The document provides five easy dinner recipes that can be quickly prepared, catering to those who may not want to spend much time cooking. Each recipe includes ingredients, nutritional information, and step-by-step instructions for taco soup, Mediterranean chicken casserole, black beans with brown rice, balsamic strawvocado sandwich, and Greek avocado sandwich. The focus is on keeping meals simple and nutritious while adding variety to dinner options.

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M e!!
5 EASY MEALS FOR
DINNER

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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. Prepared by
Food and Fitness