6 Easy “Processed” Meals in Under 15 Minutes

Blog Written By: Aimee O’Hare RDN, LDN

Our hearts and prayers are with so many of you during this hard time in our nation’s history. We hope you are safe and well. A special thanks to all of you on the front lines caring for people who are ill and those working to keep supplies of materials available.

For those of you hunkering down at home, we wanted to provide some simple lunch and dinner ideas with using canned or “processed” items in your home. Grocery stores are limited and the supply of certain foods are sparse. Many of you have likely stocked up on some canned, frozen or shelf-stable items. If you purchased fresh produce, be sure to wash it well prior to consuming! 

“Processed” foods often get a bad reputation, when in contrast they actually provide a wide range of essential nutrients! Sure, fresh produce is nutrient-packed and beneficial for us, but in such a “war time” as this, stepping back and looking at the bigger picture is important.

All foods (processed, canned, frozen, fresh) will break down into three main categories: carbohydrates, protein, and fat. They may differ on the micronutrient level (vitamin and mineral content), but there is value in incorporating all of these foods. Having a variety of even canned or “processed” foods can help to provide your body with the adequate fuel it needs to grow (energy-rich carbs), build new cells (protein) and regulate hormones (fats).  

Below are some balanced lunch and dinner meal ideas that the whole family can enjoy.

Lunch Ideas:

• Tuna fish mixed with hummus on crunchy crackers with a side of canned fruit.
• Pulled chicken mixed with a blend of buffalo sauce and greek yogurt rolled up in a wrap with crunchy lettuce and a side of fruit.
• Two slices of whole grain toast topped with honey mustard, sliced turkey breast, and a slice of low-fat cheese (shredded lettuce & tomato optional). Side of Greek yogurt if still hungry!
• Tuna fish mixed with 1 tbsp barbeque sauce and 2 tbsp garlic hummus. Add a chopped onion (optional) and spread on open-faced toast. Top with avocado if you have one on hand! (#eatingbirdfood recipe)
• Chickpea pasta with spaghetti sauce topped with a crumbled veggie or soy burger. Side of steamed (frozen) vegetables.
• Greek yogurt topped with frozen berries and granola.

Simple Dinner Recipes with Few Ingredients

Easy 3-Ingredient Sweet & Sour Chicken 

Ingredients

• 1.5 lbs chicken breast
• 1 jar (12 oz.) chili sauce
• 1 jar (18 oz.) Apricot Pineapple Preserves (or just Apricot preserves)
• 2 cups cooked rice or steamed vegetables, or both

Instructions

1. Place the frozen chicken into the bowl of a slow cooker. 
2. In a separate bowl, mix together the chili sauce and preserves. 
3. Pour over the chicken and toss to coat chicken. 
4. Cover and cook on high for 2-3 hours. Serve hot over cooked rice or vegetables, or both.

May use a large skillet on the stove. Dice and cook the chicken then top with chili sauce and preserves.

Source: https://www.seededatthetable.com/easy-3-ingredient-sweet-sour-chicken-slow-cooker-recipe-5k-ramblings/

Easy Crockpot Barbeque Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 ½ cups barbecue sauce 
• 1 red onion, diced (optional)

Instructions

1. Put all ingredients into a crockpot.
2. Cook on low for 6-8 hours (or on high for 4-6 hours).

Easy Crockpot Salsa Chicken

Ingredients

• 1 can corn
• 1-2 cans beans, rinsed and drained (may use black, chili or kidney beans)
• 1 can diced tomatoes
• 4 boneless skinless chicken breasts halved lengthwise (may use ground turkey or beef as well)
• 1 package seasoning (chili, taco or fajita) 
• 15-ounce jar chunky mild salsa
• Optional: Shredded mozzarella cheese for topping

 Instructions:

1. Mix chicken breasts, corn, beans, can of salsa and packet of seasoning in a slow cooker.
2. Cook on low for 6-8 hours (or on high for 4-6 hours).
3. Shred chicken and mix together.

Option: Serve over cauliflower rice or regular rice. Option to top with cheese, a dollop of plain Greek yogurt, sour cream or sliced avocado!

Simply Teriyaki Chicken & Veggies

Ingredients

• 1 lb chicken breast or tenderloins
• 1 bag frozen mixed bell peppers (may use fresh if available)
• Diced onion (if available)
• 1 jar Teriyaki sauce 
• Rice or frozen cauliflower rice

Instructions

1. Cut chicken into thin slices.
2. Spread diced onions and peppers over chicken.
3. Pour teriyaki sauce over vegetables and chicken.
4. Bake for 30-40 minutes or until chicken is fully cooked and reaches a temp of 365 degrees F.

Chicken & Fried Cauliflower Rice

Ingredients

• 16 oz riced cauliflower (either fresh or frozen)
• 2 tbsp. extra-virgin olive oil
• 1 clove garlic, minced (can use garlic powder)
• 10 oz frozen peas, carrots and green beans
• 2 cups cooked, shredded chicken
• 6 tsp soy sauce
• Optional: Minced ginger

Instructions

1. In a large skillet over medium heat, heat 1 tbsp oil. Begin to cook the garlic, peas, carrots and green beans. Cook for 5 min.
2. Add riced cauliflower, chicken and soy sauce. Cook on medium, stirring often. (May use more soy sauce as preferred. Option to mix the soy sauce with two eggs and then pour into the mixture.)

20 Minute Honey Garlic Shrimp

Ingredients

• 1/3 cup honey
• 1/4 cup soy sauce
• 1 Tablespoon jarred minced garlic
• 1 lb medium uncooked shrimp, peeled & deveined (can use frozen shrimp)
• 2 teaspoons olive oil
• Quick microwavable brown rice
• Steamed broccoli (can use frozen bag)

Instructions

1. Whisk the honey, soy sauce and garlic together in a medium bowl.
2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes.
3. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, I steamed broccoli and microwaved some quick brown rice.)
4. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade.) Cook shrimp on one side until pink– about 45 seconds– then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more.
5. Serve shrimp with cooked marinade sauce. The sauce is excellent on brown rice and steamed veggies on the side.

Source: https://sallysbakingaddiction.com/quick-healthy-dinner-20-minute-honey-garlic-shrimp/