TLN Quick Meals: Grilled Chicken Salad

This tremendous salad main dish was prepared for my family and me by our close friend Laurie O. from S. Windsor, CT.

It was so good that I asked if she would mind sharing the recipe with TLN readers. She happily obliged and I thank her for doing so.

Ingredients:

1. Grilled Chicken Breasts (1/2 to 1 per person) - Marinated in Balsamic Vinaigrette Salad Dressing (at least 1 hour).

2. Tortellinis (1/2 cup per person) - Spinach & Ricotta are a house favorite.

3. Baby Spinach Leaves - Chopped up with with the help of scissors

4. Strawberries - Cut or Sliced

5. Cashews - Dry Roasted, Unsalted Halves or Pieces

Preparation:

While chicken is on the grill, cook tortellinis according to package directions. Put a generous amount of scissor-chopped spinach into individual salad bowls. When tortellinis are done, drain and rinse with cold water to cool them slightly. Add to salads. Use scissors to cut cooked chicken into bite-size pieces as well (makes prep go quicker!). Add to salads. Use scissors to cut your strawberries in quarters and add to salads. Sprinkle with cashews Add dressing. Goes FABULOUS with Brianna's Poppy Seed Dressing!

TLN Quick Meals: Skillet Chili

My Skillet Chili is a "bachelor meal". It is quick and easy to make, and is prepared in one pan for minimal clean-up!

In one large nonstick frying pan or skillet:

1. With burner on high, add one pound of lean ground sirloin. Season with preferred spices.

2. To prevent sirloin from burning, adjust burner temp accordingly. I add approximately 1/4 cup of water to further prevent the ground meat from burning in the pan.

3. When the meat is thoroughly cooked and lightly browned, reduce burner to medium heat. If you added water, be sure that it has burned off before moving to the next step.

4. Add one 24 ounce jar of your favorite spaghetti sauce (We use Newman's Own).

5. Open one 15.5 ounce can of red or brown kidney beans. Drain juice from can first into sink. Add beans to pan along with one medium chopped tomato.

6. Stir together ingredients until warm. Turn down heat if sauce begins to sputter.

7. Serve chili in bowls. Sprinkle with grated parmesan cheese. (Serves family of four)

Skillet Chili provides an excellent proportion of carbohydrate, protein and fat. If you wish to get a detailed nutritional breakdown for this meal, you can do so at NutritionData.com.

TLN Quick Meals: Protein Shakes

It is not always necessary break out the blender to prepare an on-the-go protein shake meal replacement. A shaker bottle like the one shown here is a very efficient alternative in getting the job done with minimal clean-up and excellent portability.

Of course, you won't be able to add chunks of fruit like with traditional blended smoothies, but the next best thing is to use a base of fruit juice, soymilk or yogurt drink. Be sure to choose a protein powder that mixes easily and does not clump.

I am sharing a shake that I prepare on a regular basis. I call it the "Nutrition Grenade". This funky green concoction contains all kinds of good stuff and is tasty (even my kids give it a thumbs up!).

Nutrition Grenade

In a 20 ounce Rubbermaid Chug Bottle or similar container:

8-10 ounces Orange Juice
1 Serving Unflavored, Unsweetened Whey Protein Powder
1 Tablespoon Barlean's Flax Oil
1 Heaping Teaspoon Healthforce or Trader Joe's Super Green Food Powder
1 Heaping Teaspoon Oat Bran
1 Pinch of Bee Pollen Granules

Add juice to container first followed by the rest of the ingredients. Shake well and allow to sit 3-5 minutes before drinking. This allows protein to fully dissolve in the juice. If not drinking right away, keep cold and consume within 24 hours of mixing.

There is no doubt that the Nutrition Grenade may be a bit too nutritionally-elaborate for some. If so, no sweat. Focus on the liquid base, protein powder and flax oil. These ingredients offer a favorable proportion of carbohydrate, protein and essential (good) fats. Along with delivering key nutrients, this proportion is important for balanced energy levels and hunger satisfaction.

To help make protein shakes part of your regular routine, experiment with different liquid bases and nutrient add-ins (like my oat bran and bee pollen) to find a concoction that works best for your palatte. Enjoy!

TLN Quick Meals: Hard-Boiled Eggs

Eggs are not only an excellent source of protein, they are a good source of Vitamin E and other key nutrients.

Eggs are also very accessible, economical and can be prepared in a variety of ways that are quick and easy.

It is a great idea to make up 6-12 hard-boiled eggs at time. They can be kept in the fridge and used throughout the week for lunch boxes and on-the-go snacks and breakfasts.

If you always seem to over- or undercook hard-boiled eggs, according to FoodNetwork.com:

The best way to make easy-to-peel hard-boiled eggs with pure yellow centers is to place the eggs in a pot of cold water and add a teaspoon of salt. Place the pot on the stove and bring to a boil. Cover the pot and remove from heat and let sit for 13 minutes. Drain the eggs and immediately place in an ice bath until completely cooled. Drain and enjoy your perfectly cooked hard-boiled eggs.

Read complete Q and A at FoodNetwork.com!

TLN Quick Meals: Soup With Protein Boost

1. Open one can of Healthy Choice Soup. Pour into bowl.
2. Open one 6 oz can of white meat chicken or chunk light tuna. Put into same bowl with soup.
3. Cover bowl and place in microwave for 2 minutes.
4. Remove from microwave. Eat and enjoy.

OK. So maybe I am being a tad sarcastic by listing the steps for preparing this quick meal. I just feel the need to spell out how bloody simple it is to eat something healthy (or something to eat period) at lunch break.

This is a fantastic meal option for work because you can keep a couple of cans in your desk as back-up to forgotten lunches or late nights at the office.

I add the protein from canned chicken or tuna to bump up the usually sub-par protein content in canned soups. Either choice increases the protein in this meal by approximately 30 grams. This creates a more favorable balance of protein, carbs and fat and makes for a heartier meal.

Healthy Choice Soups are among the few brands found in grocery stores that do not contain the long suspect food additive MSG.

Choose canned white chicken or tuna that are packed in water with the only other ingredient being salt. Don't let the tuna and soup combo freak you out. In a tomato-based soup, it tastes pretty much the same as chicken.

TLN Quick Meals: Yogurt and Protein Powder Breakfast

This is a no-brainer breakfast option that I use almost every weekday to get me out the door quickly. Grab a 6 ounce of cup of your favorite Stoneyfield flavor and spoon into a small bowl (my household uses fat free -not because we are concerned with the fat - simply more of our fave flavors are in the fat free line). Mix in a scoop or 1 serving of an unflavored whey protein powder. The protein boost from the whey powder results in a very nice carb-protein balance (approx. 30 grams carb, 25 grams protein). Stir well and let sit for a few minutes for protein to fully absorb into yogurt (I perform this step before running upstairs to get dressed). With prep and eating time on this Quick Meal topping no more than a few minutes, its a perfect solution for the breakfast skipper - and offers alot more nutritional substance than the traditional, wimpy bowl of cold cereal!