Looking for new quick and easy dinner ideas??
Check out these fast, easy, and super delicious dinner ideas! Make extra for lunch the following day to help save time in the morning, and save money!
Super Simple Seared Salmon and Baby Bok Choy
Prep time | 5 minutes |
Cook time | 20 minutes |
Total time | 25 minutes |
Meal type | Main Dish, Side Dish |
Misc | Serve Hot |
Ingredients
- 5oz Salmon fillet, skin on ( based on one per person)
- 1 teaspoon Whole ground mustard ( or to taste)
- 1 teaspoon Honey (per fillet)
- 4 heads Baby Bok Choy (one per person)
- 1/2 tablespoon Grape seed oil (for high heat)
- 1 clove Garlic, minced (or to taste)
- 5oz Salmon fillet, skin on ( based on one per person)
- 1 teaspoon Whole ground mustard ( or to taste)
- 1 teaspoon Honey (per fillet)
- 4 heads Baby Bok Choy (one per person)
- 1/2 tablespoon Grape seed oil (for high heat)
- 1 clove Garlic, minced (or to taste)
Note
This is a quick and easy dinner for any night! Go ahead and cook up more Bok Choy, for lunch leftovers tomorrow!
Directions
Step 1 | |
For salmon: preheat oven to 425F. Rub mustard and honey on flesh of each fillet. (Note: if you don't have honey, any other sweetener, such as maple syrup, agave, or brown sugar will work. Just don't omit, as it causes the browning!). In a pan, over medium high heat, place fillets flesh down. Sauté about 3 minutes, or until browning. Turn fillets over and place entire pan in oven for about 4 minutes. Salmon will be medium rare when albumin (white part) is beginning to flake off. | |
Step 2 | |
For Bok Choy: lightly coat a pan with grape seed oil. Over high heat, add garlic and Bok Choy. Sauté 4-5 minutes. |
Cucumber-Fennel Salad with Herbed Greek Yogurt
Serves | 8-10 |
Prep time | 30 minutes |
Dietary | Vegetarian |
Meal type | Main Dish, Salad, Side Dish |
Misc | Serve Cold |
Website | Foodandwine.com |
Ingredients
- 1 cup Plain, fat free Greek yogurt
- 3 tablespoons White wine vinegar
- 1/2 cup Chopped parsley
- 1/4 cup Snipped chives
- 4 English cucumbers—halved lengthwise, seedeand thinly sliced on a diagonal
- 2 fennel bulbs—halved lengthwise, cored and very thinly sliced
- 7 Celery ribs, thinly sliced crosswise
- 1 cup Scallions, thinly sliced
Note
Add some grilled chicken, seared salmon, or even some white beans and you've got a great meal!
Directions
Step 1 | |
In a large bowl, whisk the Greek yogurt with the white wine vinegar, parsley and chives. Season the dressing with salt and pepper. Fold in the sliced cucumbers, fennel, celery and scallions, season the salad with salt and pepper and serve. |
Chickpea and Red Onion Salad
Serves | 4 |
Prep time | 15 minutes |
Cook time | 15 minutes |
Total time | 30 minutes |
Dietary | Vegetarian |
Meal type | Main Dish, Salad |
Misc | Serve Cold |
Website | Eating well.com |
Ingredients
- 1/4 cup Red onion, slivered
- 1(19oz) can Chickpeas, rinsed and drained
- 1/2 cup Fresh parsley, chopped
- 2 tablespoons Lemon juice
- 1 tablespoon Olive oil
- 1 tablespoon Capers, rinsed and chopped
- Salt and pepper to taste
- Lettuce leaves
Note
Add some grilled chicken or fish alongside and you've got great quick and easy meal!
Directions
Step 1 | |
Place onion in a medium bowl, cover with cold water and let soak for 10 minutes. Drain well and place in a salad bowl. Add chickpeas, parsley, lemon juice, oil and capers; stir to combine. Season with salt and pepper. Serve on lettuce leaves. |
Want more? Check out Food & Wine for recipes like Roasted Carrot and Avocado Salad with Citrus Dressing or Eating Well’s Chicken & White Bean Salad!
Half-kcal Happy Hour!
- On July 10, 2013
- By Lindsay
- In Nutrition Education
- 0
Don’t miss out on all the fun! Here are some great drink recipes that won’t ruin your daily calorie budget! Have all the fun without all the hangover guilt! These are great replacements for happy hour, but still remember to limit to just 1 or 2 per day. Be kind to your liver! (Cocktail recipes modified from Sparkpeople.com)
Skinny Cosmo
This traditional ladies choice is a usually a 220 kcal drink with vodka and cranberry juice. Instead, try squeezing a wedge of each a lime and an orange into 1 oz of cranberry flavored vodka and top it off with club soda and serve on the rocks. The lighter version is less than half the calories at only 75 calories per drink. You could also use just a splash of cranberry juice and regular vodka if you don’t have cranberry vodka. Another lighter idea would be to use 4 oz diet cranberry juice and 1 oz vodka on the rocks.
The Easiest Light Cocktail Ever
At only 75 calories just use 1 shot of flavored vodka or rum over club soda and ice with a twist of lime.
The Classic Mimosa
This classic has only 75 calories with just 1 oz of orange juice and 3 oz of champagne.
Traditional Marg
The usual margarita served at your local Mexican restaurant is full of added sugar from the super-sugary sour mix. Instead try just 1 oz of tequila and 1 oz of triple sec on the rocks in a salt rimmed class and a squeeze of lime. For more volume you could add club soda. If you prefer the sour mix, find a light sour mix like crystal light margarita mix.
Basic Bellini
For only 105 calories, this popular cocktail is delicious and easy to make. Just blend 2 oz white-peach puree with 4 oz Prosecco.
Real Strawberry Daiquiri
The real deal is so much better than the usual 350 calorie sugar attack. Puree 1 c strawberries in a blender (frozen works best) with 1 oz of light rum, a handful of ice cubes, and a sprinkle of Stevia or sugar. Put a strawberry on the rim if you’re feeling real fancy and maybe even a tiny umbrella, and celebrate the fact that it’s only 135 calories!
Nada Colada
If you like pina coladas but don’t like drinking a whopping 700 kcals from just one drink, then try instead mixing 1 oz coconut rum with 4 oz of pineapple juice topped off with club soda and served over ice. Add a cherry and a slice of pineapple to make it legit. This version is only 145 kcals!
Miami Vice
A beach-bum favorite! Swirl together the past two recipes (Nada colada and Strawberry Daiquiri) for a fun lower-calorie Miami Vice!
Calories in Wine
In one 5 oz glass (that’s right just 5 oz is a serving, not filling up your giant wine glass) a dry white wine such as Chardonnay is about 95 kcals/ 5 oz glass, a sweet white wine such as White Moscato is about 125 kcals/ 5 ox glass, dry red wine such as Merlot or Pinot Noir are about 100 kcals/ 5 oz glass, and a sweet red wine such as Port or dessert wines are about 200 + kcals/ 5 oz glass. For the alcohol content, a dry white or dry red wine can be more bang for your kcal budget versus a regular cocktail or regular beer.
Calories in Shots
A shot (1.5 fl oz) of vodka, tequila, whiskey, gin, bourbon, or rum is about 95-105 kcals/ shot.
Light Beer vs. Regular Beer
A light beer such as Michelob Ultra or Natural Light contains about 95 kcals/12 oz and 4.1-4.2 % alcohol by volume.
A regular beer such as Pabst, Stella, Budweiser, Coors are about 150 kcals/ 12 oz. The heavier, darker beers are closer to 200 kcals / 12 oz with the exception of Guinness at 130 kcals/ 12 oz.
Here is a chart from fitsugar.com
BEER BRAND | CALORIES | CARBS (G) | ALCOHOL PERCENT |
Amstel Light | 95 | 5 | 3.5 |
Anchor Steam | 155 | 16 | 4.9 |
Anheuser Busch Ice Pale Lager | 171 | 12.5 | 5.9 |
Anheuser Busch Light Pale Lager | 95 | 3.2 | 4.1 |
Beck’s Pilsner | 138 | 9 | 5 |
Beck’s Premier Light | 63 | 3.8 | 2.3 |
Budweiser | 145 | 10.6 | 5 |
Bud Light | 110 | 6.6 | 4.2 |
Budweiser Select | 99 | 3.1 | 4.3 |
Coors | 149 | 12.2 | 5 |
Coors Light | 102 | 5 | 4.2 |
Corona Extra | 148 | 14 | 4.6 |
Corona Light | 99 | 5 | 3.2 |
Foster’s Premium Ale | 160 | 12.5 | 5.5 |
BEER BRAND | CALORIES | CARBS (G) | ALCOHOL PERCENT |
Guinness Extra Stout | 176 | 14 | 6 |
Guinness Draught | 126 | 10 | 4 |
Harpoon IPA | 170 | 15 | 5.9 |
Heineken | 148 | 11.3 | 5 |
Heineken Light | 99 | 6.8 | 3.5 |
Killian’s Irish Red | 162 | 14.4 | 5 |
Labatt Blue | 153 | 5 | 5 |
Labatt Blue Light | 111 | 8 | 4 |
Long Trail | 163 | 18.5 | 4.6 |
Magic Hat #9 | 151 | 14 | 4.6 |
Michelob Dark Lager | 152 | 11.8 | 5.1 |
Michelob Ultra | 95 | 2.6 | 4.2 |
Miller Genuine Draft | 143 | 13.1 | 4.7 |
Miller MGD 64 | 64 | 2.4 | 2.8 |
Milwaukee Best Ice | 144 | 7.3 | 5.9 |
Molson Ice | 160 | 11.6 | 5.6 |
Molson Light | 113 | 12 | 5.6 |
Natural Light | 95 | 3.2 | 4.2 |
Newcastle Brown Ale | 138 | 12.8 | 4.7 |
O’Douls | 65 | 13.3 | .4 |
Pabst Blue Ribbon | 145 | 12 | 4.7 |
Pabst Blue Ribbon Light | 113 | 8.3 | 3.9 |
Pete’s Wicked Ale | 172 | 17.5 | 5.3 |
Red Stripe | 151 | 13.8 | 5 |
Rolling Rock Extra Pale Lager | 132 | 10 | 4.5 |
Sam Adams Boston Lager | 180 | 18.8 | 4.9 |
Sam Adams Light | 119 | 9.6 | 4 |
Sierra Nevada Bigfoot | 330 | 30.3 | 9.6 |
Stella Artois | 154 | 11.6 | 5.2 |
The Dirty Dozen and Clean Fifteen
- On July 02, 2013
- By Lindsay
- In Nutrition Education
- 0
Have you ever wondered what produce to buy organic? We all know organic produce can be a on the pricier side. Is it really necessary to buy all fruits and vegetables organic? You be the judge, but here are is quick guide of which fruits and vegetables use pesticides of concern and which use little pesticides.
The “Dirty Dozen” (Buy these organic)
1. Apples
2. Bell Peppers
3. Blueberries
4. Celery
5. Cucumbers
6. Grapes
7. Lettuce
8. Nectarines
9. Peaches
10. Potatoes
11. Spinach
12. Strawberries
The “Clean Fifteen”
1. Asparagus
2. Avocado
3. Cabbage
4. Cantaloupe
5. Corn
6. Eggplant
7. Grapefruit
8. Kiwi
9. Mangoes
10. Mushrooms
11. Onions
12. Pineapples
13. Sweet peas
14. Sweet potatoes
15. Watermelon
The Magical Weight Loss Secret Revealed…
- On June 20, 2013
- By Lindsay
- In Nutrition Education
- 0
Looking for the “magic weight loss” key? Look no further! These magical “weight loss” tools come in all shapes, sizes, and colors! They can be found in your local grocery store, the farmers market, or you can even grow them in your backyard! Can you guess what they are yet?
Vegetables!!!!
Eating the “rainbow” of vegetables can not only fill you up, due to their fiber content, but they can also help to curb cravings, add fantastic flavor to your favorite dishes, and bring your plate alive with vibrant colors!
Check out this link for some more fun facts on how vegetables can be the key for weight management!
http://wmdpg.org/wp-content/uploads/2013/03/DPG-FactSheet-FINAL-web.pdf
Groovy Granola
Looking for a quick, easy and delicious granola recipe? Give this one a try! A few basic ingredients, and then you add your favorite nut or seeds, and dried fruit. Flax meal adds an extra boost of omega 3’s!
Groovy Granola
Serves | 4 cups |
Prep time | 5 minutes |
Cook time | 30 minutes |
Total time | 35 minutes |
Meal type | Breakfast, Snack |
Misc | Child Friendly, Pre-preparable |
Ingredients
- 3 cups rolled oats
- 1 cup nuts and/or seeds
- 1/2 cup unsweetened dried shredded coconut
- 1/2 teaspoon ground cinnamon
- 1/4 cup honey or maple syrup
- 1/2 cup raisins or other dried fruit
- 1/2 teaspoon vanilla extract
- 1/4 cup flax meal
- dash salt
Directions
Step 1 | |
Preheat oven to 350° F. Combine oats, nuts, coconut, cinnamon, sweetener and salt in a large heatproof bowl. | |
Step 2 | |
Spread evenly onto a large rimmed cookie sheet. Bake for about 30 minutes, stirring it every 10 minutes to brown evenly. | |
Step 3 | |
Transfer the cooked granola from the cookie sheet back to the bowl.Add flax meal. Drizzle with vanilla and allow to cool. Mix in the dried fruit. | |
Step 4 | |
Enjoy! (Place remaining in a cool and dry place) |