Mix and Match Healthy Dinners

By Amanda Cracroft
Goal is to have ½ of our plate be veggies, ¼ lean protein, and the other ¼ good carbohydrates.
1. Pick a Protein:(Note: we buy these in bulk bags that are frozen from Sam’s or Costco, it’s nice to always have on hand. To thaw: just place fish or chicken in Ziploc bag, and place in bowl of cold water in the fridge.
-Tilapia- usually very thin cut fish, so it’s a quick fix cause it doesn’t need to be cooked very long. Cover the bottom of your frying pan with water, then add small amount of butter bring to a simmer and then add fish. Season with Salt and pepper and cook it for 3-4 minutes on each side until fish ‘flakes’.

-Chicken- Place Chicken in baking dish and spread favorite BBQ sauce on top. Bake 350 for 35-40 minutes. Super good and so easy!

-Salmon or Cod Loins-Thicker fish like these can be baked for 35-40 minutes 350 degrees. Brush with olive oil and season with salt and pepper, thyme, and or Citrus Herb*. (Another great secret: mix up a box of Instant chicken or turkey stuffing, and place on top of fish before baking. (they have a new low sodium stuffing, same great taste!) This adds a fun ‘breaded’ goodness to the fish! Or bake Salmon in a Yoshida’s Sweet and Savory sauce and serve with brown rice and veggies! Love it!)

*Spice Islands has a salt free Citrus Herb seasoning that is delicious on all of these!
2. Pick a Side dish:

-Roasted Red Potatoes (or Sweet Potatoes) – wash then cut red potatoes in (bite size pieces, and sweet potatoes in long thin strips) place on cookies sheet drizzle with olive oil and salt, bake 375 degrees for 15-20 minutes (toss with spatula at minute 8 or 10). Squeeze fresh lemon on Red Potatoes after they come out of the oven and serve.

-Steamed Veggies – Again I buy a frozen already mixed veggies, Broccoli Normandy (Flav-0-Pac) I steam them using Ziploc’s Zip N’ Steam microwave bags! A full bag of frozen veggies only takes 6 minutes for perfect steamed veggies!

-Asparagus (or Green Beans) - These are best fresh, but you can use frozen or canned. I love to cook asparagus and green beans on the BBQ, but they taste just as great if you Roast them (like the potatoes.) Can also cook them on the stove top in frying pan (that has a top), lightly drizzle with olive oil. Cook for 4-5 then top with slivered almonds and cook for 2 more minutes.

-Long Grain Wild Rice or Brown Rice
3. Make a Gorgeous Salad That Even a Man Can’t Refuse:
Romaine lettuce mixed with Ice berg lettuce, spinach, sprouts, cucumber, carrots, avocado, tomatoes, craisins, red onion, radishes, red and green peppers… (Really, whatever your heart desires and it doesn’t have to be fancy every time.)