I often hear people say that they don’t have time to eat healthily. While I sympathize with a busy lifestyle – I do work full time, have 2 children, and do writing gigs on the side – I also know that I can whip together a healthy meal in a matter of minutes. I realize that I might be more motivated than other people to find something healthy to make, lest I be hypocritical given the advice I give other people, but I still think anyone can eat healthy if he or she really tries. Thus I am going to give you an example of 3 healthy meals that take me less than 30 minutes to prepare.
1) Stir fry and rice
I recently bought a Wok and it is the most amazing piece of equipment I own! You can cook an entire meal using just one dish! I end up using two, though, because I like to have a little bit of rice with my stir fry. I usually put a little bit of oil in the bottom of the wok, throw in some kind of meat (either chicken or beef) and frozen or fresh vegetables (cauliflower, broccoli, carrots, etc), and then just stir it around while it cooks – hence the term “stir-fry”. It’s pretty hard to mess up. If you are running short on time, Uncle Ben’s even makes brown rice in a pouch that you can nuke in 90 seconds.
2) Meat n’ Three
When I was a kid, my dad always used to take me to a “Meat n’ Three” truck stop where you can choose some form of meat and three “vegetables” on the side. Granted, I wouldn’t call most of these meals healthy since at restaurants they usually add copious amounts of salt and fat; however, you can imitate the concept pretty quickly to make yourself a healthy meal and leave out the extra calories and salt. I buy plain chicken tenders from the store, spray some Pam on a cast iron pan, and fry. This might take 15 minutes, maximum. I can also steam some broccoli, throw a can of no-salt-added green beans in a pot, and cook a baked potato (or sweet potato even!) in the microwave in another 10 minutes. Voila! Healthy, fast meal.
3) Crock Pot It
Okay, maybe this is cheating because it really takes ALL DAY to cook, but the prep work itself takes less than 30 minutes, so I’m counting it. Before I leave for work in the morning, I will brown a lean beef roast. I add some unsalted beef broth, vegetables of my choosing (usually potatoes, celery, onions, and carrots), and let it do it’s thing for 8 hours. Then I can come home to a cooked meal, which is always nice.
So there you have it: 3 meals that I make quite often that are fast, easy and healthy. What do you make for a fast, healthy meal?