Create a menu that’s better for you in 2022 | Life

Adopting healthier habits in the New Year often starts in the kitchen. Adding healthier recipes to your arsenal is the start of a more nutrition-focused lifestyle, and whether you’re a true home chef or just learning the basics, these dishes can be the gateway. towards better health.

From fresh food on a family night out and quick fixes in the blink of an eye to homemade breakfasts and satisfying salads, consider these delicious and nutritious ways to enhance your homemade meals in 2022.

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A family meal revisited

If your family gets stuck in a dinner routine, you might just feel like you’re eating the same recipes over and over again.

However, this fresh and unique Cuban Chicken with Salsa Fresca recipe might inspire you to think outside the box and give your family members the satisfying flavor they desire at dinner time. With fresh ingredients and a healthy flavor, this meal is perfect to add to your menu.

Cuban Chicken with Salsa Fresca

2 teaspoons of garlic powder

1 teaspoon of crushed red pepper

1 ¼ pound boneless, skinless chicken breasts

1 cup of grapefruit wedges

½ cup chopped fresh cilantro

1 jalapeño pepper, chopped

Heat the oven to 400 degrees Fahrenheit.

In a large bowl, combine grapefruit juice, oil, garlic powder, cumin, paprika and red pepper until blended. Add the chicken to the bowl and turn to coat. Refrigerate 30 minutes or more.

To make salsa fresca: In a medium bowl, combine the grapefruit segments, jicama, red onion, grapefruit juice, olive oil, cilantro and jalapeño until blended. Refrigerate until ready to serve.

Remove the chicken from the marinade. Place the chicken in a baking dish. Bake 25-30 minutes until the chicken is cooked through.

Serve the chicken with salsa fresca.

Take your salad from bland to daring

Step aside, boring salads. A New Year and a healthier diet can include healthier greens and salad dressings.

Roasted vegetables with aromatic spices served on a mix of 5 Fresh Express lettuces are drizzled with lemon tahini vinaigrette in this Moroccan-style roasted vegetable salad, a delicious vegetarian way to turn a bland meal into a true delight. With green leaf lettuce, red leaf lettuce, butter lettuce, romaine lettuce and radicchio, the greens blend offers a bold combination of textures and flavors for those who love variety and color.

Moroccan roasted vegetable salad

3 tablespoons of lemon juice

2 teaspoons of Dijon mustard

2 teaspoons of ras el hanout or garam masala

4 sweet potatoes, peeled and cut into long wedges

4 large whole carrots, chopped

2 red bell peppers, seeded and cut into 1-inch pieces

2 pkg. (6 ounces each) Fresh Express 5-piece lettuce mix

1 can (15 ½ ounces) chickpeas, rinsed and drained

1/3 cup dried apricots, sliced

1/3 cup flaked almonds, toasted

2 tablespoons of Italian parsley, chopped

To make a lemon tahini vinaigrette: In a small bowl, whisk the tahini, olive oil, lemon juice, maple syrup, Dijon mustard and salt. Add cold water; mix well. If the dressing thickens, add more cold water.

Heat the oven to 400 degrees Fahrenheit. Spray two baking sheets with non-stick cooking spray.

In a large bowl, combine the olive oil, ras el hanout, salt and pepper. Add the sweet potatoes; toss to coat. Transfer to the first prepared baking sheet. Add carrots and peppers to remaining oil; toss to coat. Transfer to the second prepared baking sheet. Bake for 15-20 minutes, or until the vegetables are tender. Let cool.

Arrange the lettuce mixture on four plates. Top each with sweet potatoes, carrots, red pepper, chickpeas, apricots and almonds. Drizzle with dressing and sprinkle with parsley.

A lean and nutritious breakfast

Meal prep is one of the most common strategies for improving eating habits, however, this tactic often focuses primarily on nutritious breakfasts and family dinners. Don’t let lunch pass; you can avoid fast food breaks by choosing a recipe that you can make quickly at home.

Made with nutritious, low-calorie, high-fiber, nutritious Wisconsin potatoes, and a good source of vitamin B6, potassium, vitamin C and antioxidants, a Turkey-Potato Wrap offers a simple solution. to replace more salty foods with a lean breakfast. By preparing four at a time in just half an hour, breakfast is served for most of your work week to help save time on busy mornings while adding vitamins, nutrients and antioxidants to your meal. of the afternoon.

Recipe courtesy of Wisconsin Potatoes

¾ pound Russet Wisconsin potatoes, cut into ½ inch pieces

¾ pound of lean ground turkey

1/3 cup sliced ​​green onions with tops

1 can (8 ounces) tomato sauce

2/3 cup grated cheddar cheese

1 teaspoon dried Italian seasoning or basil

4 large whole wheat or high fiber tortillas

light sour cream (optional)

Place the potatoes in a microwave-safe bowl; sprinkle with water. Cover, ventilation in one corner. Microwave on high power for 5 to 8 minutes, until the potatoes are tender.

In a large non-stick skillet over medium-high heat, heat oil. Add and break up the turkey; cook 5 minutes, stirring occasionally. Stir in the carrot; cook 2 min. Add the potatoes and onions; mix and cook for 2 minutes. Reduce the heat to medium; stir in tomato sauce, cheese and Italian seasoning.

Cook, stirring occasionally, 4 to 5 minutes until heated through and most of the sauce is absorbed. Season with salt and pepper to taste. On the work surface, arrange the tortillas. Place ¾ cup of hot turkey mixture on each; fold and roll for burritos.

Cut in half. Serve each with sour cream, if desired.

Eat well when you are short of time

Committing to a better diet doesn’t change the fact that there are simply times when a busy schedule calls for a quick fix.

When you need an easy-to-prepare lunch or dinner, opt for this loaded smoked salmon rice bowl that only takes 5 minutes for a satisfying meal. With Minute’s Fully Cooked Ready-to-Serve Brown Rice, it’s easy to add whole grains to your diet, even when you’re short on time. One cup of cooked brown rice equals two servings of whole grains, making it a nutritious option when time is of the essence.

Packaged in convenient BPA-free mugs, Brown Rice Mugs provide a quick and easy solution for breakfast to dessert dishes. Ready in just 1 minute, they are GMO-free, gluten-free, cholesterol-free and preservative-free.

Loaded Smoked Salmon Rice Bowl

1 cup ready-to-serve minute brown rice

½ cup julienned cucumber

1 tbsp bagel seasoning mix

Heat rice according to package directions.

Garnish the rice with smoked salmon and cucumbers. Drizzle with soy sauce and sprinkle with seasoning mixture.

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