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Sunday, June 10, 2012

Guest Post: Easy and healthy meals for busy people

If you want to have a good meal, you don't need to follow an elaborate and time-consuming recipe. Often, time is in short supply because of commitments to work, family or other things in your life. There are, however, wholesome meals that you can prepare in a relatively short time. The following list contains recipes for this kind of meal.

1. Teriyaki Chicken
This is a good dinner for a weeknight, and you can make it in about 20 minutes. Set your broiler to high, and mix two tablespoons of soy sauce, 1 1/2 tablespoons of honey and one tablespoon of tomatoe paste in a bowl. Add four, five-ounce skinless chicken thighs (with bone) to the bowl, and coat the chicken with the soy sauce mixture. Broil the chicken in a pyrex baking dish for 10 minutes, and then turn the pieces over and cook for another four minutes. Use a food thermometer to make sure the chicken is now at 165 degrees Fahrenheit internally. Serve. One serving provides 201 calories, 29 grams of protein, eight grams of carbohydrate and 5 1/2 grams of fat. As a side dish, you can prepare grilled spinach. Place 12 ounces of fresh spinach on an 18-inch square of aluminum foil, and spray with oil. Add a quarter teaspoon of salt, and fold the foil over the spinach. Seal the edges, and broil for about 10 minutes.

2. Baked Salmon
Here is an easy dinner that provides healthful omega-3 fatty acids. Heat one tablespoon of olive oil in a skillet using medium high heat. Add one small, chopped yellow onion, 1/2 teaspoon of minced garlic salt and pepper and salt as desired. Saute the mixture until tender. Pour the sauteed mixture into a bowl, and mix with 1/2 cup of seasoned bread crumbs, two tablespoons of mayonnaise and one teaspoon of mustard powder until you get the consistency of paste. Place two salmon fillets (about one inch thick) onto a lightly greased baking sheet, and spread the pasty mixture evenly over both fillets. Bake for 10 minutes in an oven preheated to 350 degrees Fahrenheit. The salmon should now be easy to cut with a fork. Finally, broil for 5 minutes to make the top crispy.

3. Pesto FettuccineThis is a vegetarian dinner that you can have ready in a very short time. The only caveat is that you need to have the ingredients on hand. Cook nine ounces of fettuccine according to package directions. Drain off water. Combine the following in a food processor: fresh basil leaves (three cups), 1/4 cup of half and half, roasted macadamia nuts and grated Parmesan cheese (three tablespoons each), two tablespoons of lemon juice, 3/4 teaspoon of salt and 1/2 teaspoon of ground black pepper. Process these ingredients until they are fully blended. Mix this blend in a bowl with the cooked fettuccine and serve.

4. Turkey on TortillaThis is a nutritious lunch you can take to work or school. It is from the WebMD Food and Recipes web page. Put turkey slices on a whole wheat tortilla roll, and add slices of low-fat mozzarella cheese, strips of red pepper and lettuce. Have a fruit salad for dessert.

Even if you have a very busy life with many demands on your time, you don't have to resort to unhealthful fast food to satisfy your hunger. With a little planning, you can regularly have nutritious meals that are quickly and easily prepared at home.

Mitchell Rodriguez writes about cooking, finance & dental insurance.