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Easy Mindful Meals

Sometimes I need a home-cooked meal that I can sit down and enjoy after a long day. A mindful meal that requires some attention to create but isn't complicated.


Below are 3 of my favorite “easy” mindful meals. The recipes require minimal or no measuring and after you’ve made them once, you may not even need the recipe. Each of the recipes has a balance of carbohydrates + fiber, protein, and fat to provide quick and sustained energy and satiety.

Mediterranean Chicken and Rice

Ingredients

  • Grape tomatoes

  • Capers

  • Kalamata olives

  • Chicken breast, boneless, skinless

  • Olive oil

  • Rice

Instructions

  • Heat oven to 375 degrees.

  • Pour olive oil to just cover the bottom of a 9x13 baking pan.

  • Lay chicken breasts in single layer in bottom of pan.

  • Scatter grape tomatoes, capers, and olives over the top of the chicken. (There aren’t required amounts for the vegetables; add them according to your preference.)

  • Place uncovered in oven for about 20 minutes (until chicken juices run clear or 165F).

  • While chicken is in the oven, follow the package directions to cook the rice.

  • Serve chicken and vegetables over rice and enjoy.

Broccoli and Cheddar Frittata

  • Chopped broccoli

  • 8 eggs

  • Milk or cream

  • Spices according to preference (I usually use thyme and cracked pepper)

  • Grated cheddar cheese

Instructions

  • Spray bottom and sides of oven-proof 9” skillet with cooking spray.

  • Cover bottom of pan with chopped broccoli.

  • Whisk eggs with ~1/4 cup of milk or cream and spices.

  • Stir cheese into egg mixture, then pour over broccoli.

  • Cover with lid.

  • Heat the frittata on medium-low heat until edges of egg mixture become dry and the middle is still wet on top but beginning to solidify underneath.

  • Preheat oven to broil.

  • Remove lid.

  • Sprinkle more grated cheese over the top and put under broiler under cheese begins to bubble.

  • Slice and serve.

I would say that the next recipe really isn’t needed—it’s just a salad, but I know when I’m exhausted after a long day, the most obvious easy meals elude me. So I’m providing it as a reminder that as long as you have the foods on hand, a healthy meal can be easy.


I love it when I already have some vegetables cut up in the fridge; it makes this meal even easier. The ingredients can vary greatly and according to individual preference. I use whatever I have on hand. Here is a typical salad for me:


Unscripted Salad

Ingredients

  • Lettuce and baby spinach

  • Sliced cucumber and carrots

  • Chopped sweet red peppers, celery, and beets

  • Canned garbanzo beans

  • Pepitas

  • Crackers

  • Blue cheese dressing

Instructions

  • Layer vegetables, beans and pepitas in a bowl. Top with dressing. Crackers crumbled over the top.

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