Thursday, March 28, 2013

So you don't have time to cook? My favorite Multi-tasking meal...

Many of us claim that we don't have the necessary time to cook a healthy meal.  Because of this we find an excuse to: eat out.  Order in.  Or better yet and more economical,let our cars idle in the drive through, (while we order off the infamous Dollar Menu).

I challenge you to take a moment to step back and see if you can find the time to prepare healthy meals for yourself.  The beauty is, there are tons of meals that you can prepare without literally slaving over a stove.  Roasting, baking, and broiling* are healthy preparation options that don't require a whole lot of effort on your part.

  • Lemon Pepper/Thyme Turkey Breast Chops
  • Baked Sweet Potato
  • Roasted Asparagus

This meal took less than 15 mins of prep time!!
 This is my favorite meal to make if I need to multi task. 

 Since baked sweet potatoes take roughly an hour to cook, I usually start them while I'm doing my workout, reading or cleaning.
  Just pop in the oven and go!!!
 Prep time: approx 3 min

Baked Sweet Potatoes
I use a dedicated pan for baking my sweet potatoes.

These can be prepared in advance and then warmed up in the oven or microwave when you're ready to eat them.

Directions: Preheat oven to 400 degrees.  Wash and dry the potatoes.  Place on rimmed baking sheet and bake in oven for approximately one hour.  The actual baking time will be determined by the size of the potatoes. 

Helpful hint:  line your baking sheet with aluminum foil for easy clean up or use an old beat up pan like I do.  Potatoes tend to release 'sap', if you are already pressed for time you definitely don't want to spend it by scrubbing pans.

Lemon Pepper Turkey Breast Chops 

 ***when my potatoes are ready to come out the oven that's when I pop my chops in!  (I would have already prepped these before going to work out).
Prep Time: approx 5 min

Olive Oil>Turkey Breast Chops>Fresh or Dried Thyme>Lemon Pepper Seasoning>Lemon Juice 

Directions: Reduce heat to 350 degrees.  Lightly oil baking dish with olive oil.  Wash the turkey chops and pat dry.  Season with lemon pepper and fresh or dried thyme to taste.  Squeeze half the Juice of a lemon over your chops.  Bake 25 mins or until meat thermometer registers at 165 degrees in the thickest part of the chop.
 Helpful hint:  Take your shower while these are cooking!

No time to prep your chops?? Try this option.  Package>Pan>Oven

Roasted Asparagus


***Raise your oven temp to 425 degrees.  
Prep Time: approx 5 min

Olive Oil>Asparagus>Minced Garlic>Lemon Pepper Seasoning>Lemon Juice

Directions:  Wash the asparagus spears.  Break off the tough end off the stalk.  Pat dry.  Place on baking sheet. Toss with olive oil and minced garlic.  Season generously with lemon pepper.  Place on top oven rack.  Cook for 10-15 mins depending on the size of the spears.  The asparagus should be bright green and crisp, yet tender.  Squeeze fresh lemon juice on the asparagus when removed from the oven.

Helpful hint: Not sure where to break the stalk?  Snap off the woody base of each spear by bending the spear a few times to find a place where it breaks easily. This is usually around the bottom third of the spear and where the woody part starts to turn tender. If desired, scrape off the scales on the spears with a vegetable peeler. This gives the spears a smooth, clean look and is especially beneficial for tough or fat spears. See: How to Cook Asparagus from Better Homes and Gardens.

Don't have time to prep Asparagus? Then try any of these delicious microwaveable options.

Let me know if you try this meal!

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