20 minute balanced meal for two

When you get home from work, the last thing you want to do is prepare an elaborate meal, and if you want to eat healthy, fresh produce and meats are your best way to go, but that means lots of prep and cooking time, right? Not necessarily!

In today’s video my husband Fonzy and I will who you how to throw some fresh ingredients together to make a filling, healthy balanced meal in less than 30 minutes!

 

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Summer grilling ideas: stuffed jalapeños, pizza, fish & veggies

Ah, summer… A time for pool parties, vacations and grilling!!

Not only is grilling fun to enjoy with friends and family, it’s also one of the healthiest ways of preparing food! Fat drains off, and you rarely add any oils to grilled foods. Just clean fresh vegetables and proteins. And the best part is, you can make appetizers, snacks and entrees on the grill.

My husband and I love grilling even if it’s only for the two of us, so here are some ideas for your summer cookouts!

STUFFED JALAPEÑOS:

– 4 Jalapeños                      – 2 cans of tuna

– 2 oz cheddar cheese       – onion

– salt & pepper

Makes 8 pieces.

Prep time 5 mins. Grilling time: 10 mins.

PIZZA:

– pizza dough & sauce (see HITK 03)

– any veggies you want

– cheese

Prep time: 10-15mins.  Grilling time: 5-7mins.

GRILLED SWAI & VEGGIES:

– white fish fillets (swai, tilapia, cod, whiting, etc…)

– any veggies

– onion & garlic

– salt & pepper

Prep time: 5 mins.  Grilling time: 10 mins.

Grilled salmon & veggie sandwich with sweet potato fries

Just because a meal is healthy, it doesn’t mean it has to be bland, unsatisfying or a salad. If you like sandwiches and burgers with fries, here’s a tasty, super healthy alternative to try!

A good start is to substitute burger buns or other white breads with something that is lower in carbs and higher in fiber. I recommend Multi-grain sandwich rounds. They are thin, so they have less carbs, and since they are multi grain, they pack a good amount of fiber.

Another great substitution is sweet potato instead of regular old russet potatoes. There’s nothing wrong with Russet, Sweet potato simply has more nutrients, like beta carotene and fiber. If you also bake your fries instead of frying them, then you have a super healthy side for your sandwich. Check out the recipe and video and give it a go!

INGREDIENTS:

Sandwich:
– 2 4oz salmon fillets
– 1/2 zucchini – 2 multi grain sandwich rounds
– 1/2 yellow squash – sea salt
– 1 avocado – pepper
– 1/4 red bell pepper, sliced – 1 1/2 tbsp oil (olive, safflower)
– 1/8 onion, sliced – dash of chick bouillon

Sweet potato fries:
– 1 large sweet potato – 2 garlic cloves, finely chopped
– 2 tbsp oil – salt & pepper
– cayenne pepper

Makes 2 sandwiches with fries.
Prep time 5 mins. Cook time: 20 mins.

CALORIES:

Sandwich: 492 calls
Fries: 201 cals/ serving

Meal: 693 calls.

Compare to original six dollar burger & medium fries: 1340 calories! Not to mention way less fat and more nutrients.