prepare a few quick and healthy meals will help you eat better and motivate you to continue to stay on track,” says Taub-Dix.
To help you prepare smart, quick and simple meals your family will enjoy, Taub-Dix offers these tips:
• Use what you like — pick a few meals that you enjoy eating out and learn to make them at home using fresh vegetables, lean meats and reasonable portions.
• Frozen zone — stock your freezer with healthy, frozen vegetables and all-natural, lean meats without preservatives so you can always have healthy options on hand. Perdue’s new breaded line of chicken, including Simply Smart® Lightly Breaded Chicken Filets, have up to 40 percent fewer calories, 50 percent less fat and 25 percent more protein than the USDA standard for breaded chicken.
• Keep an eye on the details — make sure to shop at well-maintained stores with quality produce. Ask your local grocer about the temperature settings they use to store refrigerated and frozen items.
• Know your food — ingredient lists can be hard to pronounce, let alone understand. Try to choose foods that have ingredients that are simple, recognizable and real. If you don’t know an ingredient, do some research before purchasing the product.
• Go for lean — one, 3-ounce portion of chicken provides a powerhouse of lean protein, with the breast meat being the leanest part of a chicken.
• Refrigerate and freeze ASAP — Select your frozen and refrigerated items at the end of your trip and freeze or refrigerate within 30 minutes of purchasing.
To learn more about the new line of Perdue Simply Smart chicken, visit www.perdue.com/simplysmart.
Baja Chicken Tacos
Pico de Gallo
1 cup tomato, diced
1/2 cup red onion, diced
1/2 jalapeño, minced
1 clove garlic, minced
2 tablespoons lime juice
Salt and pepper to taste
10 Perdue® Simply Smart® Lightly Breaded Chicken Strips
10, 6-inch whole wheat tortillas
1 avocado, peeled/seeded/sliced
1/4 cup low fat sour cream
1 teaspoon hot sauce
1 tablespoon granulated sugar
1 tablespoon lime juice
Salt and pepper to taste
1 cup red cabbage, shredded
Mix Pico de Gallo ingredients together in bowl and refrigerate.
Bake lightly breaded chicken strips according to instructions on the package.
While strips are cooking, mix together sour cream, hot sauce, sugar, lime juice, salt and pepper in bowl for slaw. Once combined, toss with shredded cabbage.
Once chicken is fully cooked, place a piece of chicken in center of a flour tortilla, followed by slices of avocado, 2 tablespoons of pico de gallo, top with zesty slaw.
Roll and enjoy.
Seafood twice a week will keep heart and health at their peak.
Tired of your doctor giving you that same old “be healthy, eat healthy” speech? Well, meeting that challenge is as simple as adding seafood to your diet twice a week.
The new and improved Dietary Guidelines for Americans recommends that all Americans, including pregnant women, eat at least two servings (eight ounces) of seafood every week. The guidelines are updated every four years by the United States Department of Agriculture and the United States Department for Health and Human Services.
Wondering how you’ll manage fitting seafood into your diet twice a week? Look no further than the nutrient filled, protein packed, super shellfish — shrimp.
“To incorporate more seafood into your diet, use familiar recipes and swap out the same old protein for seafood like shrimp,” said Jennifer McGuire, MS, RD, National Fisheries Institute.
“For example, shrimp is the perfect addition in pasta dishes, salads and sandwiches. And, to make your family’s diet seafood-rich, think beyond lunch and dinner. Add shrimp to an omelet for breakfast or to a panini for an afternoon snack for the kids.”
Sure to benefit your heart and health, one three-ounce serving of shrimp contains just 100 calories and less than two grams of fat, while also delivering healthy omega-3s and a whopping 20 grams of protein.
This recipe for Shrimp Fra Diavolo is a simple way to spice up a healthy diet with great flavor that will hit the spot and do wonders for your heart. Learn more about the health benefits of shrimp and find more, easy, delicious recipes at www. eatshrimp.com; and visit the Shrimp Council on Facebook at Eat Shrimp.
Shrimp Fra Diavolo
1-1/2 pounds medium/large shrimp, peeled, uncooked
1, 26-ounce jar prepared marinara sauce
2 cloves finely chopped garlic
1 teaspoon dried parsley
1 tablespoon olive oil
2 tablespoons butter
Crushed red pepper to taste
1 pound angel hair pasta
Rinse shrimp and drain in colander. In large pot, boil water for pasta. Heat butter and olive oil in a skillet over medium heat. Add garlic and reduce heat to low. Sauté garlic until soft. Add shrimp and cook uncovered for approximately 5 minutes on each side, until shrimp turns pink. Remove from heat and reserve. In separate saucepan, heat marinara sauce and season to taste with crushed red pepper. Add shrimp to marinara sauce and keep warm. Add pasta to boiling water and cook for three minutes. Drain pasta and place in serving dish. Top with shrimp and marinara sauce.
Recipe Courtesy of: The Shrimp Council and “Bob & Joe’s Smart Seafood Guide, A Practical Look at Seafood.”
Source: Shrimp Council
From Family Features