Healthy Meals In Minutes

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Healthy Meals In Minutes

• University of Georgia Cooperative Extension
  Service

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Six Steps to a Healthy Casserole

• Step 1 Choose rice, noodles or macaroni
• - Best choices - brown rice or whole wheat
  macaroni or noodles
• Step 2 Choose a meat, poultry or fish
• - Choose the leanest option possible
• - Buy in large packages, and separate into
  smaller portions and freeze

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Quick, Healthy Casserole

• Step 3 Mix ¼ cup low-fat or skim milk with one
  can of condensed soup
• Choose reduced sodium and reduced fat soups
• Step 4 Choose one or more vegetables for
  seasoning
• Onions, garlic and green pepper
• Most herbs and spices are low in sodium no
  garlic or onion salt or lemon pepper

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Quick, Healthy Casserole

• Step 5 Choose one or more other vegetables
• - Broccoli, cauliflower, carrots, corn,
  green beans, mixed vegetables, tomatoes
• - Buy fresh pre-cut, frozen or canned without
  salt
• Step 6 Put in casserole dish, and bake at
  350F for 20 30 minutes

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Five Steps to A Quick, Healthy Salad

• Step 1 Choose your favorite salad greens
• - Greens that are dark like spinach have the
  most nutrients
• - Buy packaged and cut to save time
• Step 2 Choose 3 or 4 raw vegetables
• - Good choices - Onions, carrots, tomatoes,
  cucumbers, broccoli, turnips, cauliflower
• - Buy pre-chopped

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Quick, Healthy Salad

• Step 3 Choose cooked turkey, chicken or fish
• Remove the poultry skin
• Grill, microwave, boil or broil do not fry
• Step 4 Choose favorite low-fat cheese
• - Use reduced fat cheddar, swiss or mozzarella
• - Shredded cheese will look like more
• Step 5 Top or dip in low fat salad dressing
• Or regular dressing mixed with plain yogurt or
  light mayonnaise

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Five Steps to a Quick, Healthy Sandwich

• Step 1 Choose your favorite bread
• - Whole wheat or whole grain breads are best
• Step 2 Select your favorite lean meat,
  poultry or fish

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Quick, Healthy Sandwich

• Step 3 Top with cheese and vegetables
• - Buy pre-sliced or shredded cheese
• - Use tomatoes, onions, cucumbers, green or red
  peppers, shredded cabbage or carrots
• - Choose dark and leafy greens
• Step 4 Choose a condiment
• - Low-fat mayo or low sodium ketchup or mustard

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Four Steps to a Quick, Healthy Soup

• Step 1 Choose your protein food
• - lean beef or pork - skinless chicken or
  turkey
• - fish or seafood - cooked dried beans or
  peas
• Step 2 Add your low sodium base
• - Chicken, vegetable or beef broth or bouillon
• - Reduced Sodium Vegetable juice (like V-8)

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Quick and Healthy Soup

• Step 3 Stir in a starch
• potatoes - rice
• - corn - pasta
• Step 4 Add vegetables and seasonings
• frozen vegetable soup mix
• frozen mixed vegetables
• - pre-chopped fresh vegetables

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Quick and Healthy BreakfastsThat You Can Eat
Anytime

• Dry cereal with skim milk and fruit
• Egg or egg substitute with shredded low fat
  cheese on a bagel

• Frozen waffles topped with chopped nuts and lite
  syrup or fruit
• Cooked cereal with whole wheat toast topped with
  peanut butter

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Food Safety Storage

• Refrigerate or freeze planned-overs within 2
  hours of cooking
• Reheat to at least 165F
• Date and label so they can be used within a safe
  time
• If in doubt, throw it out!

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Summary

• Make healthy recipes ahead to save time and
  effort.
• Add plenty of vegetables and fruits
• Store and reheat properly

Be Safe Not Sorry!