I’m all for treating yourself to a long drawn out home made dish. But sometimes ya need some quick nutrition, while still feeding yourself solid, wholesome ingredients. Below is one of my very favorite recipes. I’ve listed the yield here for 2, but I make this dish for 1 all the time (just half everything). Enjoy!
2 sweet potatoes
1 can black beans (drained, rinsed)
1 cup Kale, or green of your choosing
1/2 cup of cheese (cheddar, monterey jack, or any other type)
1/2 Tablespoon olive oil
1. Using a fork, poke holes all over sweet potatoes, and microwave for about 5-6 minutes each.
2. Meanwhile, place skillet over medium-high heat, and add olive oil—once hot, add beans and kale. Cook until kale wilts. Once sweet potatoes are done cooking, cut in half length-wise, and top each with half of bean mixture.
3. Top with 1/4 cup cheese each, and salsa as desired.
I wanted to keep the ingredients list around 5-6 for this post, but remember that you can always beef it up (so to speak) with extra veggies! Get creative, or use whatever you have on hand this week. Below is an example. Run with it!
Did you enjoy this post, and try out the recipe for yourself? Would love to hear your feedback! What would you change or improve? How about pictures of your final product?
This recipe is a reblog from the Damn Delicious blog, with a few modifications. I was short on time and good nutrition the other night, and needed a quick, healthful, and colorful dinner, stat. So, here it is! I did mine over Annie Chun's Pad Thai noodles.
"EASY SHRIMP AND BROCCOLI STIR FRYPOSTED BY CHUNGAH ON JANUARY 16, 2015
The easiest stir fry you will ever make in just 20 min – it doesn’t get easier (or quicker) than that! 287.3 calories.
Stir fry recipes are the best. They are so versatile and you can pretty much use whatever lingering ingredient you have in your fridge.
But I decided to keep this stir fry nice and simple. Just shrimp and broccoli.
Because believe it or not, these two ingredients are a match made in heaven. And in less than 20 minutes, you’ll really have this on the dinner table in no time.
Just be sure to have some brown rice available – cooking the rice will take longer than making this actual dish!
Easy Shrimp and Broccoli Stir Fry
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Yield 4 servings
The easiest stir fry you will ever make in just 20 min - it doesn't get easier (or quicker) than that! 287.3 calories.
*24 ounces broccoli florets is equal to about 5 cups.
This recipe is a vitamin and mineral superstar – high in Vitamin C, Vitamin A, folate, Vitamin B12, calcium, iron, and potassium! But if you have high blood pressure, watch the portion size. This recipe is also high in sodium due to the soy and oyster sauces. Try substituting low-sodium versions of these sauces."
As dietitians, we are always getting questions about the quickest ways to get and stay healthy. If you're a follower of me either here at Nerdy Girl, or over at my first-born blog, The Nourished Soul, then you probably know – I'm not your girl if you’re looking for the magic bullet answer. But I will offer you real life ideas and information that I (and science) truly believe will set you up to enjoy your food, while feeling good in your body -- for the long haul.
I love eating out. If you've checked me out on Instagram (@SamTheDietitian), then you probably know, I'm no stranger to the restaurant game. I enjoy a delicious meal prepared for me with zero clean up every now and then, and love the experience of trying new places. But if you’re looking to feel better inside, and to start saving a little bit of dough, eating at home is a great way to start.
This scares the crap out of people.
But you can relax! Eating at home does NOT have to look like a five course meal every night. It doesn't have to take you hours of preparation. You don't have to take a shower when you're done to get the stray flour and sweat off of you. And, it actually doesn't even need to be expensive (in fact, serving per serving, it costs LESS to eat in most days). Sometimes, you don't have to even turn on the stove or oven. Here, you'll find I'm a big fan of quick, affordable meals (and snacks!)… That's all that will work for me in my life, so I thought I'd share it with you.
So, start browsing, keep what you like, shake what you don't. I'm always open to comments, whether they be suggestions, or a little love. These recipes--some my own, some credited reblogs--are close to my heart, and play roles throughout my life: quiet (or loud) nights at home, getting to know new friends, catching up with old ones, welcoming guests into my home, or treating myself to some solo nourishment. I hope these recipes serve as a center piece to your experiences, as well, and I'd love to hear what that looks like.
Enjoy, share, and savor. All the love…
<3, Nerdy Girl (Sam the Dietitian)