If you live alone and would like to expand your menu to include more than fast food, take out and frozen dinners, you can try many simple and healthy meals. You learn to cook through experimentation and following recipes. Feel free to substitute ingredients as you try out cooking methods and recipe ideas. Keep trying new foods and recipes, and soon you will be able to cook nutritious meals you can look forward to all day.
Roast Chicken with Potatoes and Vegetables
Preparing a chicken for roasting can be done in about 5 minutes. Remove the insides from a whole chicken, rinse and pat dry. Place the breast side up in a large roasting dish and sprinkle with salt and pepper. Cover and roast at 425 degrees Fahrenheit for 1 hour and 15 minutes. Use a meat thermometer to ensure that the internal temperature reaches 160 degrees before serving. A microwave-baked potato and heated frozen vegetables add fiber and vitamins to your meal. Experiment with different seasonings or try stuffing the cavity of the chicken with garlic cloves or lemon slices. For the best health, peel the skin away from the meat because it contains several grams of unhealthy saturated fat.
Frozen Foods Casserole
Using frozen foods to prepare meals can reduce how much time it takes and can also increase the nutrition of your meal. Spray a large casserole dish with nonstick cooking spray. Brown extra lean ground beef with chopped onions and garlic. Layer the bottom of the casserole with frozen cubed potatoes. Look for ones with the skin on to increase your fiber and potassium intake. Add the cooked ground beef and a variety of frozen vegetables, such as green beans, peas, corn or carrots, each of which supplies some fiber. In a small bowl, whisk together 2 cups low-salt beef broth and 3 tablespoons of flour. Pour over the vegetables and stir to combine. Cook in a 350 degree Fahrenheit oven until hot and bubbly, 35 to 45 minutes. Serve with whole wheat rolls.
You can use a gas or charcoal grill to prepare a quick, simple and nutritious meal full of protein, fiber and vitamins. Rub a trimmed steak with a combination of coarse black pepper, sea salt and cayenne pepper. Let sit while preparing the other ingredients and heating the grill. Preheat the grill to medium-high heat. Pierce one or two russet or sweet potatoes with a knife and bake in the microwave until soft, 4 to 6 minutes. Brush with olive oil and sprinkle with sea salt. Spray a large piece of foil with nonstick cooking spray. Chop several types of vegetables such as bell peppers, onions, carrots, asparagus or broccoli and place on the foil. Roll closed. Place vegetables close to the heat and cook for about 10 minutes. Add potatoes and steak to the second rack and cook for 5 minutes. Flip the steak and continue cooking until it reaches your desired doneness. Be cautious about allowing the meat to char, which can create carcinogens linked to some types of cancer.
Breakfast for Dinner
If you enjoy waffles or pancakes, there is no reason you cannot eat them for dinner. Prepare a batch of waffles or pancakes using a prepared mix and following the package directions. Serve your breakfast with a variety of nutritious ingredients. Spoon fresh or frozen berries over the top of your waffles or serve your pancakes with peanut butter instead of butter. Add sliced apples or bananas to the peanut butter to up the fiber and potassium content. Experiment with different ingredients to find new combinations you enjoy.
- "Home Cooking with Dave's Mom"; Dorothy Letterman; 1996
- "Cooking Bachelor Style"; Terri L. Miller; 2010
- Ohio State University Extension: Chow Line: Count Up Fat, Calories for Chicken with Skin
- Health@MIT: Where There's Smoke...