Does this sound familiar? Dinnertime is quickly approaching, you’re exhausted and you haven’t planned a meal. There’s little to nothing in the fridge. How do you override your urge to order take-out? Is it really possible to make a healthy meal in a pinch? The answer is yes, and you don’t have to rely on that tried-and-true scrambled egg or peanut butter sandwich — though, realistically, they will do. I asked a few dietitians to share their go-to emergency dinners to inspire you.
[See: 10 Healthy Meals You Can Make in 10 Minutes.]
When Sharon Palmer, The Plant-Powered Dietitian, comes home and there’s hardly any fresh food in the house and she’s tired and hungry, she makes stir-fry. “I start a pot of brown rice boiling, and I chop up whatever vegetables I can find rolling around in the produce bin — an old onion, a few wilted carrots or celery stalks; and then supplement it with some frozen vegetables (I always keep a bag of mixed frozen vegetables in the freezer for emergencies) or canned vegetables,” such as water chestnuts, miniature corn or bamboo shoots. She combines that with protein, such as tofu, frozen edamame or beans, and seasonings — soy sauce, ginger, garlic, cilantro and basil. By the time the rice is finished cooking, her stir-fry is ready to go and it all takes less time than it would to order and receive take-out!
For those nights when Bonnie Taub-Dix, author of “Read It Before You Eat It,” looks at the clock to see it’s 8 p.m., her hubby is on his way home and dinner is nowhere to be found, she relies on staples from the fridge. “I always have eggs, cheese and some sort of vegetables available to create a fluffy omelet or scramble that’s fast and also welcoming after a long day. Omelets are perfect homes for any veggie medley, although my fave combo is spinach, mushrooms, sun-dried tomatoes, goat cheese and sliced almonds. Paired with a slice of whole-grain toast, this satisfying dinner provides protein, fiber, vitamins, minerals and just the right carbs to help us feel full without being stuffed.”
[See: Unusual Uses for Greek Yogurt.]
For Keri Gans, registered dietitian and author of “The Small Change Diet,” her emergency dinner go-to is a tuna fish sandwich. “I almost always have water-packed tuna in the cupboard, whole-wheat bread in the freezer and mayo in the fridge. If I am lucky, I might have some tomato, onion and lettuce around; if not, then bare it is. A sprinkle or two of ground black pepper is always a must.”
Marisa Moore heats up leftover or canned black beans with salsa. She tops that with cheese, avocado and any random greens in the house (kale, spinach or lettuce). “Also, I tend to have leftover pesto in the freezer or fridge. I will make a meal out of white beans or chickpeas mixed with pesto and topped with parmesan. And I love warm peanut butter toast! It is a perfectly satisfying way to end the day.”
Sarah-Jane Bedwell host of the blog and video series, “Cooking with Sarah-Jane,” relies on canned beans and veggies to make a hash-like base for a sunny-side up egg.
[See: How to Make a Healthy, Tasty Sandwich.]
Janice Newell Bissex of The Meal Makeover Moms shared that there is always frozen broccoli and ravioli in her freezer for those nights when she hasn’t planned dinner and the fridge is bare. “Simply boil the raviolis and toss in the broccoli for the last few minutes of cooking. Drain, toss with extra-virgin olive oil and Parmesan cheese and you have a simple, satisfying dinner. Best enjoyed with a glass of wine!”
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Emergency Dinners That Are Actually Healthy originally appeared on usnews.com
