May

23

10 Fast and Fabulous Recipes for Busy Moms

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Let’s face it whether you are a working mom or a stay at home mom, which I still consider to be a working mom one of the biggest challenges you have everyday is trying to figure out what to make for dinner. I mean if you don’t have enough to do already but now you have to try and find something to make that tastes good, is quick to make, and if you are health conscience you want it to be healthy. Well, don’t worry working mom we have provided for you “10 Fast and Fabulous Healthy Meals” to make for your family.

Chicken Fajitas

Ingredients:

1 Tbsp olive oil

1 cup chopped Spanish onion

1 cup chopped bell pepper (any color)

1 lb skinless, boneless chicken breast

1 packet fajita seasoning

2 whole wheat tortillas

Directions:

1.) Heat olive oil in large pan on medium-high heat.

2.) Add the onion and saute for 2 minutes to soften.  Add the bell pepper, chicken breast and fajita seasoning.  Cook for 3 more minutes.

3.) Divide mixture between the tortillas and wrap to enclose filling.

4.) Optional: add reduced fat cheese, salsa, shredded lettuce, nonfat sour cream and/or black beans.

Makes 4 servings

 

Nutrition Facts: 370 Calories; 23g Carbs; 7g Fat; 9g Protein

Spinach Fettuccini Primavera

 

INGREDIENTS

10 oz dried Spinach Fettuccini noodles

Vegetable oil cooking spray

1 teaspoon olive oil

2 medium summer squash, sliced

2 medium zucchini, sliced

1 red bell pepper, cored, seeded and sliced in strips

4 oz sliced mushrooms

4 cloves garlic, pressed

1/4 cup nonfat, low-sodium chicken broth

1/2 cup nonfat plain Greek yogurt

1/4 cup prepared basil pesto

2 tablespoons reduced-fat Parmesan cheese, grated

freshly ground black pepper to taste

2 Tablespoons lemon zest

Directions:

1.Cook pasta as directed on package; drain. Set aside.

2.Coat a large skillet with cooking spray. Heat over medium-high heat; add oil. Add squash, zucchini, bell pepper, mushrooms and garlic. Reduce heat to low; cook until bell peppers begin to soften, 2 to 3 minutes.  Add broth; cook until all vegetables are tender, 3 to 5 minutes. Remove from heat.

3.Mix yogurt and pesto in small bowl, set aside.

4.Combine pasta, yogurt and pesto mixture, and veggies; toss.  Top with cheese, pepper and lemon zest; serve immediately.           Makes 5 servings

NUTRITION FACTS (per serving)

Calories: 311, Total Fat: 8 gm Cholesterol: 3 mg, Sodium: 300 mg, Carbs: 50 gm,  Protein: 12 gm

*To decrease the amount of sodium in this recipe, don’t use the chicken broth or the Parmesan cheese

**To decrease the carbs, eat less pasta and more vegetables :)

***To add more protein, add defrosted, pre-cooked, tail-off shrimp to pasta mixture (or add grilled chicken)

 

Cheesy CaulIflower-Potato Mash


 

 

Ingredients:

1 pound Yukon Gold potatoes, cut Into wedges¾ pound cauliflower, chopped (about 4 cups)

¾ cup shredded Fontana cheese

½ cup nonfat milk, heated

½ tsp salt

freshly ground pepper to taste

Directions:

1.Bring 1 Inch of water to a boil in a large pot.

2.Place potatoes in a steamer basket and steam for 10 mins; place cauliflower on top, cover and steam until the potatoes and cauliflower are tender (6-8 mins more).

3.Transfer the cauliflower to a large bowl and coarsely mash with a potato masher; add the potatoes, cheese, milk, salt and pepper and continue to mash until desired consistency is achieved.

 

Makes 6 servings (2/3 cup each)

Nutrition Facts: 135 calories, 4g fat, 16 mg cholesterol, 17g carbs, 7g protein, 2g fiber, 329mg sodium

Chicken Stir-fry

INGREDIENTS:

1/2 cup dried Uncle Ben’s Whole Grain Fast & Natural instant brown rice

1 Tbsp olive oil

2 bags frozen stir-fry veggies

15 oz bag Just Grilled Chicken Strips (grilled, frozen)

2 Tbsp low sodium soy or teriyaki sauce

DIRECTIONS:

1.) Cook rice as directed on box.

2.) Sauté veggies and sliced chicken in skillet with 1 Tbsp olive oil; add soy or teriyaki sauce during last minute of cooking to warm it

3.) Pile rice (1/2 cup), 1 chicken breast and 1 cup veggies on plate.

Enjoy!

Makes 4 servings

Nutrition Facts (1 serving): Calories 265, Total Fat 6g, Cholesterol  50mg,           Sodium 605mg, Carbohydrates 29g, Dietary Fiber 3g, Protein 23g

 

Tuna Lettuce Wraps

Ingredients:

1 6-oz can water-packed tuna

¼ cup chopped tomato

¼ cup chopped celery1 Tbsp nonfat mayonnaise

2-4 leave of Romaine lettuce

 Directions:

1.)Mix the tuna, tomato, celery and may in a bowl until combined; season with salt and pepper.

2.)Spoon the tuna mixture into the lettuce leaves and wrap to enclose filling

Makes 1 serving

Nutrition Facts: 200 calories, 5 g carbs, 2 g fat, 39 g protein

 

Apple Cranberry Salad

Ingredients:

2 skinless, boneless chicken breasts, defrosted

pepper

1 head Romaine lettuce, chopped

1/3 cup dried cranberries

2 medium Granny Smith apples, chopped

1/3 cup sliced almonds

Raspberry Vinaigrette spritzer dressing

Directions:

1.) Sprinkle chicken with pepper; spray pan with non-stick cooking spray and grill chicken in pan on low heat with lid on until it is cooked through.

2.) Wash, chop and dry lettuce; place in a large bowl.

3.) Add chicken, dried cranberries, apple pieces and slivered almonds to  bowl and mix.

4.) Lightly spray dressing on salad

Makes 4 servings (about 2 cups each)

Nutrition Facts (per serving): 184 calories, 25g carbs, 5g fat,     15g protein

 

Vegetable Chili

Ingredients:

Nonstick cooking spray

1 yellow onion, diced

1 red bell pepper

1 green bell pepper

2 14.5 ounce cans stewed whole tomatoes

2 15 ounce (425g) cans black beans

1 16-ounce (456g) can cooked corn

1 15-ounce (425g) can kidney beans

½ tablespoon chili powder

1 teaspoon cayenne

½ teaspoon cinnamon

Salt and pepper to taste

2 fresh tomatoes, diced

Directions:

1.) Spray a large pot with nonstick cooking spray.

2.) Over medium heat, sauté the onion and peppers until they just begin to brown.

3.) Add all the canned ingredients, including the liquid from the cans, as well as the chili powder, cayenne, and cinnamon to the pot.

4.) Bring to a boil reduce heat, and simmer for at least 30 minutes, or until the mixture reaches desired consistency.

5.) Season with salt and pepper.

Makes about 10 cups

Nutrition Facts:

191 calories; 1 gm fat; 0 gm saturated fat; 0 mg cholesterol; 137mg sodium; 37 gm carbs; 11 gm fiber; 11 gm protein

Butternut Squash and Pear Soup

Ingredients:

2 tsp olive oil1 cup finely chopped onion

1 Tbsp curry powder

1 pound butternut squash (about half a medium squash), peeled and cut into 1-inch pieces

2 ripe medium Bartlett pears, peeled, cored and cut into 1-inch pieces

3 ½ cups fat-free, low sodium chicken or vegetable broth

Directions:

1.) Heat the oil in soup pot on medium heat.

2.)Gently sauté onions until softened-about 5 mins.

3.)Add curry powder and stir, sautéing for 1 minute.

4.)Add butternut squash and pear pieces-sauté for 3-4 minutes.

5.)Pour chicken broth and bring to a boil.

6.)Reduce heat to low, cover and simmer for 20 minutes until squash and pear are tender.

7.)Transfer soup to a food processor or blender and puree until smooth, working in two batches if necessary.

Serves 6

Nutrition Facts: Calories 119, Total Fat 1.9 g, Cholesterol 0 mg, Sodium 38 mg, Carbohydrates 23 g, Fiber 3.2 g, Protein 2.5

 

Tortellini Chowder

Ingredients:

1 medium yellow onion, chopped

1 Tbsp Smart Balance

1 Zucchini, diced

3 yellow squash, diced2 (14.5oz) cans vegetable broth

1 (14.5 oz) can diced stewed tomatoes

1 (14.5oz) can garbanzo beans

8 oz package fresh tortellini

salt and pepper to taste

Directions:

1.) On medium heat, sauté onion in Smart Balance until lightly golden brown

2.) Add zucchini and yellow squash, stirring occasionally, about 5-7 minutes

3.) Add vegetable broth and heat through.

4.) Add remaining ingredients; cook until tortellini is soft in middle.

Makes 6 servings

Nutrition Facts: 210 calories, 39 g carbs, 2.5 g total fat, 12 g protein

Baked Apples

Ingredients:

¼ cup dried cranberries or raisins

¼ cup chopped walnuts

2 Tbsp brown sugar

¼ tsp cinnamon

4 Granny Smith apples

Directions:

1.) Preheat oven to 350 degrees

2.) In a small bowl, combine dried fruit, walnuts, sugar and cinnamon.

3.) Core each apple and place in a baking dish.

4.) Spoon one-fourth of the ingredients into each apple.

5.) Bake for 40 minutes or until apples are tender.

Makes 4 Servings

Nutrition Facts:

145 Calories; 5g Fat; 25g Carbs; 1.5g Protein

 

I hope you enjoy some of these recipes and would love for you to share it with your other mom friends.

In health,

Coach Dave

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Category: Nutrition, Weight Loss

About the Author ()

I am a husband, father of 2 girls (I was told that I was meant to be King)! I have been in the fitness industry since graduating from the University of Florida back in 97. I had the privilege to do an internship with the world renowned Dr. Cooper and the Cooper Aerobics Center. My initial start after graduating was as a personal trainer at a small private personal training studio in Orlando. After eight months, I moved to Dallas and worked as a personal trainer and manager for the Premier Athletic Club in Dallas. Since that time I have continued to work as a fitness professional in a variety of roles. Most recent is the development of America's # 1Lifestyle program for Working Moms called "Working Mom Workouts." I enjoy working with my clients and helping people reach their fitness goals.

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