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Pre-made Meals dont have to be Unhealthy
When you finish work at 6pm on a Friday, you have no food left in the house and you just cannot be bothered shopping and cooking, the chances are you will head to the nearest takeaway and pick up something high in kilojoules and laden with fat for a very unhealthy dinner. This does not have to be the case, a quick and easy last minute meal can actually be healthy, and supply you with some important vitamins and nutrients.
Instead of waiting in drive through or queuing up in the horrid Friday night takeout line, spend that 20 minutes or so dashing into your local supermarket. With a plan in mind, you will be in and out of there in no time.
So what do you buy? What can possibly be as quick and easy as takeout? Here are a few quick and easy meal ideas that involve minimal preparation, and minimal unwanted fat and kilojoules.
1. Chicken Salad
Buy a whole cooked chicken and a readymade garden salad. Remove the chicken skin and combine with the salad for a healthy chicken salad meal.
If they have no readymade salads, buy a bag of cleaned variety lettuce, a punnet of cherry tomatoes and some snow peas. Combine them to make your own quick salad.
Buy a bread roll as well, and you can make chicken and salad burgers in no time at all.
2. Microwave Meals
Any healthy microwave meal has got to be better than takeaway.
Choose from Lean Cuisine, Healthy Choice or Weight Watchers varieties.
Have some of these in stock in your freezer, and avoid the supermarket stop altogether.
3. Meat and Vegetables
Buy a piece of fresh fish or chicken and a microwaveable steam bag of mixed vegetables. At home, sprinkle the fish or chicken with herbs or spices, wrap in alfoil and bake in the oven for 30-40mins on 180 degrees. Go and have a quick shower and do anything else you need to before its time to sit down and relax. When you are ready, put your vegetables in the microwave for 2-5 minutes just before your chicken or fish is ready.
If you feel like some red meat, buy a pre-marinated piece of steak that can be cooked in a non-stick pan to accompany the veggies.
Microwaveable fish and chicken are also available in the supermarket. You can get anything from salmon to chicken breasts, and they take about 8-10 minutes in the microwave. The perfect accompaniment to microwavable vegetables.
4. Vegetarian Tacos or Tortillas
Buy a ready to make taco or tortilla kit, a can of kidney beans or four bean mix, a variety lettuce bag, a tomato and a some ready grated cheese. The tacos or tortillas will take less than 10 minutes in the oven. While they are cooking, heat the beans with juice in the microwave. Stir in a little of the taco seasoning. Dice the tomato. When the tacos or tortillas are ready, stuff with the bean and seasoning mix, some lettuce, diced tomato and a small amount of cheese.
5. Stir fries and one pan wonders
If you have a little more time tonight, check out the supermarket freezer section for the Ready to Make stir fries and one pan meals.
Choose options with lots of vegetables, and that dont require the addition of high fat products, such as sauces.
There are many Asian style stir fry mixes, rice options and pasta options that include the vegetables, rice/pasta and sauce in the bag, all you need to do is buy some ready diced meat to accompany it.
Use a wok or large pan to brown the meat, add the contents of the bag with the sauce, and you have a healthy meal in about 20 minutes.
Added to site on : Monday, 2 May 2011