Try this mix and match concept. Just pick an ingredient from each section and you have a fast, easy dinner.
Even if you use just a few of the ingredients on hand, you can create different flavours and textures.
These amounts serve two people:
Protein
227g Boneless, skinless chicken breast – grilled, roasted, or cooked in a nonstick pan
227g Beef sirloin – grilled, pan-roasted, or broiled
227g Cod (or Hake or Kabeljou) – pan-seared, oven-baked or grilled
227g Peeled and devained shrimp – sauteed, grilled, poached or steamed
Starches
1 Cup lentils – cooked in water, vegetable stock or chicken stock
1 Cup brown rice – cooked in water or stock
170g whole-wheat pasta – cooked in boiling, salted water
1 Cup black beans – cooked in water or stock
Vegetables
1 Cup broccoli florets – steamed, blanched, or sautéed
3 Cups baby spinach – sautéed or steamed, you can also throw it raw into whatever you are cooking, like pasta
2 Red bell peppers – roasted, grilled or sautéed
1 Bunch asparagus – roasted, grilled, blanched or sautéed
3 Cups mixed greens – any type, raw
Sauces
½ Cup homemade tomato sauce
½ Cup homemade pesto
½ Cup balsamic vinaigrette
¼ Cup olive tapenade
Comments