Sometimes with cooking, the simpler, the better. Keeping your ingredient list short can help to showcase flavors when you are making a meal. Season simple recipes with salt and pepper to taste after you are finished cooking, or add some low-fat grated cheese or chopped parsley for additional flavor. Simple ingredients enhance simple meals your family can enjoy. They can save you time and money too.
Whole Wheat Pasta, Grape Tomatoes, Garlic and Olive Oil
Boil the whole wheat pasta. While you are cooking this, sauté chopped garlic in a little olive oil until it is clear . Add the grape tomatoes and cook them on medium until they are soft. When the pasta is al dente, strain it. Put it on a plate and top it off with the tomato and garlic sauce. This is a meal that is high in fiber because of the pasta, while the tomatoes are a good source of vitamin C.
Beans, Rice, Garlic and Brocolli
Chop some garlic and put it in a sauce pan. Add some strained canned and rinsed red or pinto beans and let it come to a boil; simmer it on low. Cook some whole grain or brown rice as directed. Steam the broccoli, but make sure that you do not overcook it. When the rice is cooked, top it off with the beans. Serve the broccoli on the side. This is a protein packed meal since beans and brown rice are high in protein. The addition of broccoli adds fiber as well as vitamins C, A and K.
Firm Tofu, Peppers, Onion and Low-sodium Soy Sauce
Heat a wok or large non-stick skillet. Add a small amount of olive oil. Sauté peppers and onions chopped in larger pieces. Add the firm tofu cut into cubes. Season with a small amount of low-sodium soy sauce. Bell peppers are high in vitamins A and C and low in fat and cholesterol. Additional nutrition comes from the tofu, which is a significant source of protein. This dish can be served alone or with some whole grain or brown rice.
Whole Wheat Wraps, Chicken Breast, Low-fat Salsa, Low-fat Shredded Mozzarella
Lay the whole wheat wraps on a cookie sheet. Top them with cooked shredded chicken breast or leftover roasted chicken. Spread low-fat prepared salsa on top. Sprinkle with a small amount of low-fat shredded mozzarella cheese. Top it with another whole wheat wrap. Put this in the oven at 350 degrees Fahrenheit and cook until melted. Cut into triangles. Chicken breast is a lean protein that is low in fat and salsa adds a burst of flavor to it without adding fat. The low-fat mozzarella provides calcium and is healthier than full-fat cheeses.
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