Wednesday, May 20, 2009

Smart Living Tip #2

Smart Living Tip #2: Learning to Create Easy and Delicious Meals

Healthy eating doesn't have to be expensive or difficult. Using simple ingredients combined with strong flavorings, coupled with basic vegetables can be the key to eating healthy on a busy schedule.

Adrian and I are in the midst of finals madness right now, so I have transitioned into a quick-fix meal regime. This means I'm making the kinds of meals that have very little prep time and cook up within 30 minutes. Last night was lemon rosemary chicken with basic vegetables and a slice of toasted bread. Cooking the chicken in the foil helped it retain all its juices and made the chicken super tender and tasty with only a few ingredients. The meat was so good that it made us feel like we were eating at a fancy restaurant without even having to leave the house!

This kind of meal is also a great example of how to balance your meals with protein, vegetables and a carbohydrate. Normally we eat whole grain bread, but occasionally we like to splurge on a different kind of tasty bread, and that's what we did with this meal. When you choose mostly low-carbohydrate components, you can add in some other splurgier component you like without the guilt. Enjoy!

Lemon Rosemary Chicken

2 boneless, skinless chicken breasts
1-2 tbsp olive oil
garlic salt and pepper
1/2 large lemon
1 tbsp dried rosemary (or 2 sprigs fresh rosemary)

Preheat the oven to 425 degrees.

Lay out a piece of foil (big enough to wrap around the 2 chicken breasts). Place the chicken breasts in the middle of the foil and drizzle with olive oil. Then, season the tops with garlic salt and pepper. Squeeze the lemon on top of the chicken breasts (you may need to fold up the edges of the foil so it doesn't run out), and then spread the rosemary out on top of the chicken (or lay the fresh sprigs on top). Fold up the edges of the foil to create a packet that completely covers the chicken. Place the chicken in a glass baking dish or a cookie sheet (just in case the juice drips out). Bake the chicken for 28-30 minutes, then remove from the oven (don't uncover) and let sit for about 5 minutes so the chicken can absorb some more of the juice. Enjoy!

Roasted Vegetables

Olive Oil
Garlic Salt & Pepper
1 large red/orange/yellow bell pepper
1 large onion
1 head broccoli
1 medium zucchini
Any other vegetables you like!!!

Preheat the oven to 350 degrees.

Cut the vegetables up and drizzle with olive oil. Season with garlic salt and pepper. Place in oven and cook for 30 minutes. Enjoy!

Italian Bread

2 Slices of Ciabatta Bread
1-1 1/2 tsp. Olive oil
1 tsp. Italian Seasoning

Set the oven to Broil

Place bread on a cookie sheet and drizzle with olive oil, sprinkle Italian seasoning on top and broil until golden brown on the edges. Enjoy!

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