Food - Kitchen Gossip

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Recipes For Busy Boys

You're a busy guy with a job during the day and a busy social life at night. Sure, we'd all love to be Jamie Oliver, whipping up simple rustic meals, but the fact is, we simply don't have time to scour the fresh produce market for the latest seasonal produce. But giving up is not an option. You've made a commitment not to become a Coke-addicted, white-bread-munching sugar freak, so it's time for some follow-through.

The following recipes are easy to make, high in overall nutrition, and will have you eating healthily in no time.


High-protein mac & cheese
Rather than using the traditional creamy sauce for this recipe, we've swapped it with a healthier, tomato-based version and subbed in whole grain pasta with plenty of vegetables for added fiber and nutrition. The cheesy taste will come from the addition of parmesan cheese, which is available in reduced fat varieties.

Ingredients:
2 cups whole wheat macaroni (or any other pasta will work fine), uncooked
1 cup low-sodium tomato-based sauce
1 tbsp olive oil
2 cans tuna
1 cup broccoli
1 cup sliced yellow peppers
1 cup sliced mushrooms
3 tbsp Parmesan cheese
¼ cup shredded low-fat cheddar cheese

Directions:
Bring a pot of water to a boil. Once boiling, add in the pasta and cook according to package directions until cooked through. In a small sauce pan heat 1 tbsp oil and stir-fry the vegetables until tender.

Drain the pasta and then stir in the tomato sauce, tossing in the vegetables. Sprinkle parmesan cheese and shredded low-fat cheddar cheese over top and then place under the broiler for 5 to 10 minutes until melted. Most of your time will be spent in preparation, but if you buy precut ingredients, it’s a perfect busy dad dinner recipe to get your son eating healthily.


Simple salmon wraps
Salmon is a great source of essential fatty acids to have in your diet and will supply you with a good boost of protein. This recipe has been tweaked to add a bit more protein with the cottage cheese mixed with the salmon and then spread on a whole wheat wrap. The added spinach in the wrap adds a good source of iron to the meal, which is important for the active you.

Ingredients:
1 can salmon
2 tbsps low-fat mayonnaise
2 tbsps cottage cheese
¼ cup finely chopped onion
2 whole wheat tortilla wraps
½ cup spinach

Directions:
Remove all bones from the canned salmon and then mix with mayonnaise and cottage cheese. Stir in chopped onion and then spread half of the mixture over each whole wheat tortilla. Top with some spinach leaves, wrap up and serve.


Slow-cooker sweet & sour chicken
The slow-cooker is one of the best time-saving devices for healthy meals in a flash, as you simply put the ingredients into the pot in the morning, let them cook all day long and when you get home you have a flavorful dinner ready to place on the table.

Ingredients:
4 boneless chicken breasts cut into small chunks
1 onion, chopped
1 stalk broccoli, cut into pieces
1 large carrot, sliced
1 red pepper, sliced into thin strips
¾ cup low-sugar barbecue sauce
1 cup low-sodium chicken stock
1 cup pineapple chunks in juice, drained
2 cups brown rice, uncooked

Directions:
After placing the meat in the slow cooker, top with onions, peppers, and carrots. In a separate bowl, combine the barbecue sauce along with the broth and mix. Pour this over the chicken and vegetables and cook on low heat for eight hours. As soon as you get home, stir in the broccoli, rice, and pineapple and cook covered for an additional 20 minutes or until broccoli is slightly tender and rice has been cooked.


Grilled shrimp shish kebabs
When grilling season hits, nothing is easier than creating your own shish kebabs. These are especially nice for picky eaters.

Ingredients:
10-12 large precooked shrimp
1 (each) squared red, green and yellow peppers
1 red onion
1 cup sliced mushrooms
2 sliced potatoes
1 cup Italian salad dressing

Directions:
Place all the ingredients out on a counter for easy access. Be sure to have soaked your shish kebab sticks for at least one hour prior to using to prevent them from catching fire on the grill. Next, poke the shrimp, vegetables and potatoes onto the stick leaving about half an inch separating them.

Brush with Italian salad dressing and then place on the grill. Continue to cook for 10 to 12 minutes, flipping at half time so they cook evenly. Serve immediately.

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