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Mix-and-Match Meals

Cooking is a cinch with this put-it-together recipe plan from Jennifer Welper, executive chef at Hilton Head Health. Try the combos suggested below or mix up your own tasty variations. Most of the ingredients are already in your kitchen; just sub in frozen vegetables when fresh picks are out of season.

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Prev 8 of 8 Next
Prev 1 of 8 Next

Create It: Pick a Protein

Healthy options:

Prev 2 of 8 Next

Create It: Choose a Carb

Healthy options:

  • Brown rice
  • Whole wheat pasta (try orzo)
  • Whole wheat tortillas

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Prev 3 of 8 Next

Create It: Add a Few Veggies

Healthy options:

  • Asparagus
  • Bell peppers
  • Broccoli
  • Carrots
  • Cauliflower
  • Green beans
  • Mushrooms
  • Onions
  • Snow peas
  • Sugar snap peas

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Prev 4 of 8 Next

Create It: Select a Seasoning

Healthy options:

  • Basil and garlic
  • Cilantro-lime sauce (lime juice combined with cilantro, garlic, and salt)
  • Garlic and thyme
  • Salsa
  • Teriyaki glaze (purchased or made with low-sodium soy sauce, brown sugar, and mirin, a sweet rice wine found in the Asian foods section)

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Prev 5 of 8 Next

Serve It: As a Stir-Fry

Healthy options:

  • Fried rice, peas, carrots, and onions scrambled with eggs and teriyaki glaze
  • Sauteed chicken, onions, carrots, broccoli, and snow peas over brown rice
  • Whole wheat orzo with stir-fried asparagus, onions, peppers, zucchini, and tomatoes

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Prev 6 of 8 Next

Serve It: Wrapped in a Tortilla

Healthy options:

  • Black beans, brown rice, chopped veggies, and salsa
  • Chicken strips, peppers, onions, and cilantro-lime sauce
  • Scrambled eggs, sauteed veggies, and salsa

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Prev 7 of 8 Next

Serve It: As a Dish

Healthy options:

  • Grilled Mediterranean chicken kebab (with olive oil, garlic, and thyme) and vegetable orzo
  • Omelet stuffed with sauteed vegetables and topped with salsa
  • Brown rice, white beans, and sauteed vegetable with olive oil (one teaspoon per serving), a splash of balsamic vinegar, and basil

Originally published in FITNESS magazine, October 2010.

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melvindalton wrote:

I Like These recipes, but I need recipes for one person

11/8/2011 12:11:45 PM Report Abuse

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