Healthy, Easy Meals

    5 Nutritionist-Approved Family Faves

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    1. Tortilla Chicken Rolls 

    Top four thinly sliced chicken breast halves with Monterey jack slices. Roll up, and secure with toothpicks. Whisk together 2 egg whites and a splash of water. Dip chicken in egg whites and dredge in crushed, baked tortilla chips. Place chicken in baking dish coated with cooking spray. Bake for 30 to 35 minutes at 375°F. Let stand for a few minutes before serving with salsa. Serves 4.

    2. Grilled Chicken Topped with Red Pepper Salsa

    In a small bowl, combine 1½ cups chopped roasted red peppers, ½ cup chopped green olives, ½ cup chopped golden raisins, 6 tbsp finely chopped red onion, 6 tbsp chopped fresh cilantro, and the juice from 2 oranges. Gently flatten 4 chicken breasts. Heat 3 tbsp of olive oil in a skillet over medium heat. Add 2 tsp cumin, 1 tsp cinnamon, and ¼ tsp cayenne. Cook for 1 minute. Add half to the red pepper salsa. Rub the other half on the chicken breasts. Grill the chicken for about 5 minutes per side depending on the thickness. Serve topped with red pepper salsa. Serves 4.

    3. Margaritaville Tilapia 

    Place 4 tilapia fillets on a baking sheet coated with nonstick spray. Season with kosher salt and pepper. Sprinkle with all of the zest and juice from one lime. Top with small pat of margarine. Bake at 375°F for 10 to 12 minutes or until it easily flakes with a fork. Serves 4.

    4. Orange Sesame Pork Tenderloin 

    Spray grill with cooking spray. Grill 16 oz pork tenderloin over medium-high heat for 20 to 30 minutes or until done. Coat a small pan with cooking spray. Add 1/3 cup orange marmalade, 2 tbsp low sodium teriyaki sauce, and ¼ cup of water and heat over medium-high. Stir and let simmer for about 5 minutes to reduce. Stir in 1 tsp sesame oil and remove from heat. Pour sauce over cooked pork tenderloin and sprinkle with sesame seeds. Serves 4.

    5. Easy Veggie and Corn Quesadillas 

    Sauté 1 sliced sweet onion in canola oil for about 10 minutes. Add 1 can drained corn, 9 oz frozen diced artichokes, and 10 ounces of fresh baby spinach. Sauté until the spinach is wilted and veggies are warm. Spray sauté pan with cooking spray. Add tortilla. Add veggies and shredded Mexican cheese. Fold tortilla. Cook until brown and flip and cook the other side. Repeat with remaining 3 tortillas. Serve with mango chutney or plain salsa. Serves 4.