What to make for a healthy filling dinner for 1?!
chicken breast,marinated in tandoori spice and lemon,grilled,with rice and a salad...beautiful!
Panko-breaded chicken breast with roasted broccoli
Pound a chicken breast to an even thickness
Dust with flour that has been seasoned with salt and pepper
Dip in an egg wash
Coat in a combination of half panko bread crumbs and half parmesan cheese and 2 teaspoons dried Italian seasoning. Add red pepper flakes for heat if desired.
Place on an oiled baking sheet
Heat oven to 375
Trim a small head of broccoli into florets and cut each floret in half. Scatter on an oiled baking sheet and season with salt and pepper
Put the chicken in the oven and set a timer for 9 minutes
After 9 minutes, flip the chicken over. Put the chicken back in the oven along with the tray of broccoli.
After another 9 minutes, remove the chicken and the broccoli from the oven.
If desired, sprinkle the broccoli with a moderate quality balsamic vinegar.
Slice the chicken on the diagonal and plate with the broccoli.
Whole Wheat Penne pasta with Italian sausage, Parmesan, crushed red pepper and broccoli.
Put pasta into water, should take about 11 minutes to get a good texture.
take a skillet out and cook the cut up italian sausage
( this recipe usually uses the grease that comes from the sausage but you can always omit that part)
when the pasta is halfway done put the broccoli in
when pasta and broccoli is done drain and put into bowl
add sausage ( and grease if you like)
add crushed red pepper to liking
add Parmesan to liking ( I like it better with mozzarella cheese more)
Prepare some whole wheat or whole grain pasta. Sprinkle some italian seasoning on ground turkey . Brown the turkey in a saute or sauce pan. Heating one tablespoon of olive oil first, makes the browning easier. Add your own homemade marinara sauce or your favorite jarred sauce to the ground turkey. Add the cooked pasta to your turkey meat sauce. Serve with a salad of mixed greens and tomatoes or roasted peppers, wine vinegar and olive oil and whole wheat italian bread. For dessert, add a little water to some raisins, preferable champagne or white raisins and/or some dried cranberries and heat in microwave of about 30 seconds. Mix into low fat, not no fat, ricotta cheese. Refrigerate until serving time.
a meal I make often
If you search for energy rich foods or nutrient rich foods, you should come up with a lot of meal options.
To save money, I eat a lot of grains and legumes (quinoa, oats, lentils, chickpeas)
I like to have an Indian dish called Dahl. You cook lentils with some cooking stock (Meat or veggie) for about a 1/2 hour to an hour. First start with a soup pot, cut up some onion and garlic and cook on medium heat with a little oil before they brown. Get some Indian spices like a Curry powder from your grocery store and toss a little on the Garlic and onion. cook for a few moments.
Take your stock and begin warming it up with the garlic, onions and curry powder. Then put your lentils in and cook them for as long as it takes until they are soft. You can mix in veggies, like squash, greens, or whatever else you have around. It will be sort of soupy, so serve it over rice. It's hella good!
Marinate chicken a cutlet in FF italian dressing. Grill chicken or bake it with slices of lemon under it. Serve with your favorite veggies. I like to buy the frozen steam veggies...I cook for myself and a meal like this is the perfect size! You can also do the same with salmon.
I would suggest a tuna recipe (fresh not canned). Tuna has omega 3 fatty acids which are healthy for you. All just really depends on what you're willing to do, and how much time you're willing to spend on it.
Baked Beans and Hot Dogs with some bacon and onions sound good to me. or Fish and Chips.
Grilled chicken or steak on a salad or in a healthy stir fry.