Posted on: August 24, 2007
Stock-Up for Quick-Fix Meals
Avoid the takeout doldrums by having a large supply of easy-to-prepare, low-fat foods
By Bev Bennett
CTW Features
As summer winds down, so does the average person’s free time. Instead of leisurely dinners, cramming meals between work and family activities becomes increasingly common.
Unfortunately, if your schedule is rushed you may think you have to resort to fast food and sacrifice nutrition for speed. That doesn’t have to be the case, however.
You can combine convenience and health if you stock your kitchen with wholesome ingredients such as canned tuna, canned and frozen vegetables, beans and whole grains, says Marjorie Fitch-Hilgenberg, associate professor of dietetics at the University of Arkansas, Fayetteville.
Like many people Fitch-Hilgenberg has a demanding schedule. Sometimes she thinks picking up a meal is her best option, until she realizes she’s well prepared for emergencies.
“When I consider carryout I ask myself why when I have food in the freezer,” says Fitch-Hilgenberg.
As a food-savvy professor, she looks for ingredients that deliver the greatest nutrients for the fewest calories and the least amount of fat. Here’s what Fitch-Hilgenberg suggests having on hand to cut time but not nutrition from dinner:
• Lean protein food, such as frozen cooked and diced chicken breast or canned tuna. It’s easy to add chopped onions and frozen peas and have a salad, says Fitch-Hilgenberg.
• Frozen fruit, such as sliced peaches, blackberries and blueberries. Mix thawed frozen fruit with yogurt for an instant dessert or snack. For a desperation dinner, spoon heated fruit over frozen toasted waffles.
• Canned tomatoes to use for quick sauces or a topping for pizza.
• Frozen vegetables. Choose your favorites, but include some dark green vegetables such as broccoli or spinach for the vitamin A content.
• Canned beans. Fitch-Hilgenberg suggests seasoning beans with crushed red pepper flakes and serving over rice.
• Frozen corn.
“I like corn to mix with black beans and chilies,” says the dietetics professor.
Inspired by Fitch-Hilgenberg’s list of staples, here’s a recipe for a hearty chili you can put together in about 20 minutes, less time than it takes for the pizza delivery to get to your door.
