Quick and Easy Dinners for the Time Pressed

Too busy to make dinner? Before you dial for pizza try one of these seven supper ideas.

Note – I suggest a serving of vitamin C rich 100% orange juice or another vitamin C rich food on the nights that you are eating vegetarian to help absorb the iron in the food.

#1 Breakfast for Dinner
Ruby Red Grapefruit – peeled and sliced
¾ cup (180 mL) Liberté 0% fat plain yogurt
2 tbsp (30 mL) chopped California Walnuts
1-2 slices 100% whole grain whole wheat bread

#2 Pasta Night
½ cup – 1 cup 100% whole grain whole wheat pasta
1 cup (250 mL) homemade or glass bottled tomato pasta sauce – stick with a plainer version2 tbsp (30 mL) grated really good parmesan cheese
2 cups (500 mL) mixed baby greens salad mix
1 tbsp (15 mL) salad dressing made with canola oil
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice

#3 Salad Night
2 cups (500 mL) mixed baby greens salad mix
1/3 of a can sockeye salmon, broken up
1-2 tbsp (15-30 mL) Asian style salad dressing
1-2 slices 100% whole grain whole wheat bread
1 cup (250 mL) skim milk or organic soy beverage

#4 PB Night
Peanut Butter and Banana Sandwich made with:

1-2 slices 100% whole grain whole wheat bread

2 tbsp (30 mL) natural peanut butter and ½ banana

½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice

 

#5 Eggs Please
Scrambled Eggs:

2 – Omega-3 beaten and scrambled

2 tbsp (30 mL) deli style salsa (has less sodium than bottled)
1-2 slices 100% whole grain whole wheat bread

1 cup (250 mL) skim milk or organic soy beverage

 

#6 Bean Night
¾ cup (175 mL) canned beans in tomato sauce

1 sweet potato – microwaved
1-2 slices 100% whole grain whole wheat bread

½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice

#7 Leftovers
1 cup (250 mL) cooked brown rice
2 tbsp (30 mL) peanuts
1 cup (250 mL) frozen peas – cooked
1 – 2 tbsp (15-30 mL) Asian style salad dressing
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice

 

Posted in Nutritional Info and Recipes

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