ASK THE NUTRITIONIST
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answers to your food questions
Come-Together Fast Food
Everything you need to know to make healthy meals in a jiffy BY MELISSA DIANE SMITH
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Organic Rotisserie Chicken Thigh and/or Drumstick and Steamed Broccoli with Butter. Steam broccoli spears for about 10 minutes, top with butter, and serve with just-bought chicken.
2
Easy Veggie Fried Rice. Use Cece’s Veggie Co. Organic Veggie Medley of riced cauliflower, broccoli, carrot, and green onion to help you make this dish with sesame oil, gluten-free soy sauce, eggs, and cooked protein, such as chicken, tofu, or shrimp. (See recipe, right.) Cece’s offers organic riced, spiraled, noodled, and z-cut griller vegetables, which makes vegetables fun and ultra-easy to use for quick meal preparation.
3
Mediterranean Tuna Salad. Combine an undrained can of Wild Planet Albacore Wild Tuna with coarsely chopped artichoke hearts, chickpeas, chopped red bell pepper, chopped pitted Kalamata olives, chopped red onion, shredded carrots, basil or oregano, and capers. Mix in a dressing of red wine vinegar, olive oil, lemon juice, and salt and pepper, and serve.
Photo: adobestock.com
Absolutely. With a little planning and preparation, it’s possible to bring healthy meals together in under 10 minutes. You have to start by selecting smart products at the natural foods store and setting aside slightly more time one day a week to prepare some meat, such as broiling burgers, meat kabobs, or lamb chops or steaks, which can be easily reheated at another meal. For variety in your choices of protein, it’s a good idea to have frozen shrimp in your freezer, along with eggs and packaged or canned tuna in your refrigerator. I also recommend buying an organic rotisserie chicken once a week. You can eat a thigh and/or drumstick hot when you bring the chicken home from the store, then refrigerate it and cut the meat up a day or two later to use in salads, stir fries, and soups.
In your refrigerator, be sure to have salad greens and/or spinach and other vegetables that you like in a handy, easy-to-use form. For making quick, low-fuss meals, you’ll also need a wok or large frying pan, a broiling pan, pans or containers for reheating, and a pan with a removable steamer basket. Once you have these basics, there are countless ways to quickly and creatively combine meat and vegetables. The following are 12 fast-food lunch or dinner meal ideas to get you started. A few of them include mentions of tasty products that offer time-saving luxury.
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• FEBRUARY 2020
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12/20/19 3:47 PM
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
Q
Are there any secrets for making quick, “clean” meals at home so I’m not tempted to go to a drive-through and pick up unhealthy fast food? —Maryanne C., Tampa, Fla.
