Convenience protein foods

[Mickey'snewestfan]

I am making a concerted effort to eat more at home and feed my child more at home, in hopes of saving money, reducing waistlines, and making my life feel less hectic, all in one fell swoop.

The problem is, that we generally both come home from work/school starving and want something that can be on the table fast. Oh, and I'm a really bad cook.

The result is that we've been eating these meals that are all convenience foods, or close to convenience food and they end up being about 3/4 healthy and the protein part ruins it all. I'm doing good at covering 3/4 of the plate with fruit, veggies, and whole grain and only serving that deck of card sized piece of meat, but then I ruin it by serving something awful for the meat. Here are some examples of things we've eaten recently.

Today: organic frozen/microwaved edamame (good), no added sweetener applesauce (good), corn on the cob (good), and hot dogs (YIKES!)

or yesterday: corn on the cob (good) baby carrots (good) organic hummus (good) fresh strawberries (good) and chicken legs made with shake and bake (YIKES!)

Last week I believe it was salad from a bag with low fat/low cal dressing, frozen peas, apple slices and frozen pizza,

Another day was brown rice (minute rice), frozen brussel sprouts, grapes, and canned chili.

I'm sure you see the pattern.

So, other than scrambled eggs, which we eat a lot, give me your best 10 minute from fridge/freezer to table proteins that are actually good for you?

 

[pezheadmeg]

Tysons chicken fajita strips. They're only grilled chicken breast.

Trader Joe's frozen meatballs. I always have a bag of the turkey ones in the freezer. Even for lunches they're quick and easy.

What about grilling up chicken or turkey burgers ahead of time? They can keep for several days if you do them on the weekend.

 

[AKL_Megs]

I like those Starkist Albacore tuna pouches. They even have flavored pouches. I prefer them chilled. I eat them with crackers. They are REALLY filling and satisfying.

Boca Burgers, or anything from the Boca line. REALLY tasty.

 

[Magic Mom]

Black beans and rice. Black beans are a low fat, good source of protein. I buy Goya and gook them with a little ff chicken broth, diced onions, garlic powder and red wine vinegar. Serve them over rice and top with a little low fat sour cream.

 

[okeydokey]

Rotisserie chicken from Sams. They make at least two meals for us and are yummy.

 

[BCDisneyFanatic]

- Oven-roasted turkey breast slices from the deli

- pre-roasted chickens (usually does my two DDs and I two meals. For the second meal, I make quesadillas by cutting up the leftover meat and toasting it in a flour tortilla with cheese, avocado, and salsa)

- slice pork tenderloins into slender medallions and pan-fry; remove from pan and then make a balsamic sauce quickly sauteeing 1/4 c. shallots, then adding 1/3 c. balsamic vinegar and 3/4 c. chicken stock and boil down for ten minutes. (All told, takes less than 20 minutes start to finish). Save half the tenderloins to add to salad the next day.

- marinate chicken breasts (multitude of recipes available, or use store-bought); throw in toaster oven for thirty minutes at 350 deg F as soon as you get home.

- raw, frozen shrimp cook in just a couple of minutes; do a quick search for lemon or garlic shrimp.

 

[OceanAnnie]

For a snack, apple slices with peanut butter or cheese. My kids love either. Depending on the age of your kids (choking), nuts are a good source of protein. We love the pre-packaged almonds. Cheese sticks (part skim) are good too.

ETA- Hard boiled eggs are a good snack too. I don't have them very often, but the kids really love them.

 

[mjkacmom]

Hmm - putanesca is fast, and you can use pasta with added protien. While the pasta is boiling, add olive oil to a pan, and add pressed garlic and chopped anchovies (trust me - this won't taste like anchovies), after a few minutes, add a can of diced tomatoes. Heat up for a few minutes, then add some chopped calamata olives and a couple tablespoons of capers. Let simmer, and by the time the pasta is cooked, the sauce is ready.

It's delicious!

 

[monkeybug]

OK my first suggestion is to learn to cook!!
Usually parks and rec offers classes, or local stores might too (whole foods near us does).
If classes aren't available, or you just don't have time for them, then just start small.
You said you made shake n' bake chicken! So next time instead of buying the shake n' bake, type it in the search area of allrecipes.com or recipezaar.com or even just google, and you will get tons of recipes for a home made version. (meaning no added junk!) Pick the one with the highest ratings, or that appeals to you. All you have to do next is measure out the ingredients and then prepare the chicken exactly the same way you would have if you had bought the box!
Homemade does not have to be complex, time consuming, or difficult. Lot's of things you buy from the store are easy for even a beginner to make at home!!

Maybe pick up some magazines like Martha Stewarts Everyday food (not to be confused with her regular magazine which has complicated recipes, everyday food has yummy food that's usually simple to prepare) or Quick Cooking (not always so healthy, but probably better than processed food).
Most people who say they aren't good cooks, just don't have good recipes!! Just follow the recipes exactly and you'll be whipping up good food in no time. (and maybe making up your own recipes!)

 

[monkeybug]

Another great thing if you are short on time (which it sounds like you are. 10 minutes to get dinner to the table! Yikes!) is the crock pot. It's glorious!!!!
Throw food in it in the morning (even frozen) and when you get home dinner is done!!
http://crockpot365.blogspot.com/
This site has great recipes!

 

[OceanAnnie]

I do a speedy quick black bean "soup". I think it's tasty and it's a hit here. It sure is nice to fall back on in a pinch. Take a can of black beans. Drain and rinse. Put in bowl. Heat in microwave for about 2 min.. Add a few tablespoons of salsa and a few tablespoons of lite sour cream. Stir. I'll make it mainly for a snack but sometimes the kids want it for a meal and I'll add some sides.

ETA- A quiche doesn't take long to make and it's super easy. I steam some veggies (broccoli or cauliflower usually) and puree them add them to the quiche mixture. I make a deep dish quiche. I use 6-7 eggs, add the pureed veggies (my family doesn't like chunky quiche) about 1/2 cup give or take, about 3/4 a cup diced ham and a splash of milk. Mix well. Fold in about 1/2 a cup of shredded cheese. I usually use cheddar. I do pre-bake the crust before I add the ingredients. Pour the mixture into the pre-baked pie shell, bake for about 45 min. or until golden brown. I put about 1/4 a cup of shredded cheese on the top of the quiche a few minutes before it's ready to come out. A lot of times I'll make two and freeze one for later. I add a few sides, usually an assortment of fruit and we are good to go!

 

[dizluvah]

the only thing I can add is bean burritos - they are a lifesaver some nights at our house - you can get fat free fried beans or even use black beans if you prefer - little shredded cheese and tortilla of you choosing - they have whole wheat, corn, lower carb, etc.

We just make up some burritos - toss in a baking dish and cover with enchilada sauce - bake 15 to warm and melt cheese - so quick and easy serve with whatever veg you like

Editing to add - I also find using our foreman grill convenient - everything cooks quickly - so as long as you remember to have defrosted meat - chicken breast, pork, salmon, ready to go in the fridge- we just season and toss on the foreman grill - nothing takes longer than 10 minutes to cook -

 

[Hedy]

Check out Quinoa-it's prepared like rice, but is a complete protein!

 

[MarilIncredible]

Now that it is getting warmer and is lighter out later into the evening, we use the grill a lot. We throw some chicken or pork into a ziploc with some marinade in the morning, then grill it up when we get home. Quick, tasty, and quite healthy.

 

[Pooh's Pixie]

Another thing you may want to do is prepare the meat at another time, and then just cook it quickly before you eat. For example, cut up chicken, coat it with flour or bisquick & parmesan (can do this the night before or in the morning), refrigerate until ready to use, pop it in the oven and small nugget size pieces will bake up in about 15 mins.

I agree learn to use the crockpot, and rotisserie chickens are very convenient. Have the chicken one night, use leftover chicken in wraps or salad or quesadillas or pasta the next night.

Stir fry is another quick meal.

Good luck!

 

[Imzadi]

(Warning: Shameless, self-serving ad coming, so people will buy Barilla PLUS and they will keep making it so I can keep having it! )


Barilla Plus Pasta is the ONLY pasta I eat now as it is made specially to be high protein and low in carbs. Barilla Plus is made with chick peas & other high protein, fiber & Omega 3 ingredients. Yet it tastes like regular pasta. It is a better choice for anyone who would still like to eat pasta, but not all the carbs. And it does NOT taste like boiled cardboard the way "whole wheat" pastas do. You do have to cook it a bit longer than regular pasta.

You can check the chart for the ratio of protein, fiber & Omega 3's vs. other foods:
Barilla Plus pasta. OR: http://www.barillaus.com/PLUS_information.aspx

It is more expensive than regular pasta, but in exchange for buying/adding less of other protein foods, it's probably still less expensive - and more heart healthy & filling.

As it is a great protein replacement, you can actually use less meats in a dish. You can add cooked chicken to the Rotini (corkscrew) pasta & salad greens to make a chicken pasta salad.

If you make a simple tomato spaghetti sauce, you can still know you are getting a lot of protein, without making a more expensive meat sauce. Or you can make a pasta primavera (pasta & veggies) drizzled with olive oil, garlic, S&P, and still get a good amount of protein.

Here's a super easy Sesame Noodle recipe to make with the Barilla PLUS Pasta

Recipe courtesy Rachael Ray

Sesame Noodles

1 tablespoon peanut butter (crunchy or smooth)
2 tablespoons soy sauce
Pinch cayenne pepper
1 tablespoon vegetable oil
1 teaspoon toasted sesame oil
1/3 pound thin spaghetti, cooked to al dente, drained** and cooled
1 tablespoon sesame seeds (optional)
1 scallion, chopped (optional)

** I also added 2 tablespoons of the pasta water to the sauce to help make it "move" and adhere to the spaghetti instead of staying in a thick glob.

Whisk peanut butter, soy, cayenne, oil and sesame oil and pasta water. Add noodles and toss to coat. Sprinkle noodles with sesame and scallion to garnish.

Alternately, you can use tahini if you do not have sesame oil. Just cut down on the peanut butter.

You can also have this as a cold pasta instead, drain the pasta, rinse under cold water for a couple minutes.

 

[Imzadi]

You might have some high protein, healthy snacks available, to tide the kids over for those hunger pangs they get when first coming home until you get a chance to make a real meal.

These are what I eat for my healthy snacks:

Sliced turkey & lettuce rollups (no bread,) with a slight smear of mayo or mustard. Sometimes I add in a slice of cheese. I love Oscar Mayer's "Deli Fresh" shaved turkey slices just for this. These can also be wrapped around a crisp slice of apple.

Celery sticks filled with low-fat cream cheese & topped with chopped walnuts, or filled with no-sugar peanut butter. Or filled with Laughing Cow Lite cheese. I cut one wedge up into small pats and they either go on 3 celery sticks, cucumber slices, or strips of bib lettuce.

A scoop of tuna or chicken salad, or egg salad in a lettuce cup. Also dip in whole grain crackers or pita triangles.

Wedges or cubes of cheese, or string cheese.

A handful of nuts.

Sugar free yogurts with nuts. (Greek-style yogurts supposedly have more protein.)

Deviled eggs.

Homemade, pre-baked chicken nuggets.

Turkey hot dogs (without the buns) sliced up like Vienna sausages or for dipping.

Can of refried beans topped with low-fat shredded cheese and low-fat sour cream, scooped up with celery sticks or lettuce leaves.

Hummus has become my best friend. (See my tag! ) I have hummus scooped up in lettuce leaves rather than pita chips.

Individual mini pizzas made on whole grain pitas, (instead of pizza dough, to keep the ratio of carbs to protein down, and the whole grain fiber,) with jarred tomato sauce and loaded with low-fat shredded cheese & some veggies. These bake up quick in a toaster oven.

Nachos made with baked, stoneground whole wheat pita chips and smothered with chili and shredded low-fat cheese.


*** Make sure you drink enough water. It really does make a difference. Water lubricates the system and allows for better digestion and fat to burn more efficiently. It also flushes out the toxins & sugar. ***


I've learned there is a big, big difference between a "snack" and a "treat." Cookies, chips & sweets should be a small treat and not used to quell hunger pangs between meals.

Treats should be portioned out to a few sweets: 1-2 cookies, a few chips or pretzels.

I love a good half cup of sugar-free jello.

There are better tasting protein bars out now. Some are healthy because of the high fiber in the whole grains. Zone Perfect makes bars that taste just like a good chocolate bar but has a high percentage of protein. They are much better than cookies or real chocolate candy bars Zone Perfect also make fruit yogurt bars.

Balance Bars and Trader Joe's 40/30/30 bars are good too. They mostly have nutty flavors. You don't have to eat a whole bar for a treat.

Other sweet treats to have: No- sugar-added Fudgsicles, sugar-free Popsicles, sugar-free Jello, drink mixes lightly flavoring water, and hard candies and chewing gum.

 

[Silent1CB]

Imzadi, you suggested that pasta before, and we are having it tonight for the first time. I have tried other whole grain pastas but DH didn't like them & didn't want me to buy them. I'm hoping this one he likes.

I've been trying to eat & cook better. Seems many of us are these days.

 

[scrapquitler]

How about canned tuna fish? You can make it into sandwiches, mix it with pasta and cheese, etc. I also try to keep lost of thin sliced chicken cutlets in the freezer, they are easy to throw on the George Foreman grill with a bit of spices and they cook really fast. Omelettes are a good way to get protein, and just add some deli ham or whatever veggies you've got in the fridge plus some cheese and you are all set instantly. And don't forget Peanut Butter is a good protein source as well.

 

[Teresa Pitman]

I'm vegan. For the days when I get home STARVING, I like to have hummus, nut butters, and bean dips prepared and waiting in the fridge. Put any of these on whole grain bread, add a big salad or a bunch of steamed veggies and you're good to go.

Hummus and bean dips are also really good toppings for baked potatoes, or can be rolled up in wraps with sliced veggies.

Nut butters can also be added to hot pasta or popped popcorn or turned into a dip for fruit.


Teresa