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Build a Healthy Meal

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Build a Healthy Meal

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Build a Healthy Meal
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"Try this mix-and-match concept," says Curtis Stone, host of TLC's Take Home Chef. "Just pick an ingredient from each section and you have a fast, easy dinner. Even if you use just a few of the ingredients on hand you can create different flavors and textures." (These amounts serve two people.)

PROTEIN
8 oz. Boneless, Skinless Chicken Breast
Grilled, roasted, or cooked in a nonstick pan

8 oz. Halibut
Pan-seared, oven-baked, or grilled

8 oz. Beef Sirloin
Grilled, pan-roasted, or broiled

8 oz. Peeled and Deveined Shrimp
Sautéed, grilled, poached, or steamed

STARCHES
1 Cup Lentils
Cooked in water, vegetable stock, or chicken stock

1 Cup Brown Rice
Cooked in water or stock

6 oz. Whole-Wheat Pasta
Cooked in boiling, salted water

1 Cup Black Beans
Cooked in water or stock

VEGETABLE
1 Cup Broccoli Florets
Steamed, blanched, or sauteed

3 Cups Baby Spinach
Sauteed or steamed; you can also throw it raw into whatever you're cooking, like pasta

2 Red Bell Peppers
Roasted, grilled, or sautéed

1 Bunch Asparagus
Roasted, grilled, blanched, or sautéed

1 Pint Cherry Tomatoes
Raw, roasted, grilled, or sauteed

3 Cups Mixed Greens
Any type, raw

SAUCES
1/2 Cup Homemade Tomato Sauce

1/2 Cup Homemade Pesto

1/2 Cup Balsamic Vinaigrette

1/4 Cup Olive Tapenade

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