Mission: Healthy(er) Meals

yorkyfan
Fri, 24 Dec 2010 03:23:04 +0000

How 'bout a broiled/baked salmon meal? I pick up some salmon steaks or a filet, put a little Italian dressing on it and bake at 325 for 20-30 minutes. Serve with cooked peas and onions, some boiled little red potatoes and green salad. Have tartar sauce, margarine, salad dressing on the side so that everyone can decide how much fat they want to add to the meal.

Or I will buy one or two pieces of Mash’s ham slices which broil up in about 12 minutes. I will bake some sweet potatoes in the oven at 425 for an hour ahead of times. Boil up some frozen green beans and fix a green salad. You can use cinammon, splenda, or low-carb syrup to sweeten up the potatoes. Sometimes I will substitute butternut, acorn or delicata squash for the sweet potatoes. The squash typically takes about 1 hour in the oven at 350.

I also marinate flank steak in an Italian type dressing for about thirty minutes and then broil it. I will serve it with brown rice and a broccoli stir-fry. I spray a frying pan with Pam and saute broccoli florets, adding a little soy sauce and water to keep things from burning. When broccoli approaches tenderness, I dump into 1 or 2 tablespoons of frozen orange juice concentrate into the pan for a little sweetness. And of course, serve the steak, rice and broccoli with a green salad!

I also like to roast chicken even though roasting takes 2 hours or more depending on the weight of the roaster. While the chicken is roasting, I chop up carrots, parsnips, onions
and a few red potatoes in 1 inch pieces and toss the mixture in olive oil, salt and pepper. I stick the vegies in a casserole dish to roast along side the chicken. I will brush the vegies with a little oil as they cook to keep them moist. When the chicken is done, you have some yummy roasted vegies to go with it!