Meals in a Minute

Many of us struggle with time and its limits on our day. Whether we are students attempting to attend classes and finish homework, employees clocking in for another eight hour shift, or parents running around town to keep the household running efficiently, we all have those days in which time runs away from us. These days make for some irrational choices related to food. Instead of preparing our own meals, we may decide that the burger joint down the street is quicker and easier and therefore the best decision for the night. But I am here to inform you of a few quick and easy recipes that may change your outlook and calorie intake totals.


Breakfast:

**Cottage Raisin Toast
1 slice raisin bread
¼ cup low-fat cottage cheese
1 teaspoon raisins
Dash of cinnamon
1. Toast bread.
2. Spread cottage cheese on bread.
3. Sprinkle raisins and cinnamon.
Calories: 119 Fat: 2 grams % Fat calories: 12

**Peach Smoothie
1 cup frozen, unsweetened peaches
½ cup nonfat vanilla or peach yogurt
¼ cup nonfat milk
1tsp vanilla
Dash nutmeg
Combine all ingredients until smooth
Calories: 324 Fat: Trace % Fat calories: 0

**Tropical Wake-Up Smoothie
½ cup frozen fruit (banana, pineapple, or peach)
1 cup nonfat yogurt (tropical flavor)
¼ orange juice
Mix all ingredients in a blender until smooth.
Calories: 209 Fat: trace % Fat calories: 0


Lunch:

**Rice Cake Crunch
2 oz. sliced chicken breast
5 cucumber slices
Dash of nutmeg
Dash of celery seed
1 rice cake
1. Place chicken on rice cake and add cucumber.
2. Sprinkle on spices.
Calories: 131 Fat: 2 grams % Fat calories: 16

**Pita Chili Melt
½ large whole wheat pita bread
½ cup canned pinto beans
2 TBS grated low-fat cheddar cheese
1 TBS diced green chili
1. Put beans, cheese, and chili into pita bread.
2. Microwave until cheese melts
Calories: 359 Fat: 4 grams% Fat calories: 10

**Turkey Roll-Up
2 oz sliced turkey
1 carrot stick
1 romaine lettuce leaf
1. Place turkey on lettuce leaf
2. Place carrot on top of turkey and roll up.
Calories: 98 Fat: 2 grams % Fat calories: 18


Dinner:

** Fiesta Bean Burrito
½ cup vegetarian refried beans
1 TBS salsa
1 tsp chopped cilantro (optional)
1 whole wheat tortilla
1. Spread beans over tortilla
2. Sprinkle on remaining ingredients
3. Heat in microwave until warm
4. Roll tortilla and mixture into a burrito
Calories: 206 Fat: 5 grams % Fat calories: 19

**Mexican Pita Pizza
1 small whole wheat pita
2 TBS tomato sauce
¼ cup canned pinto beans, drained and mashed
1 oz mozzarella cheese, grated
Dash oregano
1. Spread tomato sauce on pita bread
2. Add pinto beans
3. Sprinkle with cheese
4. Top lightly with oregano
Calories: 274 Fat: 5 grams % Fat calories: 18

Don't these sound better than the deep-fried foods or cholesterol packing meals? Most of the options are pretty light and therefore allow some room for adding fruits and vegetables or nuts to the mix of the meal. Don't forget your water, instead of the diet-soda.

These recipes are courtesy of Evelyn Troble in "Eating on the Run" 4th Edition

- Brianne