Easy Meals in Minutes

Uploaded by NCPAD on 07.12.2010

Hi everybody, I'm Gillian, the registered dietician with NCPAD.
Welcome to "Easy Meals in Minutes". A lot of people say that they don't have the
time or energy to prepare meals at home. Today I'm going to show you just how
easy it can be. We're going to start with breakfast, do lunch and dinner.
You're going to see how easy it can be to prepare a healthy meal at home. So today
we're going to start with breakfast with a fruit smoothie. It can be a great way
to get a lot of nutrients in an easy way in the morning. The one thing to be careful
though with smoothies is that if you don't measure, you can really get a lot of
calories in there. So you really want to know what you're putting in so you are not
not just pouring in because it can easily be five-hundred or more calories if you
are not careful. If you see any smoothie recipes that have ice cream in them, it's
really not a smoothie, it's a milkshake disguised so be careful of what you see.
We're going to start today and I'm going to show you how we are going to make a
strawberry banana smoothie. We're going to start with a half of a cup of orange juice,
and I've done my slicing before we started today so that we could save some time.
I made a half a cup of sliced strawberries. You can really add any fruit, it doesn't
really matter, whatever your favorite might be. We're adding half a banana,
we're just going to put it all in here. We're going to add six ounces of fat free
yogurt. I chose vanilla yogurt, but you can pick any yogurt that you might like.
And then we are also going to add some ice cubes. We're going to put the lid on,
and blend. It's going to be a little bit loud.
Okay, looks good. And then poor it into a glass and this is breakfast.
And this is all for two-hundred forty calories, which is not too bad.
I can't even fit it all in my glass. And, tastes great!
Okay, next we're going to do lunch. Today we are going to make a southwest turkey wrap.
And I do want to remind you all that the three recipes I'm doing today are all going
to be part of your tip sheet that you got this week so you can look on there and
you can also see the calories and grams of fat in each recipe. Like I said, I'm
going to do a southwest turkey wrap. Now if you're a vegetarian and you don't
eat turkey you can just leave that out. But we're going to start. As I said, I've kind
of pre-done the beginning stuff. What this is, is fat-free sour cream, three tablespoons
and two tablespoons of salsa. And I'm going to use this as the condiment instead of
say, mayonaise, on the wrap. Now I'm putting this onto this wrap I have here
This is a whole wheat wrap, and it actually has one-hundred calories only for this
big wrap and three grams of fat and thirteen grams of fiber. Which is about half
of your daily fiber, which is great. You want to be really careful when looking
for wraps such as this one, or tortillas. You really need to read the label,
because a lot of them, ones that are even half this size can have almost double
the calories of this one. Some have no fiber, some have partially hydrogenated oil,
which is a trans fat that you don't want. So you really do want to read the label.
So as you can see, I spread some of this mixture onto the wrap and I'm going to set
this aside, I like to use this for actually dipping while you're eating.
So you can set that aside. Next, we're going to put some turkey on here. I have
some really little slices that were prepackaged, but if you get turkey from say,
the deli counter, you're slices will be bigger so you may only need two slices.
So you will see we have the turkey on here now, I'm going to add some black bean
and corn mixture. This is one-third of a cup of black beans and one-fourth of a cup
of corn. These are both canned products, they're really convenient. The only thing
you want to be careful of is the added salt, so when you open the cans you want
to put them in a strainer and you want to rinse them with water to get some of
that salt removed. You can also look for some of these products, I know the corn
I bought has no salt added, so you can also find those products as well.
So you're just going to kind of sprinkle this on, however you want here, okay.
And next what we're going to do is we're going to add some avocado on here.
Now avocado is a great choice instead of cheese, for example, because it does
have fat in it, but it has the healthy fat, the mono-unsaturated fats.
It can give a great creamy texture to your sandwiches. So to cut an avocado,
You want to start in the middle and you are going to cut around it,
and there is a big pit in the middle of one, for those of you who haven't seen
one before. So you're going to cut all the way around it, and then after you're
done cutting around it, you'll be able to just twist it and you'll have it open
like this. So the thing about an avocado as I said, it has healthy fat, but it
does still have a fair amount of fat in it. So today we are going to use about an
eighth of an avocado, which is about five grams of fat. So this would be about a
fourth, and then this would be about an eighth. Okay, so what we are going to do,
is you're just going to take out that eighth part, we're going to set that aside
and you're going to slice it very very thin and lay it in the center of the wrap.
You're not going to spread this all the way out since you don't have that much
to work with. Okay, like so. A lot of people say that they don't, um,
a lot of people say that they don't have a way to store an avocado, and then it
just gets brown. But the best thing that you can do is to take a baggie,
put the rest of the avocado in there and then sprinkle some lime juice or some
lemon juice on it and make sure all the air is out of the ziploc bag and you'll
be able to save it for at least a few days. That's a great way to save what's left.
Next we're going to sprinkle this with some shredded lettuce.
Okay, and then the toughest part is probably rolling this and getting it to form
into a sandwich. You're going to want to take this, and you might lose some
ingredients out the side, but that's okay you can just shove them back in.
Now as you'll see, this is a big big sandwich. And actually it's only about
three-hundred and sixty calories or so, three-hundred and fifty calories and
ten grams of fat. But if you cut it in half, you're only getting about half that.
So half of it is about one-hundred eighty-five calories. And you can see after
you cut it, you've got all those yummy ingredients right in there. And like I
said, you can use this other sauce for dipping. You'll just dip it in here,
and I'll take the first bite. It's good, thanks guys!
All right, it's time for dinner. We're going to be making a simple stir fry today.
It's actually just three simple steps. We're going to be starting with a teaspoon
of vegetable oil. So, I'm going to be putting that in here, and you do want to
measure it out. Like I was saying with the smoothie, if you just go ahead and
pour oil into here, you're going to get a lot more calories and grams of fat than
you think you are. You just need a little bit and we are going to turn on the
stove here and we are going to sautee the onions first.
So you can throw your onions in here, and this is a half cup of sliced onion.
Start this up, all right. So you just kind of let these get a little bit brown.
And this will take about three to four minutes.
Okay, the onions are brown and this is done over a medium to medium-high heat.
The next step is you're going to add everything else. Pretty simple.
What I have in here is a half cup of snow peas, a half cup of sliced red peppers
and a half cup of sliced mushrooms. So I'm going to add that in and with these
four vegetables, you're actually getting four servings of vegetables in this meal.
You're also going to add, I have one chicken breast sliced. Again if you're a
vegetarian you could put tofu or you could just have vegetables.
And then you're going to add, what I have here is two tablespoons of light soy
sauce and a half teaspoon of brown ginger. So we're going to add that in as well,
kind of sprinkle that over.
And then, you're going to let this cook.
You'll hear it sizzling and you're going to cook this until the chicken looks done.
Until the chicken is done. But what you're going to be doing is kind of moving
all of these things around in the pan for about ten minutes. Eight to ten
minutes, depending on your heat. So you can see, we have everything in here
and we're going to cook this up.
To check if your chicken is done, you can take one of the slices and cut it in
half right here in the pan. And this definitely looks done. You don't want to
see any pink, you want to make sure it's white all the way through.
So we're looking pretty done here.
I'm going to turn this off. Now I have cooked my brown rice ahead of time.
I really like the minute (instant) brown rice because it cooks really quickly,
I did mine in the microwave for five minutes and we have this product here.
So I'm going to plate this up here and this whole meal is three-hundred
calories and eight grams of fat which is pretty good for all this food.
And next I am just going to lay this over the rice
and you have a very healthy and tasty dinner and that didn't take very long at
all. Including the cooking of the rice, about fifteen to twenty minutes.
And now the best part, we get to try it.
Tastes great.
Well thank you for joining me today. I hope you could see that making
meals, breakfast, lunch and dinner, at home with fresh ingredients can be
really easy. Again all these recipes you can find on our tip sheet that we
sent you this week. Thanks everybody!