10 Quick and Easy Meals

Cooking doesn’t have to involve a lengthy recipe list or exotic ingredients. Anyone can create delicious, healthy meals in minutes. Yes, even YOU! Here are some examples of quick meals to make.

Skirt Steak Salad.

Warm 1 Tbsp olive oil in a heavy skillet, add skirt steak to the pan and cook for 3-4 minutes each side. Season with salt and pepper. When done let it sit for 2 minutes.

Slice and serve over a green salad, sliced tomatoes, cucumbers, radishes drizzled with olive oil and lemon dressing. Serve with quinoa.

Rotisserie Chicken Taco Sala.

For the dressing, put 2 Tbsp salsa, 1 Tbsp Greek yogurt, 1 tsp olive oil, and 1 tsp chili powder into a Mason jar. Close lid and shake well.

Serve dressing over a green salad with 2 cups baby spinach, chopped chicken (rotisserie, leftover breast, etc.), sliced cherry tomatoes, chopped scallion, chopped black olives, frozen corn and rinsed black beans.

Optional: Add 1/2 lightly toasted tortilla cut into strips to each salad and a bit of shredded cheese

Grilled Cheddar and Apple Sandwich.

Between 2 slices of whole-grain bread, layer 1-2 slices sharp cheddar cheese and 1⁄2 green apple (thinly sliced). Spread one slice of the bread with 1 tsp deli mustard.

Grill in a nonstick pan for 2 to 3 minutes on each side or cook in a Panini press until cheese is melted. Serve with salad.

Veggie Pizza.

Preheat the broiler. Spread 2 Tbsp pesto (homemade or store bought) on 1 whole-grain 8-inch tortilla.

Sprinkle with chopped broccoli florets, a large handful of spinach, 4 sliced baby Bella mushrooms, and 2 Tbsp part-skim mozzarella. Broil until cheese is lightly browned, about 4 minutes.

OR buy premade pizza crust, spread ricotta onto crust, place mozzarella balls, chopped asparagus (or your favorite veggies), and hot pepper flakes and bake in oven.

Simple Black Bean Wrap.

Blend 1 can of black beans, with 1 tsp of cumin and paprika, handful of frozen kale and frozen bell peppers (may need to add a little olive oil to blend smoothly).

On 1 whole-wheat tortilla, add mashed black bean mixture, and 1 Tbsp shredded cheddar cheese. Roll up and microwave for 30 seconds.

Serve with 2 Tbsp salsa and a dollop of plain Greek yogurt or sour cream. Add leftover chicken to the wrap if you have it on hand

Roasted Salmon.

Drizzle 1 Tbsp olive oil, salt and pepper onto 1 pint cherry tomatoes, spread out on baking sheet. Place 4 salmon filets among tomatoes and sprinkle with salt and curry powder.

Roast at 375 degrees for 10 minutes or until cooked through. Serve with sautéed broccoli, sprinkled with Parmesan cheese.

Sautéed Thai Shrimp.

Place 1 1⁄2 pounds fresh/frozen (defrosted) shrimp with 2 Tbsp chili powder + 1⁄2 tsp cumin + 1⁄2 tsp ginger in a large bowl, toss to coat.

Coat large non-stick skillet with 1 Tbsp coconut oil over high heat. Add shrimp, sauté for 1-2 minutes then add 1 Tbsp lime juice, 3 cloves garlic (minced), 1 tsp soy sauce, 2 Tbsp Thai Sweet Red Chili Sauce, thinly sliced carrots and bell peppers (can be frozen) and sauté for another 2 -3 minutes. Add 1⁄2 Tbsp of chopped cilantro.

Serve with tropical fruit, and coconut sprinkled over jasmine rice.

Tuna Mac.

Mix one can of tuna with olive oil, chopped tomatoes, and peas (can be frozen). Then stir in with whole wheat mac and cheese. Season with salt and pepper to taste, sprinkle with fresh basil.

Pan-Seared Fish.

Rub any white fish with 2 Tbsp chili powder plus 1/2 tsp garlic powder and 1/4 tsp salt to coat. Heat 3 Tbsp olive oil in large nonstick skillet over medium-high heat. Add fillets to pan and sear for 2-3 minutes on one side, until just opaque in the center, then gently turn and cook 2-3 minutes more.

Season with freshly squeezed lemon. Serve with steamed veggies and whole wheat cous cous.

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