Think you don’t have time to prepare a delicious and healthful dinner? Here’s a really simple dinner that’s also very simple to make.
Quinoa – I used the rice cooker. Set it and forget it. Stovetop directions call for bringing to a boil then simmering for 10 to 15 minutes. Still pretty simple.
Heat a little oil in bottom of pan and toss in a bag of frozen vegetables. I used an “asparagus stir fry” mix.
Bread from the bakery. Easy as can be. (Now if you choose to bake your own bread, that’s another story.) And voila! Dinner is served. I think all these foods are tasty enough on their own that I didn’t add any seasonings. I do think a squeeze of lemon juice would add a nice flavor to the mix, though.
And what did this simple dinner bring to the table, nutritionally speaking?
One cup serving of mixed veggies: 25 calories, 0 g fat, 0 mg cholesterol, 20 mg sodium, 4 g carbohydrate, 2 gram fiber, 20% daily value of Vitamin A, 30% Vitamin C, 5% potassium, 10% folic acid, 2% each of calcium and iron.
One-third cup serving of quinoa: 160 calories, 2.5 g fat, 0 mg cholesterol, 10 mg sodium, 30 g carbohydrate, 3 g fiber, 6 g protein, 9% daily value of potassium, 20% iron, 10% riboflavin, 20% phosphorus, 6% thiamin, 6% niacin, 6% folate, and 2% calcium.
One slice of multi-grain baguette: 130 calories, 2.5 g fat, 0 mg cholesterol, 210 mg sodium, 25 g carbohydrate, 4 g fiber, 6 g protein, 10% daily value of iron, 4% calcium.
Granted, I am not a dietician or health care provider, but this sounds to me like a pretty good meal, and incredibly easy. A perfect Friday night dinner, since Fridays are our busiest days.
What are your favorite quick and easy meal ideas?