Meal of the Week: 15 Minute Meal

Posted: August 24, 2012 in Diet and Nutrition
Tags: , , , , , , ,

I know I’m not the only one who runs short on time some nights. You know, that feeling you get when you’re in the middle of doing something or you just walked in the door and you look at the clock and realize it’s 8:00pm and you haven’t had dinner? Well here is a quick yet well-rounded (and even kid-friendly!) meal to help you win the healthy-meal-in-a-time-crunch battle.

What you’ll need:

Sweet potatoes (1 for each person you’re feeding)

Wheat bread

Reduced fat cheese

Ham or turkey

Broccoli or carrots

Reduced Fat Ranch

Grapes or other fruit

No sodium butter

Brown sugar or honey

Reduced fat milk

 

Start:

Minute Zero: Wet sweet potatoes and put in plastic produce bag with twisted top, put in microwave for 5 minutes on 70% power (you can also cut sweet potatoes into chunks and boil, but this takes slightly longer).

Minute 1: Heat pan with small slice of butter, slice cheese (or use pre-sliced cheese).

Minute 2: Put cheese and ham/turkey on bread and put in pan.

Minute 3: Cut broccoli off stalk and wash.

Minute 4: Wash grapes.

Minute 5: Flip your sandwich.

Minute 6: Take sweet potatoes out of microwave (using pot holders or dishtowel), let cool for one minute.

Minute 7: Turn heat off on sandwich but keep it in the pan so that it stays warm.

Minute 8-12: Cut sweet potatoes in half and use spoon to scoop insides into a bowl. Add milk and 1/2 tablespoon of butter and mash. Stir in tablespoon of brown sugar or honey.

Minute 13-14: Put broccoli on a plate and add ranch, take grapes off stems and put in a bowl.

Minute 15: Take sandwich out of the pan, cut it if you wish, fill up a glass of water and enjoy!

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