Tuesday, August 7, 2012

Healthy 350 Calorie Meal, In 10 Minutes!

350 Calories, 18% total fat, 12 g fiber (almost half of your daily requirement!) and packed with vitamins and minerals.

This delicious meal took exactly 10 minutes to make (add 2 minutes if you need to defrost your chicken breast).

Tip: A Panini press is a miracle machine in the kitchen. You can slice and press any type of vegetable in minutes. First spray your press with some Pam, slice up veggies and press.

Tip: Buy thin boneless chicken breasts and wrap individually and freeze.

You can pop one in the microwave to defrost when needed. If you want to skip the stove top saute and olive oil, you can cook for 1 minute in your microwave. This is a great lean protein add-on to any salad, especially when you are in a hurry. Subtract 40 calories off the above meal when you microwave your chicken.

Tip: Microwave your potato or sweet potato and in just a few minutes you have a vitamin, mineral and fiber packed super food

Any vegetable/fruit that is deeply colored like your sweet potato (tomato, blueberries, raspberries, orange, etc) is a great source of phytonutrients, aka ANTIOXIDANT/SUPER FOOD.

 TIP:  Buy your favorite herb plant from the grocery store, keep it right on your kitchen counter and conveniently snip some leaves when needed! You will save money and time.


  1. Between school and work, I don’t really have time to cook. With this recipe, I would have a healthy dinner and save money. Merilyne F.

  2. I usually never make food because it's too time consuming, but this is an easy, healthy and fast meal. I have to try it! Thanks for the tips! - Nadia A.

  3. Cristina T. (Nutrtion 101) Tues and Thursday

    I really think this blog comes in handy because meals usually take too much time, prepping and baking or whatever needs nessecary. So, this shows me or anybody that cooks that meals can be less time consuming yet, still very yummy and healthy. Even for people who don`t like to cook it shows how easy making a healthy meal can be.

  4. This gives me a lot of good ideas on quick and healthy meals! Fish can also be found in small portions to keep in the freezer and just use when it's dinner time. I really like the idea of the panini press for vegetables! Also keeping an herb plant or two would be fun and tasty. I often forget to try fruits on my dinner plate. I'm not a big fan of most veggies but I eat lots anyway, but adding some pieces of fruit may be just the thing to make them more enjoyable. Thanks for the great ideas! DP 109