December 13, 2017

One-Dish Wonders! By Helen Agresti, R.D.

This time of year brings shorter days and less time to prepare healthy meals at home.  Without proper planning, home cooking doesn’t always happen. I wish I could use the most common excuse of not having enough time in my day but let’s face it, there’s plenty of time in our day for something this important.  Especially on Sundays, there’s sufficient time to execute a game plan for the week ahead. There’s nights during the week that are filled with client meetings and kids activities which makes the idea of ordering out very enticing.  Convenience food is everywhere and it certainly contributes to the rising rates of obesity, heart disease, Type 2 diabetes, certain cancers and other health related disorders.

With that in the forefront of our minds, here are a few one-dish wonders that will satisfy you and your healthy family:

Healthy Baked Chicken Marsala

Ingredients

No-stick cooking spray
4 chicken breasts
1/4 c white cooking wine
1/4 c marsala cooking wine
1 medium shallot, finely chopped
1 tablespoon garlic, minced
1 sprig fresh rosemary
1 teaspoon sea salt

Directions

1.  Preheat oven to 400 degrees F.
2.  Spray casserole dish with no-stick.
3.  Pour half the white and marsala wine in the casserole dish.
4.  Sprinkle half the onion, garlic, rosemary, and salt on top of wine.
5.  Place chicken breast on top.
6.  Pour the remainder of the white and marsala wine over top of
chicken.
7.  Sprinkle the remainder of the onion, garlic, rosemary, and salt on
chicken.
8.  Bake 20-25 min. or until internal temp of chicken reaches 165 degrees F.

*If you have time, allow the chicken to marinate in a Ziploc bag with all the ingredients prior to baking.

 

Waist Slimming Quinoa Salad

Ingredients

3 cups Quinoa, cooked
1 tablespoon extra virgin olive oil
1 tablespoon balsamic glaze
1/2 c seedless cucumber, diced
1 avocado, diced
1 mango, diced
1/3 c cilantro, finely chopped
1/4 cup red onion, chopped
1 lemon, juiced
1/2 teaspoon sea salt

Directions

Combine all ingredients. Serve warm or cold.

~Enjoy!

Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti and on the web www.pronutritionconsulting.com

Comments

  1. Jill West says:

    I love the idea of one dish meals! Great resource for busy families!

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