People tend to make food very complicated. As I mentioned in an earlier post, there is more fixation on food being “free” of things, than being full of things (i.e. important nutrients like protein, vitamin A, C, B, iron, calcium, etc).
Ha! Don’t make it so complicated. You can feed your family simple foods and rest easy. Putting together a healthy meal involves 3 simple steps:
- Choose fresh food from at least 3 food groups to plan the meal
- Find easy recipes that appeal to you that you can count on during busy days (and let’s face it, they’re all busy)
- Enlist the family to help out (do some simple chopping or prepping, set table, clean up, store leftovers)
Take a peak at a recent meal I put on the table –
So simple and delicious, well-balanced, and tasty. Leftover chicken breasts went on a salad or sandwich the following two days for lunch.
- Bring large stock pot of water to boil.
- Carefully cut boneless, skinless split chicken breasts, cutting through thickness of breast crosswise to form 3 pieces, about 1/4 inch-1/2 inch thick. (I do this when the breasts are still partly frozen – it’s easier to handle)
- Mix a few herbs together in a small bowl (I used oregano, thyme leaves, garlic powder, ground pepper. You can also use Italian seasoning, basil – whatever you prefer). Rub the herb mixture over each side of each piece of chicken.
- Heat about 1 tablespoon olive oil in non stick skillet. Lightly brown each cutlet on both sides (about 2-3 minutes each side).
- Pour about 1/4 cup tomato sauce (jarred or homemade) into a baking dish. Place cooked cutlets on top. Top with another 1/2 cup of sauce. Sprinkle 3 tablespoons part skim Mozzarella and 2 teaspoons grated Parmesan cheese over chicken pieces.
- Bake chicken in 350 degree oven for 10-15 minutes.
- While chicken is baking place 1/2 pound of pasta into boiling water and cook until al dente, about 8-9 minutes.
- Prepare fresh green beans – snip ends off beans, rinse well in cool water. Place beans in small baking dish, add 1/2 inch of water, microwave for 5 minutes until crisp-tender. Drain off water. Add a drizzle of olive oil and a squeeze of lemon.
- Dinner is ready!
- The kids enjoyed a glass of milk with dinner.