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Quick Meals

 

 

Balsamic Grilled Vegetables & Pasta  

Servings= 1

 

Ingredients

  • Any vegetables that you prefer, we use:

  • Asparagus

  • Green and red peppers

  • Summer Squash/Zucchini

  • Snap Peas

  • Balsamic Vinegar

  • Olive Oil

  • Salt and pepper, to taste

  • 100% whole wheat durum pasta

 

Directions:

 

  • Clean vegetables and cut in large pieces, if needed.  Place in dish with 1 cup of balsamic vinegar and 1 tablespoon olive oil for a couple of hours at room temperature.

  • Cook pasta per instruction on box.  Grill vegetables on grill or you can sauté in pan.  Mix with pasta and serve.

 

 

For 1 serving: Calories: 405 Total Fat: 15 g Total Carbohydrate: 59 g Protein 10 g Sodium 25 mg

 

 

Adapted from: Chism A. Healthy Living Cookbook. Memphis, Tennessee: University of Memphis: 31.

 

 

 

Sweet Potato French Fries  

Servings= 1

 

Ingredients

  • 1 Sweet potato

  • Olive Oil

  • Salt to taste

 

 

Directions:

  • Preheat oven to 350° to 400°

  • Cut sweet potatoes into steak fries.  Place in large (1 gallon) bag.  Add olive oil and salt, then shake bag.

  • Place fries on foil covered sheet and bake for 45 min or until crispy.

 

 

For 1 serving: Calories: 234 Total Fat: 14 g Total Carbohydrate: 27 g Protein: 2 g Sodium: 229 mg

 

 

Adapted from: Chism A. Healthy Living Cookbook. Memphis, Tennessee: University of Memphis: 31.

 

 

 

Chicken Pita Rolls with Hummus and Tabbouleh 

Servings= 4

 

Ingredients

  • 3 Tbsp olive oil

  • 1 pound boneless, skinless chicken breast, diced

  • ½ tsp ground black pepper

  • 1/8 cup dark vinegar

  • 1 cup tabbouleh

  • 1 cup hummus

  • 4 pieces large, thin pita bread

 

 

Directions

  • In a large pan, gently heat the oil over low-medium flame. Add the chicken and cook for about 5 minutes over medium heat without turning it. Gently turn each piece as it is browning.

  • Cook for an additional five minutes, or until chicken is thoroughly browned. Next, add the vinegar. Toss meat with vinegar.

  • Once cooled, divide the chicken mixture into four equal parts and set aside.

  • Spread two heaping tablespoons of hummus down the middle and do the same with the tabbouleh. Add ¼ of the divided chicken to one pita directing on top of the tabbouleh. Roll pita bread to secure the ingredients and refrigerate other wraps for the next day.

 

 

For 1 serving: Calories: 471 Total Fat: 21 g Total Carbohydrate: 37 g Protein: 33 g Sodium: 434mg

 

 

Adapted from: Maffei Y. Chicken Pita Rolls with Hummus and Tabbouleh. My Halal Kitchen Web site. http://myhalalkitchen.com/chicken-pita-rolls-hummus-tabbouleh/. Updated 2015. Accessed April 1st, 2015.

 

 

 

Artichoke-Tomato Pizza Bagels 

Servings= 4

 

Ingredients

  • 1 Italian plum tomatoes, chopped

  • ¼ cup frozen artichoke hearts, thawed, drained, and chopped (about 6 ounces)

  • ¼  cup thinly sliced red onion

  • 1 tsp. olive oil

  • ½ tsp balsamic vinegar

  • ½ medium clove garlic, minced, or ½ tsp. bottled minced garlic

  • ¼ tsp. salt-free dried Italian herb seasoning, crumbled

  • 2 ounces nonfat or part-skim mozzarella-flavor soy cheese, shredded (1 cup)

  • 1 tsp grated Romano cheese

  • 2 bagels, split and lightly toasted

 

 

Directions

  • Preheat broiler. Line a broiler-proof pan with aluminum foil.

  • In a medium bowl, combine tomatoes, artichokes, onion, oil, vinegar, garlic, and Italian herb seasoning, stirring well.

  • In a small bowl, combine mozzarella and Romano.

  • Spread artichoke mixture on bagel halves and sprinkle with cheese mixture. Place bagels on broiler pan.

  • Broil about 6 inches fom heat until bubbly, 2 to 3 minutes.

 

 

For 1 serving: Calories 150 Total Fat 2 g Total Carbohydrate 23 g Protein 9 g Sodium 348mg

 

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

 

 

 

 

 

 

 

 

Spaghetti with Perfect Pesto

Servings= 3

 

Ingredients

PESTO SAUCE

  • 1 cup firmly packed fresh spinach

  • ¼ cup firmly packed fresh basil leaves, stems removed

  • ¼ cup firmly packed fresh parsley, stems removed

  • ¼ cup vegetable broth

  • 1 tbsp. pine nuts, dry-roasted

  • 1 tbsp. grated Romano cheese

  •  1 tbsp grated Parmesan cheese

  • ½ tbsp olive oil

  • 1 medium clove garlic

  • Pepper to taste

  • 1 tbsp water (if needed)

  • 6 ounces dried thin spaghetti

 

Directions

  • For sauce, process ingredients in a food processor or blender until almost pureed. If mixture is too thick, add water.

  • Cook spaghetti using package directions, omitting salt and margarine. Drain. Combine with sauce.

 

 

For 1 serving: Calories 317 Total Fat 6 g Carbohydrate 51 g Protein 13 g Sodium 87 mg

 

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

 

 

 

 

Stuffed Zucchini 

Servings= 4

 

Ingredients

  • 4 small to medium zucchini

  • 2 tsps. extra-virgin olive oil

  • 1 medium red onion, finely chopped ( ½ cup)

  • 1 large clove garlic, coarsely chopped, or ¾ tsp. bottled minced garlic

  • 1 chipotle pepper canned in adobo sauce, stemmed and finely chopped

  • 1 medium tomato, finely chopped (2/3 cup)

  • ¼ tsp. salt

  • 2 cups coarsely chopped fresh spinach

  • 4 large pimento-stuffed green olives, coarsely chopped

  • 2 tbsps. coarsely snipped cilantro

  • 2 tbsps. white vinegar

  • ¾ tsp. ground cumin

  • 2 cups cooked brown rice

  • 1 cup water

 

 

Directions

  • Cut zucchini in half lengthwise. Using a teaspoon, scrape out seeds and just enough flesh to make a space for stuffing.

  • Preheat oven to 400°F.

  • For stuffing, heat oil in a large, deep skillet over medium-low heat, swirling to coat bottom. Cook onion, garlic, chipotle pepper (no need to wipe off sauce), tomato, and salt for 5 to 7 minutes, or until spinach is wilted, stirring frequently.

  • Stuff zucchini with spinach mixture. Place zucchini in a single layer in a large baking pan. Carefully pour water around  (not on) zucchini. Cover pan tightly with aluminum foil.

  • Bake for 35 to 40 minutes, or until zucchini is tender when tested with a fork inserted into center.

 

 

For 1 serving: Calories: 192 Total Fat: 4 g Total Carbohydrate: 34 g Protein: 5 g Sodium: 373 mg

 

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

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