Putting together a healthy, balanced dinner is difficult when rushing from activity to activity, Mairlyn Smith shares three wonderful ideas for simple, wholesome dinners you’d be proud to serve your family!
Tuna bowl
Ingredients:
- ½ cup (125 mL) cooked brown rice, long, medium or short grain, barley or quinoa
- ½ cup (125 mL) grape tomatoes cut in half
- ¼ cup (60 mL) finely chopped fresh cilantro
- ¼ cup (60 mL) finely sliced green onion
- 1-85 g tin Clover Leaf Spicy Thai Chili Flaked Light Tuna
- Juice of half a fresh lime, just cut the lime in half and squeeze in as much as you want
- 1/8 avocado, cut up
- Hot sauce to taste
Method:
Assemble all the ingredients into a large single serving deep bowl, toss up and eat with chopsticks.
Mexican Jacket Potatoes
Ingredients:
- 4 small baking potatoes (Russets) or sweet potatoes
- 2 – 398 mL cans beans with tomato sauce, heated
- ½ cup (125 mL) fresh deli salsa, mild, medium, or hot
- ¼ cup (60 mL) strong grated cheddar cheese
- ½ cup (125 mL) fresh chopped cilantro, optional
- ½ cup (125 mL) thinly sliced green onions
- Hot sauce, if desired
Method:
Preheat oven to 350 °F (180 °C) or use a microwave.
Scrub potatoes well and pierce with a fork.
Bake or microwave 4 potatoes until they are cooked through. Microwave, approx 12-20 minutes. (Oven bake 1-1 ½ hours)
Cut each potato in half; gently squeeze the ends together to make the potato open up. You are making a potato receptacle, okay a bowl. Spoon over approx. ¾ cup (180 mL) of the beans into each potato.
Top each with 2 tbsp (30 mL) deli fresh salsa.
Sprinkle each with 1 tbsp (15 mL) grated cheese.
Sprinkle each with 2 tbsp (30 mL) chopped cilantro and green onion.
Sprinkle with hot sauce if using. Serve.
Makes 4
One Jacket Potato = to one serving.
One serving contains: 335 Calories, 7.3 g Total Fat, 2.9 g Sat Fat, 0 g Trans Fat, 351 mg Sodium, 57 g Carbs, 9 g Fiber, 6.7 g Sugar, 13 g Protein
Chicken Wrap
Ingredients:
- 1 cooked deli chicken, skin removed and torn into pieces
- 100% whole grain soft tortillas
- 1 avocado, chopped
- Salsa
- Chopped green onion
- Chopped cilantro – if you like it
- Grated sharp cheese, if desired
Method:
Warm tortillas in the microwave for 10-15 seconds or until soft and warm.
Place one tortilla on a plate; add chicken, avocado, salsa, green onion, cilantro, and cheese over top. Fold and eat.
Courtesy Mairlyn Smith
www.mairlynsmith.com
@mairlynsmith