Healthy 1-Dish/1-Pan Meals

Big, elaborate dinners are nice; however, they are not very realistic for the on-the-go parent or family. Below, I complied some 1-dish, crockpot meals that I found to be quite tasty! If you don't have the time to prep all the ingredients in one day, try prepping some the night before. Then, the day you are cooking, you will just have to throw everything together.
Package leftover portions into dishes that you can freeze and take to work/school for a quick, healthy meal.


Balsamic Chicken and VegetablesIngredients:
•               1/4
cup bottled Italian salad dressing
•               2
tablespoons balsamic vinegar
•               1
tablespoon honey
•               1/8 - 1/4
teaspoon crushed red pepper
•               2
tablespoons olive oil
•               1
pound chicken breast tenderloins
•               10
ounces fresh asparagus, trimmed and cut into 2-inch pieces, or one 10-ounce package frozen cut asparagus, thawed and well drained
•               1
cup purchased shredded carrot
•               1
small tomato, seeded and chopped

Directions:
1. In a small bowl, stir together first 4 ingredients. 2. In a large skillet, heat oil over medium heat. Add chicken. Cook for 5-6 minutes. Add half of the dressing mix to the skillet and transfer chicken to a serving plate. 3. In the same skillet, add asparagus and carrots. Cook for 3-4 minutes and add to serving plate. 4. Stir remaining dressing mixture, add to skillet. Cook for 1 minute. Drizzle over chicken. Sprinkle with tomato. **Baking Instructions: Mix all ingredients and pour over chicken breasts. Bake in oven at 350 degrees for about 45 minutes (until chicken is cooked through).



Greek ChickenIngredients:   1 pound carrots, cut into 1 1/4-inch pieces, or 3 cups baby carrots   1 pound (3-4 medium) yellow-fleshed potatoes, such as Yukon Gold, peeled and cut lengthwise into                      1 1/4-inch-wide wedges   2 pounds boneless, skinless chicken thighs, trimmed   1 14-ounce can reduced-sodium chicken broth   1/3 cup dry white wine   4 cloves garlic, minced   3/4 teaspoon salt   1 15-ounce can artichoke hearts, rinsed and quartered if large   1 large egg   2 large egg yolks   1/3 cup lemon juice   1/3 cup chopped fresh dill   Freshly ground pepper to taste

Preparation1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables. Bring broth, wine, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.2. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.3. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.



Apple-Spinach ChickenIngredients: 2 teaspoons vegetable oil4 (4-ounce) skinless, boneless chicken breast halves1/4 teaspoon salt1/4 teaspoon black pepper1 garlic clove, minced (about 1/2 teaspoon)1 tablespoon spicy brown mustard1/2 cup apple cider1 medium Granny Smith apple, cored and sliced6 cups fresh baby spinach or chopped Swiss chard  Preparation:1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt and pepper, and add to skillet. Cook 5-6 minutes on each side or until well browned. Remove to plate, and keep warm.2. Add next 4 ingredients (through apple slices) to pan; bring to a boil. Reduce heat, simmer, stirring often, 5 minutes. Return chicken and juices to pan. Cook, stirring occasionally, until sauce thickens and the chicken is cooked through, about 3 minutes.3. Add spinach to pan, and toss until wilted, about 1 minute. Serve hot. 

Eggplant and Chickpea Stew Ingredients:  1 ounce dried porcini mushrooms  3 cups hot water  2 large eggplants (about 1 1/2 pounds each)  3 tablespoons extra-virgin olive oil, divided  2 large onions, thinly sliced  6 cloves garlic, minced  2 teaspoons dried oregano, crumbled  1 small (1-inch) cinnamon stick  1 teaspoon salt  1 teaspoon freshly ground pepper  1 bay leaf  1 cup chickpeas  1 28-ounce can tomatoes, drained and coarsely chopped  1/4 cup finely chopped fresh parsley

Preparation

1. Preheat oven to 400°F.
2. Combine dried mushrooms and hot water in a bowl. Stir well and let stand for 30 minutes. Strain through a sieve lined with a paper towel and set the liquid aside. Finely chop the mushrooms.
3. Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking sheet, cut-side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into 1-inch cubes and transfer to a 4-quart (or larger) slow cooker.
4. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf and the chopped mushrooms; cook, stirring, for 1 minute. Add the reserved mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring occasionally, for 5 minutes. Transfer to the slow cooker and stir to combine with the eggplant.
5. Cover and cook until the chickpeas are very tender, about 4 hours on High or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in tomatoes and parsley.



http://www.eatingwell.com/recipes/greek_chicken_vegetable_ragout.html

http://www.eatingwell.com/recipes/eggplant_chickpea_stew.html

http://www.bhg.com/recipe/soups/barley-vegetable-soup/

http://www.bhg.com/recipe/chicken/balsamic-chicken-and-vegetables/

Healthy Breakfast Ideas

Looking for some healthy ideas for the most important meal of the day (breakfast if you were wondering)? You have come to the right place!

Skinny Pancakes Recipe 1
Ingredients: 2 egg whites, 1/2 banana, 1/2 teaspoon vanilla, 1/2c uncooked oatmeal, dash cinnamon
        *Optional add-ins: fruit, honey, unsweetened coconut, protein powder, etc.
Directions: Blend together all ingredients. Cook in a frying pan over medium heat.

Protein Pancakes Recipe 2
Ingredients: 1/2 banana, mashed (or 1/4c applesauce), 1 scoop of protein powder, 2 egg whites, cinnamon to taste
        *Optional add-ins: fruit, honey, unsweetened coconut, etc.
Directions: Blend together all ingredients. Cook in a frying pan over medium heat.

Protein Pancakes Recipe 3
Ingredients: 1 egg white, 6 oz. plain greek yogurt, 1/4 c almond or coconut flour, 1 scoop protein powder, 1 teaspoon baking soda
Directions: Stir together dry ingredients. Stir together wet ingredients. Add wet to dry ingredients. Cook in a frying pan over medium heat.

3-Ingredient No-Bake Bars
Ingredients: 1 cup natural peanut butter, 1 cup honey, 3 cups of oats, protein powder (optional)
Directions: Heat peanut butter and honey in a saucepan on low heat until liquid. Mix in oats and protein. Press in a 9x9 pan and refrigerate overnight.

Breakfast Add-Ons

-Add fruit to pancakes, cereal, or toast.

-Add flaxseed and granola to yogurt.

-Add protein powder to your smoothie.

Ideas for Breakfast On-The-Go
Let's face it, you don't always have time to make fancy breakfast meals. So, what do you do instead? One option is to make a large batch of protein pancakes, bars, or muffins and store in the fridge/freezer to use all week. Another option is to make a quick smoothie (fruit, yogurt/milk, peanut butter, ice, protein powder). I use the magic bullet. It is the perfect size for 1 smoothie and the cups are portable! Another option is to make a trail mix to snack on while you drive.

Happy breakfast eating!




http://thejoyofeverydaycooking.com/3-ingredient-no-bake-peanut-butter-bars/

Snacking and Healthy Eating on the Go

Scenario 1: From the minute you get up in the morning, you are running like crazy, whether it is with your job, your family, your hobbies, or all of the above. You may have just enough time to grab breakfast in the morning. If not, your stomach is grumbling leading to the perfect setting for that salty, fatty, not-so-good snack. Scenario 2: You don't eat all morning and before you know it, your stuffing cold leftovers into your mouth at the fridge. Scenario 3: You experience both scenarios mentioned before, depending on the day.

Whatever your scenario may be, here are simple tips and recipes to help you curb the cravings and snack healthy!

Let's start off with a brain buster question. Are 100-calorie pack snacks "healthy?" Truth is, no. They are basically 100 calories worth of carbohydrates. Since simple carbohydrates turn into sugar in your body, they are basically 100 calories worth of sugar. While they are better than eating chips out of the bag and help with portion control, they are no match for the endless possibilities of healthy snacks.

Tips for Healthy Snacking
1. Design your snacks like mini-meals. Include protein, fat, and healthy carbohydrates.
2. Resist the urge to snack when you are bored or stressed. Try going for a walk or reading a book to get your mind off of food.
3. Don't snack in front of the TV. This leads to mindless eating and lack of portion control.
4. If you are one to eat from the chip/pretzel bag, take out a serving and put the rest away in the cabinet.
5. Make snacking interesting! Try something new and different (like macadamia nuts or avocado slices).

Tips for Snacking On-The-Go
1. Pack your snack the night before, or at the beginning of the week. If you are making non-perishable items (trail mix or homemade granola bars) portion out a serving so they are easy to grab on the way out.
2. Remember to read the nutrition label. Sugar should not be one of the first 4 ingredients!
3. Choose high-fiber snacks like fruits and vegetables to keep your fuller for longer.
4. Stash carrots, peanut butter, and crackers in your bag or desk drawer so you always have healthy food nearby.
5. If the vending machine is all you have as an option, opt for nuts (protein and fat) or a lower sodium food.

Simple Snacks for Home or On-The-Go
-bananas dipped in yogurt, rolled in nuts, and frozen
-bananas dipped in peanut butter and frozen
-apples and peanut/almond butter
-apples and cheese
-trail mix with dried fruit, nuts, popcorn, etc
-hummus (mashed chick peas, olive oil, garlic) and vegetables
-avocado deviled eggs (hard boiled eggs, yolks mashed with avocado and spices)
-smoothie made with protein powder or peanut butter
-mini sandwich with tuna or egg salad
-yogurt with blueberries and granola

Hopefully, these tips help you to curb those cravings and snack healthy. Happy snacking!