Miller County Newsletters
Haley's Comment
Get Dinner on the Table Fast and Healthy
August 13, 2007
Have you ever thought about how much time you spend each week planning meals,
organizing coupons, grocery shopping, putting food away, cooking and cleaning
up? How many nights are you tempted to order pizza or any other take-out food
but feel compelled to prepare a hot, heart-healthy meal yourself?
What would you say if you were handed an all-you-need-to-know guide to low-fat
(under one gram of fat per serving), low-calorie (all under 500 calories per
serving), fabulous family-favorite meals (planning, preparing, and cooking in a
snap), from oven or skillet to table in 45 minutes or less? All you have to do
is follow the ten tips below.
Ten Tips for Healthful, Family-Favorite Meals in 45 Minutes or Less
1. Keep your pantry well-stocked with fat-free soup broth (chicken, beef,
oriental and/or vegetable), non-fat dry milk or evaporated skim milk, flavorful
sauces (teriyaki, barbecue, sweet and sour) fat-free salad dressings, fat-free
pasta, couscous, minute rice, applesauce and canned fruits packed in light syrup
or their own juices. Stick with quick-cooking choices for healthy meals in a
hurry.
2. Fill up your spice rack. Quick meals don’t mean bland and boring! Keep on
hand onion powder, garlic powder, Italian seasoning, oregano, pepper, dry
mustard, cinnamon and chili powder.
3. Stock your freezer with skinless chicken breasts, chicken tenders, ground
turkey and beef, vegetable medleys for Japanese and Chinese food, soup, fruit
and berries.
4. A must-have-on-hand extra is a variety of whole, sliced, or shredded fat-free
cheese such as cheddar, Swiss, mozzarella, Parmesan and American.
5. Go for time-saving packaged, frozen or canned vegetables and fruits. They
might cost more, but if you can afford it, you will enjoy the time saved. Pick
these up in the produce section of the supermarket. Toss your purchases into
soups, salads, stir-fry dishes, casseroles and more!
6. Follow your grocery list and don’t be steered off track. Try to shop at the
same supermarket and become familiar with the layout. Cruise through without
being tempted by end-of-the-aisle specials!
7. Make out a weekly menu. Include off days when you know you will eat out, pick
out recipes and defrost and prepare food ahead of time when possible. Take
advantage of your microwave, if you do not have time to defrost.
8. If you are fortunate enough to have someone at home such as a relative, nanny
or housekeeper, call ahead and have him or her begin dinner.
9. Don’t be afraid to use leftovers. Add flavor to leftover Chinese food and
rice with extra frozen vegetables and sliced chicken for a meal in less than 15
minutes.
10. Sauté vegetables and meats in broth or water instead of butter or margarine.
You’ll not only get added flavor; you’ll get less fat and calories.
For More Information
With a little bit of planning and shopping savvy, you can cook healthy meals at
home with little time. If you would like more information on eating healthy by
following the food pyramid, contact our office for your free copy of The Dietary
Guidelines. You may reach us at the University of Arkansas Cooperative Extension
Service in Miller County at 870-779-3609, visit the Miller County Courthouse, or
e-mail chaley@uaex.edu.
This recipe for Bacon Chicken Sandwich can be made in as little as 30 minutes.
Serve with fresh veggies with dip and grilled corn-on-the-cob, and you have a
meal on the table pronto! It’s sure to become a favorite!
Bacon Chicken Sandwich
8 slices bacon
4 skinless, boneless chicken breast halves
2 teaspoons poultry seasoning
4 slices cheese, pepper jack, Colby jack, etc.
4 hamburger buns, split
4 leaves of lettuce
4 slices tomato
1/2 cup thinly sliced onions
12 slices dill pickle
Preheat a grill for medium heat. While the grill preheats, place the bacon in a
large skillet over medium-high heat. Cook until browned on both sides.
Remove
from the pan, and drain on paper towels. Rub the poultry seasoning onto the
chicken pieces, and place them on the grill. Cook for about six minutes per
side, or until no longer pink in the center. Top each piece of chicken with two
slices of bacon and one slice of cheese. Grill for two to three more minutes to
melt the cheese. Place each piece of chicken on a bun and top with lettuce,
tomato, onion and pickle slices before serving with your favorite condiments.
We appreciate your feedback!
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