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
Chicken breast, boneless, skinless
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
Milk or cream
Spices according to preference (I usually use thyme and cracked pepper)
Grated cheddar cheese
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.
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:
Lettuce and baby spinach
Sliced cucumber and carrots
Chopped sweet red peppers, celery, and beets
Canned garbanzo beans
Blue cheese dressing
Layer vegetables, beans and pepitas in a bowl. Top with dressing. Crackers crumbled over the top.
Subscribe to my monthly newsletter to get your complimentary copy of my tips to “Energize Your Fast Food."
For meal planning ideas and energy-filled meal tips, follow me on Instagram @Nourish.Energize.Embrace.