I love the idea of having healthy recipes. Some of the best things to have on hand are frozen chicken breasts (can get a large bag in the freezer section of the store) and garlic, which will add a stronger flavor to anything that you cook. Sometimes I'll add it in recipes even if they don't call for it. If you find a recipe that calls for condensed soup, try to get the low sodium/low fat stuff. It's only a 10-20 cents more per can.
Another thing that's quick and easy is getting a slow cooker. You can prepare things the night before, cover it, and put it in the refridgerator. In the morning before going to school, take it out and set it up for cooking as your recipe indicates and it will be ready when you come home. I don't have any recipes for it yet, but you can find some with a search online or in books at the bookstore.
Here's some of my favorites. I like to keep a file on my computer that I constantly update with my own tips at the end. Enjoy!
Pepper Steak
Marinade: amount depends on how much meat you have, or to taste.
About < cup soy sauce
1 or 2 minced garlic cloves, or a couple teaspoons of minced garlic
Couple shakes of ground ginger
Round steak, trimmed of fat, and cut into bite sized pieces
14 oz can of stewed tomatoes
1 medium onion chopped
1 medium green pepper, cleaned and cut
Cornstarch and water for thickening
Brown meat, onion, and green pepper in a teaspoon of hot oil
When meat is done, and veggies soft, add can of stewed tomatoes
Bring to a boil, and when heated through, add the cornstarch/water and continue to boil, stirring until thickened
**I usually make this with rice, and this makes a lot of pepper steak. Obviously it's an easy thing to add/subtract ingredients
Caramelized-Garlic Chicken from
https://www.eatbetteramerica.com
Ingredients:
-4 cloves garlic, finely chopped
-2 teaspoons olive, canola, or soybean oil
-4 teaspoons packed brown sugar
-4 boneless, skinless chicken breasts (about 1 1/4 lb)
Directions:
1. Preheat oven to 500oF. Line shallow baking pan with foil; spray foil with cooking spray
2. In 8" nonstick skillet, cook garlic in oil over medium-low heat 3 to 4 minutes, stirring occasionally, until garlic begins to soften. Remove from heat. Stir in brown sugar until well mixed.
3. Place chicken in pan. Spread garlic mixture evenly over chicken.
4. Bake 10 to 15 minutes or until juice of chicken is clear when center of thickest part is cut (1700F).
**usually half the recipe and have four meals for myself. Meat stays really moist even at the high temps. Usually add a rice/pasta side and a veggie.
Seasoned Chicken Strips from "Light and Tasty" Magazine
Makes 4 servings
1/3 cup egg substitute
1 tablespoon prepared mustard
1 garlic clove, minced
3/4 cup dried bread crumbs
2 teaspoons dried basil
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound chicken tenderloins
In a shallow bowl, combine the egg substitute, mustard, and garlic. In another shallow bowl, combine the bread crumbs, basil, paprika, salt, and pepper. Dip the chicken in egg mixture, then roll in crumbs.
Place on baking sheet coated with nonstick cooking spray. Bake at 400oF for 10 to 15 minutes or until golden brown and juices run clear.
**used 1.3 lbs of chicken and still had leftover egg mixture and crumb mixture
**used 2 eggs instead of egg substitute, but didn't like as much. Harder to coat the chicken
**used one packet of Dijon mustard instead of 1 tbl. prepared mustard.
**These are easy to make and then freeze so that you have on hand. Much better tasting and better for you than the frozen ones at the store or fast food.
Smothered Chicken Italiano from "Light and Tasty" Magazine
Makes 4 servings
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt, divided
1/4 teaspoon pepper, divided
4 boneless, skinless chicken breast halves (4 ounces each)
2 teaspoons canola oil
1 cup part-skim ricotta cheese
1 cup crushed tomatoes
4 slices part-skim mozzarella cheese
In small bowl, combine the oregano, garlic powder, 1/8 teaspoon salt and 1/8 teaspoon pepper; rub over chicken. In a large nonstick skillet coated with nonstick cooking spray, brown chicken in oil for 3-4 minutes on each side.
Transfer to an 11" x 7" x 2" baking dish coated with nonstick cooking spray. Combine ricotta cheese and remaining salt and pepper; spoon over chicken. Top with tomatoes.
Bake, uncovered, at 350oF for 15 minutes. Top with cheese. Bake 5 to 10 minutes longer or until cheese is melted and chicken juices run clear.
**Usually make with side of whole grain pasta (bow tie or rotini) and a red sauce, veggie, and bread with dipping oil
Herb Chicken Tortellini Soup from
http://www.allrecipes.com (a site I love)
Makes 6 servings (actually, it feeds about 4)
1 (9 ounce) package BUITONI® refrigerated Herb Chicken Tortellini
2 tablespoons olive oil
3 cloves garlic, chopped
6 cups chicken broth (use low-sodium)
1 cup water
1 teaspoon Italian seasoning
1 carrot, peeled and shredded
4 cups thinly sliced fresh spinach leaves
1/4 cup shredded Parmesan cheese (optional)
1/8 teaspoon freshly ground black pepper (optional)
HEAT olive oil in large saucepan over medium-high heat. Add garlic.
COOK, stirring occasionally for 1 minute. Add broth, water and Italian seasoning; bring to a boil. Add pasta and carrot; reduce heat to medium.
COOK, stirring occasionally for 8 minutes. Stir in spinach.
COOK for 1 to 2 minutes or until wilted.
SERVE immediately. Sprinkle with Parmesan cheese and freshly ground pepper, if desired.
**Instead of peeling the carrot, I throw in a small package of baby carrots (cutting in half if they are still large). I don't like spinach, so I leave that out.
Chicken and Dumplings from allrecipes.com
Makes 6 servings
6 boneless chicken thighs
1 (10.75 ounce) can condensed cream of chicken soup (low-sodium)
1 (10.75 ounce) can condensed cream of celery soup (low-sodium)
Salt and pepper to taste
1 (12 ounce) package refrigerated biscuit dough
Baby carrots to desired amount
In a large pot over high heat, combine the chicken with enough water to cover, and boil for 15 to 20 minutes. Drain some of the water from the pot, reserving 3 cups in the pot. Remove chicken and allow it to cool, then pull it apart into bite size pieces, return to pot. Reduce heat to medium, and add the cans of condensed soup and baby carrots. Season with salt and pepper. Pull the biscuit dough into pieces, and add to the soup. Simmer over medium heat for 7 to 8 minutes, or until the dough is cooked through.
**Actual recipe calls for 2 cans of cream of celery, but I like the chicken with it. For some reason, this also tastes better the second day than right after cooking.