Simple Pleasures --
The WEBB Cooks by Robyn Webb, MS, LN
With the recent release of a new edition of my very first cookbook, Diabetic Meals in 30 Minutes or Less for the American Diabetes Association, I am reminded that the simplest meals are the best. As our world continues to grow increasingly complex, there is a simple joy to preparing a really easy meal, but one with flavor that everyone enjoys.
So in honor of the new edition of the book, I present to you my top strategies for putting a wholesome, healthful meal on the table quickly and easily.
Meal Planning
Sit down each week with paper and pen in hand or situate yourself in front of the computer and spend about 15 minutes planning the week's meals. You'd be amazed how a little up front organization can save you countless hours during your hectic week.
When planning, create, "planned-overs." So for example, roast a whole chicken. Serve that one night. Then plan for using the leftover meat to chop into a main dish salad, or slice and place into a main dish soup or stew. You'll save time, money and your food will not go to waste.
Always check your pantry first before grocery shopping. During the winter when bad weather prevented me from going out, I made meals from my pantry staples. A box of whole wheat pasta tossed with cooked frozen vegetables and topped with low fat marinara sauce is but one example of the many tasty meals I can whip up without stepping foot into a supermarket.
Meal Preparation
- Sneak away for an hour on a Sunday and prepare all your vegetables. It's all that cleaning, peeling and chopping that takes the most time. When done in advance, weekday meal preparation is much easier.
- Choose recipes with fewer, but bolder ingredients. For instance, make a marinade for salmon with low sodium soy sauce, rice vinegar, a drop of sesame oil and chopped ginger. Marinate for 1 hour and grill or broil for a rich flavor.
- Combine ready made with fresh. For instance, bolster the flavor of bottled spaghetti sauce with first sauteing onions and garlic in a little bit of olive oil, and then add it to the bottled stuff. You'll improve its canned taste dramatically.
Storing Safely and for a Longer Shelf Life
- A large part of easy meal preparation is making sure your food "works" hard for you. In other words, store your food safely and try to prolong its shelf life with smart habits.
- Store any leftovers in airtight packaging. Avoid wrapping food in foil or clear wrap that can come undone. Any exposure to air and light causes food to spoil more quickly.
- Learn how long food can really stay fresh. For instance, as much as we want our salad greens to last all week, the simple fact is they don't. You may want to combine more delicate foods such as the greens with long storing vegetables such as cabbage and carrots. Talk to your produce manager to discuss the proper length of time a fruit or vegetable can stored without losing too much nutrition and still retain great flavor.
- Check the expiration dates on canned and bottled products. All those moldy condiments you might have lurking in your refrigerator and pantry should probably be tossed. Dry herbs and spices really should be pitched after a year's time so ensure maximum freshness and taste.
- Cooking quickly really should never mean storing up on TV dinners or relying on take out. With a little practice and organization, your can turn out meals indeed in 30 minutes or less.
GRILLED CARIBBEAN CHICKEN
makes 6 servings / serving size: 4 ounces
preparation time: 10 minutes
marinating time: 1 hour to 24 hours
exchanges: 4 very lean meat
calories: 154
calories from fat: 41
total fat: 5 g
saturated fat: 1 g
cholesterol: 69 mg
sodium: 61 mg
carbohydrate: 1 g
dietary fiber: 0 g
sugars: 1 g
protein: 25 g
Ingredients
Marinade
1/4 cup orange juice
1 tsp. orange zest
1 Tbsp. olive oil
1 Tbsp. lime juice
1 tsp. minced ginger
2 garlic cloves, minced
1/4 tsp. tabasco
1 1/2 pounds boneless skinless chicken breasts
Instructions
- Mix together all the marinade ingredients in a large bowl. Add the chicken and cover the chicken with the marinade.
- Marinate for 1 hour or up to 24 hours, covered in the refrigerator.
- When ready to cook, set a grill with the heat to medium or prepare an oven broiler. Add the chicken to a well grill rack or foil lined broiler pan. Grill or broil the chicken for about 6 minutes per side until no traces of pink remains.
