Nutrition

The Lazy Guide to a Fit, Fast Dinner

How to get a healthy supper on the table in minutes

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The Lazy Guide to a Fit, Fast Dinner

When you come home at the end of a long day, tired from work, the idea of cooking a healthy meal can seem draining.

While making a healthy dinner from scratch can be both time intensive and challenging, it doesn’t always have to be. Once you have a repertoire of handful of nutritious, easy recipes, perfect a few simple cooking techniques, and incorporate a meal prep plan into your schedule weekly, you’ll have the tools in place to get dinner on the table quickly every night of the week.

Here’s a lazy guide any time-pressed person can follow to get a healthy dinner done in minutes.

1. Broil your proteins.

As part of any balanced nutrition plan, protein should be the main focus. Whether you're short on time or just feeling lazy, the broiler is your best friend.

Unsure of where the broiler is? If you have an older oven, it's the pullout drawer underneath your oven door. If you have a newer oven, it's typically just a setting on your control panel.

Broilers usually cook around 500 to 550°F. It cooks the food from above with high heat.  In a newer oven, change the rack you’ll place your food on so that it’s 6 to 7 inches from the heat source.

Here are some really easy broiling recipes. As part of a meal prep, we recommend making about 3 to 4 servings in one sitting and refrigerating the leftovers in Tupperware.

 

Broiled Chicken Breast Recipe

Makes enough protein for three meals.

Prep time = 5 minutes

Cook time = 20 minutes (10 minutes each side)

 

Ingredients

1. 3 boneless/skinless chicken breasts

2. Olive oil

3. Your favorite premixed seasoning (we love Chef Paul's Poultry Magic)

Directions

1. Turn on your broiler.

2. Lay a sheet of foil over your broiler pan or baking pan.

3. Cover your raw chicken breasts completely in olive oil (this keeps them from drying out).

4. Lay the breasts on the foil so they aren’t touching and lightly sprinkle the tops of the breasts with your favorite seasoning.

5. Place the tray under the broiler and cook for 10 minutes.

6. Remove the tray from the broiler, flip the chicken breasts and cook for another 10 minutes. If you want, add more seasoning to the other side of the breasts.

 

Broiled Salmon Recipe

Makes enough protein for four meals.

Prep time = 5 minutes

Cook time = 10 to 12 minutes

Ingredients

1. 4 6-oz salmon fillets

2. 1-2 tablespoons of olive oil

3. Sea salt

4. 1 large lemon

Directions

1. Turn on your broiler.

2. Lay a sheet of foil over your broiler pan or baking pan.

3. Place your salmon skin down on broiler pan or baking pan.

4. Pour or brush small coat of olive oil over fillets.

5. Sprinkle an even layer of salt over fillets.

6. Slice lemon and cover the fillets with lemon slices .

7. Place in broiler and cook for 10-12 minutes or until fillets flake easily with a fork.

This article is courtesy of our friends at PrettyFit. Check out their site for more recipes, nutrition tips, and to learn about their products. 

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