Quick Chicken Bake
(makes about 4 servings)
1 lb boneless skinless chicken breast (or tenderloins)
1 can cream of mushroom soup (or cream of chicken)
1 cup water
½ bag of frozen green peas (or broccoli, or whatever veggie you prefer!)
1 cup Cous cous or quinoa
Salt, pepper, cayenne pepper if you like it
Preheat oven to 350 degrees.
Drizzle a little olive oil in a skillet over med-high heat. Let the pan heat for a minute. Add chicken to the pan, sprinkle with salt, pepper and cayenne pepper. Cook for 2 minutes on one side, flip over and cook 2 more minutes.
In a bowl, mix together the cream of mushroom soup & water until smooth. Put mixture, frozen veggies & cous cous or quinoa, and partially cooked chicken breasts into a baking dish. Cover with aluminum foil.
Bake for 15-20 minutes. Check cous cous, when it’s tender it’s done. Double-check chicken to make sure it’s not pink inside. If it needs more cooking, just pop back in for 5-10 minutes.
(Makes about 4 servings)
1 lb very lean ground beef, chicken, or turkey
1 jar of Prego or Ragu, etc
1 small can of plain tomato sauce
Italian seasonings such as basil, oregano, parsley & garlic, etc
Optional: Capers & black olives
Whole wheat spaghetti noodles
Brown the meat on med-high heat in a pot. While it’s cooking, add in the basil, oregano, parsley & garlic – about ½ tsp of each. When meat is browned, drain any fat off that accumulated. Add in the jar of prego or ragu, the can of tomato sauce, capers and olives if you'd like. Cook over med-high heat for about 5 minutes. Turn down to low heat and cook another 5 minutes.
While sauce is warming, boil water & cook several servings of noodles according to package instructions. Make sure you check the serving size of noodles!
Drain noodles, place 1 serving of noodles on a plate and about 1/2 cup of sauce on top of the noodles. You should not need parmesan on top, but if you do, make it just a light sprinkle.
Quick Tilapia Bake
6 Tilapia filets (from frozen for easy-factor)
Salt, pepper, cayenne pepper
Lemon juice from concentrate
Preheat oven to 400 degrees (or according to frozen package instructions)
Place tilapia in a baking dish. Drizzle with a small amount of olive oil. Top with salt, pepper, and cayenne pepper to taste. Add about 1 tablespoon lemon juice on top of filets. Cover with aluminum and bake for 11-13 minutes (or according to package instructions). Check fish, if it flakes easily with a fork, it's done.
While fish is baking, steam some veggies - from frozen if you'd like. Top steamed veggies with a dash of salt and pepper and drizzle with olive oil and lemon juice.
Hope you like these! I'm happy to share more, just let me know you'd like more - comment below!
~To your health!~