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Quick Meals

11/30/2008 04:00PM ● Published by Super Admin

You do not have to eat poorly during the rushed holiday season. Here are some quick meals that will help you get the nutrition you need to stay healthy during hectic times.

Salmon Cakes
Vitamin D is a critical bone-building nutrient found in salmon. This is a versatile recipe for dinner and is a perfect lunchbox alternative to sandwiches. To turn them into an appetizer, divide them into patties, then in half again to make them smaller. These are also a big hit at holiday parties. 
2 large cans salmon
2 eggs, slightly beaten
1 tablespoon lemon juice
Salt & pepper to taste
14 saltine crackers, crushed
1/4 cup olive oil
1 tsp. seafood seasoning
To Prepare:
Drain salmon, remove skin and bones. Stir and break up salmon with a fork. Add seasonings, lemon juice, eggs, and stir. Blend in crackers. Divide in 1/4-cup portions and shape into flat patties about 1/2-inch thick.

Heat two tablespoons of oil in a heavy skillet. Lay patties in one or two skillets and brown slowly on both sides to a rich golden color. Add more olive oil if necessary when you flip them over to prevent sticking. Makes eight salmon cakes. Serve with mixed vegetables.

Panini Florentine
4 small boneless skinless chicken breasts
1/2 cup balsamic vinaigrette dressing with olive oil
8 slices whole grain or French bread
1/4 cup reduced fat mayonnaise
1/2 cup fresh spinach leaves, washed
2 roasted peppers, sliced
4 mozzarella cheese slices
To Prepare:
Marinate chicken in dressing in refrigerator 20 minutes or longer. Cook chicken in skillet on medium heat for five minutes on each side or until cooked through to 165 degrees. Spread bread with mayonnaise and fill with remaining ingredients to make four sandwiches. Cook in panini maker or on medium heat in grill pan until golden brown.

White Bean, Tuna and Tomato Salad
This is a quick and nutritious meal and also makes a refreshing salad to take to a holiday party; it sparkles with red tomatoes and green scallions.
1 can cannelloni or white navy beans
1 pint grape tomatoes
4 scallions, sliced thinly
2 tbsp. olive oil
1 tbsp. fresh lemon juice
Salt & pepper to taste
1 can chunk light or white tuna, drained and flaked
To Prepare:
In a medium bowl, toss together beans, tomatoes, scallions, tuna, oil and lemon juice. Season with salt and pepper. Serves four.

Rotini Pasta with Broccoli
Rotini pasta, cooked and drained, reserving 1/2 cup water
2 tbsp. olive oil
2 garlic cloves, minced
1 head broccoli cut into bite size florets
1/2 cup freshly grated Parmesan cheese
No salt herb-garlic seasoning
To Prepare:
While pasta is cooking, heat oil in large skillet over medium heat. Add garlic for one minute, then broccoli and one-half cup water. Add seasonings. Cover and cook until broccoli softens, about eight minutes. Uncover and cook two minutes. Add broccoli mixture to pasta, cheese and add a little pasta water to thicken the sauce. Serves four.

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