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Click
M e!!

5 EASY MEALS FOR
DINNER
QUICK DINER
By dinnertime, you'll be tired and hungry. You may not
want to spend much time preparing dinner, but you'll be...
1. Taco Soup
Ingredients
1.

16 ounces lean chopped beef

2.

1 14 ounces can tomato
sauce

Nutrition Value

3.

1 14 ounc...
Taco Soup
Instruction
Brown chopped beef over medium
heat. While cooking the beef,
simmer the tomato sauce, diced
tomatoes...
2. Mediterranean Chicken
Casserole
Ingredients
1.
2.
3.
4.
5.

2-3 large boneless skinless chicken breasts or
6 small ones...
Mediterranean Chicken Casserole
Instruction
Put olive oil in large pan and

add garlic. Turn on heat to
medium. When the g...
3. Davie's Black Beans and Whole
Grain Brown Rice
Ingredients
1.

1 15 ounce can of black beans,
drained and rinsed

2.

1...
Davie's Black Beans and Whole
Grain Brown Rice
Instruction
Use nonstick cooking spray or a
little bit of olive oil in a sa...
4. Balsamic Strawvocado
Sandwich
Ingredients
1.
2.

3.
4.
5.
6.
7.

2 Slices of (Toasted) Whole
Wheat Bread
1 Wedge Garlic...
Balsamic Strawvocado Sandwich
Instruction
Broil your oven at a temperature of 550 degrees F. Spread cheese
on each bread s...
5. Greek Avocado Sandwich
Ingredients
1.

2.
3.

4.
5.
6.
7.

8.

9.

2 Slices of Soft Whole Wheat
Bread
1/2 Avocado (Mash...
Greek Avocado Sandwich
Instruction
Peel the avocado, cut it and mash it with the help of a fork.
Spread this mashed avocad...
QUICK DINER
Do you have something tricky and time saving
menus? Why don’t you share them with us? You
are welcome to share...
Prepared by

Food and Fitness
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5 Easy Meals for Dinner

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By dinnertime, you'll be tired and hungry. You may not willing to spend much time preparing dinner, but you'll be in the mood for preparing a quick dish. Our well chosen dinner menus can be prepared in a short period of time. If you love preparing new dishes this presentation can help you.

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5 Easy Meals for Dinner

  1. 1. Click M e!! 5 EASY MEALS FOR DINNER
  2. 2. QUICK DINER By dinnertime, you'll be tired and hungry. You may not want to spend much time preparing dinner, but you'll be in the mood for something quick. With a little creativity, you can add variety. Any of these suggested dinners can be prepared in a short period of time. The key is to keep your camp meals simple.
  3. 3. 1. Taco Soup Ingredients 1. 16 ounces lean chopped beef 2. 1 14 ounces can tomato sauce Nutrition Value 3. 1 14 ounces can diced tomatoes with green chilies Calories: 262.2 4. 1 4 ounces can chopped green chilies 5. 2 14 ounces cans corn 6. 2 14 ounces cans dark kidney beans Total fat: 2.9 g Cholesterol: 6.4 mg Sodium: 808.0 mg Total Carbs: 44.4 g Dietary Fiber: 11.7 g Protein: 15.0 g 7. 1 packet of low-sodium taco seasoning
  4. 4. Taco Soup Instruction Brown chopped beef over medium heat. While cooking the beef, simmer the tomato sauce, diced tomatoes, green chilies, corn, kidney beans, and taco seasoning in a large pot. Drain beef and blot away excess grease. Add beef to soup. Simmer 15 more minutes. Serve and enjoy. Garnish with chips, cheese, and sour cream! Courtesy: SparkRecipes.com
  5. 5. 2. Mediterranean Chicken Casserole Ingredients 1. 2. 3. 4. 5. 2-3 large boneless skinless chicken breasts or 6 small ones (about one pound) 1 1/4 cups feta cheese, crumbled 6 cups cooked brown rice 1 10 ounce package frozen spinach thawed and squeezed of excess liquid 6. 1 28 ounce can tomatoes, diced or whole with juice 7. 1/4 cup sun dried tomatoes, chopped finely 8. 4-5 garlic cloves, chopped finely 9. 1 1/2 Tablespoons olive oil 10. 1/4 cup grated romano cheese salt, pepper, basil, and oregano to taste Nutrition Value Calories: 195.4 Total fat: 5.0 g Cholesterol: 28.7 mg Sodium: 241.9 mg Total Carbs: 2.7 g Dietary Fiber: 11.7 g Protein: 13.5 g
  6. 6. Mediterranean Chicken Casserole Instruction Put olive oil in large pan and add garlic. Turn on heat to medium. When the garlic has started to soften, add chicken and cook for about 3 minutes. Add tomatoes, turn heat to low, cover and let simmer for 20 minutes or so. Remove chicken breasts and set aside to cool. Add sun dried tomatoes and herbs to the tomatoes, and chop chicken into bite-size pieces. Add the rest of the ingredients except for the romano and mix thoroughly. Place in a large baking dish and sprinkle with grated romano. Bake for 25 minutes or until cheese is brown on top. Courtesy: SparkRecipes.com
  7. 7. 3. Davie's Black Beans and Whole Grain Brown Rice Ingredients 1. 1 15 ounce can of black beans, drained and rinsed 2. 1 14 ounce can of diced tomatoes (for less sodium use no salt added tomatoes) 3. 2 cups cooked brown rice 4. 1 small red onion, diced 5. 4 garlic cloves, sliced 6. 1/2 teaspoon curry powder Nutrition Value Servings Per Recipe: 4 Amount Per Serving Calories: 222.6 Total fat: 2.4 g Cholesterol: 0.00 mg Sodium: 850.4 mg Total Carbs: 46.0 g Dietary Fiber: 6.9 g Protein: 9.2 g
  8. 8. Davie's Black Beans and Whole Grain Brown Rice Instruction Use nonstick cooking spray or a little bit of olive oil in a saucepan over low heat and add red onion, garlic cloves and curry powder. Cook on low for a minute or two. Add remaining ingredients. Continue to cook on low for about 30 minutes. Stirring every 5 minutes. Keep lid on in between. Enjoy. Makes about 4-5 servings Courtesy: SparkRecipes.com
  9. 9. 4. Balsamic Strawvocado Sandwich Ingredients 1. 2. 3. 4. 5. 6. 7. 2 Slices of (Toasted) Whole Wheat Bread 1 Wedge Garlic & Herb Laughing Cow Cheese 1/4 (Mashed) Avocado 1/4 cup of (Sliced) Strawberries 1 Table Spoon of (reduced fat) Feta Crumbles 1 Slice of (reduced fat) Swiss Cheese 1/2 Table Spoon of Balsamic Vinegar Health Benifits •Low fat cheese reduces your intake of sodium and dietary fat, and it’s a good source of calcium and protein. •Avocado is a rich source of potassium and fibre and also helps to lower your cholesterol levels. •Strawberries are an excellent source of Vitamin C.
  10. 10. Balsamic Strawvocado Sandwich Instruction Broil your oven at a temperature of 550 degrees F. Spread cheese on each bread slice. Place both bread slices on a baking sheet. Now spread the mashed avocado on each slice followed by sliced strawberries. Sprinkle Feta Cheese atop both bread slices and drizzle that Balsamic Vinegar. Put Swiss cheese slice in between the bread pieces and place them in the oven for few minutes until you see the cheese starting to melt. Carefully remove the pan from the oven and cut the sandwich into two halves with a sharp knife. Place one half of the sandwich on the top of the other on a plate and serve yourself a healthy treat. Courtesy: healthysandwichideas.com
  11. 11. 5. Greek Avocado Sandwich Ingredients 1. 2. 3. 4. 5. 6. 7. 8. 9. 2 Slices of Soft Whole Wheat Bread 1/2 Avocado (Mashed) 1 Table Spoon of Basil Pesto Roasted Red Bell Pepper (Homemade or Jarred) 1/2 Cucumber (Sliced into Thin Rounds) 1/2 Red Onion (Sliced into Thin Rounds) 1/4 Lettuce (Thinly Sliced) 6 Pitted Kalamata Olives (Thinly Sliced) Handful Spring Mix Balsamic Vinegar (Reduction or Regular One) Health Benifits •Avocado is known to lower your cholesterol level along with being a rich source of potassium and fibre for your body. •Basil is a good source of Vitamin A and magnesium which promote a good cardiovascular health. •Cucumber, red onion and lettuce are the fibre rich foods which help in digestion and balance the cholesterol levels in your body. •Olives are good for your skin and help control your blood pressure.
  12. 12. Greek Avocado Sandwich Instruction Peel the avocado, cut it and mash it with the help of a fork. Spread this mashed avocado on one slice of bread with the help of a butter knife. Take Basil pesto and spread it uniformly on the other slice of bread. Put some roasted red bell pepper on the slice which has avocado. Now add layers of sliced cucumber, red onion, lettuce and olives. Top it up with some spring mix and sprinkle balsamic vinegar with the help of a spoon. Place the bread slice having basil pesto on the top and serve with love. Courtesy: healthysandwichideas.com
  13. 13. QUICK DINER Do you have something tricky and time saving menus? Why don’t you share them with us? You are welcome to share in comment section.
  14. 14. Prepared by Food and Fitness

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