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September 2001

Fast Food at Home

Fall seems to be the most hectic time of year – school, sports, meetings, etc. Carryout from a fast food restaurant may look like the easiest way to feed the family, but home-cooked meals can be just as quick. Here are some time-saving tips to help you get those meals on the table in short order. 

Plan Ahead:

• put frozen meat, fish, or poultry in the frig to thaw the night before
• double batch and freeze the extras for another meal
• keep soup and sandwich fixings on hand for a meal even the kids can make
• form ground beef into 4-ounce patties; layer between wax paper and freeze – they thaw faster

Purchasing Power:

• buy already-prepped salad, coleslaw, baby carrots, potatoes, frozen chopped onions, broccoli, cauliflower
• look for already-cooked beef or chicken strips 
• get boneless, skinless chicken breasts, turkey slices or tenderloins
• use low fat cheese already-shredded in zip-lock bags

Helpful Hints: 

• shop the perimeter of the store (faster and healthier)
• child labor – get the kids to help set the table, dish up salads, put breakfast dishes into the dishwasher, put groceries away 
• put out a plate of baby carrots and grape tomatoes for everyone to munch on until dinner is ready

Home-cooked meals don’t need to be time-consuming. Simple food prepared simply can be quick, easy, and delicious. Here are two great recipes to prove our point! You can add any vegetable topping to the pizza for more nutrition and flavor. 

For Your Information: Speedy Spuds  Microwaved baked potatoes tend to be steamed rather than baked. To make baked potatoes in a hurry, a combination of microwaving and oven cooking works the best. Microwave 2 minutes per potato; then bake them in the oven at 450º for 15 minutes. Don’t forget to pierce the skins of the potatoes before cooking them!

  
Low Fat Cooking
Fast Food at Home

Preheat oven to 450º. Tear off four 10 x 12-inch squares of heavy duty foil. Place one chicken breast in center of each piece of foil. Top each with 2 tablespoons of barbecue sauce. Add mushroom, onion, and zucchini slices. Top each with another 2 tablespoons of barbecue sauce. Wrap securely; place on baking sheet. Bake at 450º for 20 minutes.

Nutrition Information for Chicken Under Wraps: (Nutrients per serving:)

Calories 242 Sodium 904 mg  Total Fat 2 g Carbohydrate 21 g Cholesterol 82 mg Protein 34 g

Preheat oven to 450º. Put pizza crust on pizza pan or large cookie sheet. Spread sauce over crust; put pepperoni in single layer over sauce. Sprinkle top with cheese. Bake at 450º for 10 -15 minutes or until cheese is melted and bubbly.

Nutrition Information for "Homemade" Pepperoni Pizza: (Nutrients per 2 slice serving:)

Calories 342 Sodium 1088 mg  Total Fat 12 g Carbohydrate 35 g Cholesterol 31 mg Protein 22 g