There’s one simple thing you can do to protect your health — and your waistline. Cook more of your own meals.
Restaurant and takeout meals are notoriously higher in calories; contain less fiber and fewer fruits and veggies; and pack more saturated fat and added sugar than homemade versions, according to studies. Not surprisingly, dining out increases your odds of becoming overweight or obese.
As beneficial as home cooking is, many of us don’t do it often enough simply because we’re pressed for time. But don’t stress: If you don’t have time to cook, you don’t have to … and you can still enjoy healthy, homemade meals. Don’t believe me? Check out these seven no-cook meals from nutrition pros. They can be ready in mere minutes — from start to finish.
Get ready to dig in — and slim down.
Southwestern Chicken Soup
Rotisserie chicken is a great shortcut to use when you’re tight on time. Registered dietitian nutritionist Michelle Dudash, author of “Clean Eating for Busy Families,” relies on already-cooked chicken to whip up her Southwestern Chicken Soup in about 15 minutes. To make: In a large pot, combine 1 can drained black beans, 1/2 cup salsa, 4 cups chicken broth (reduced-sodium, if possible) and 1 tbsp Mexican or southwest seasonings. Heat over high heat until it comes to a simmer, and then reduce heat. Meanwhile, shred rotisserie chicken, and stir into the pot. Heat through, about 5 minutes. Ladle into bowls and serve with lime wedges, avocado and cilantro.
No-Cook Veggie Pizza
“I often make a no-cook veggie pizza,” says Jackie Newgent, a registered dietitian nutritionist and author of “The All-Natural Diabetes Cookbook.” It’s as easy as, well, pie: Spread hummus on one whole-grain flatbread, then top with halved cherry tomatoes, sliced cucumber and red onion. Drizzle with extra-virgin olive oil and vinegar or lemon juice, and sprinkle with fresh parsley and harissa (optional).
Roasted Root Veggies with Whole Grains and Protein
“I roast veggies over the weekend and use them during the week to make meals in minutes,” says NYC-based registered dietitian nutritionist Jessica Levinson of Nutritioulicious. All you need to do is add some cooked couscous or quinoa and top with a can of tuna, chicken or salmon or salad for a healthy dinner in no time. Try Levinson’s Spiced Quinoa with Roasted Root Vegetables recipe.
No-Fuss Veggie Burrito
Think you need fresh produce to make a meal? Think again. A recent study in the journal Nutrients found that people who used canned foods more frequently (more than six canned items per week) had healthier diets and higher intakes of 17 essential nutrients compared to those who use the least canned goods. Los Angeles-based registered dietitian Vandana Sheth turns to a few canned staples in her pantry to make family-friendly burritos. Here’s how: Drain one can each of black beans and corn, place in a skillet with chopped onion and season with Mexican or Southwestern spices, as desired. Once heated through, put a few spoonfuls of the bean and corn mixture in a whole-grain wrap or tortilla and top with salsa, diced avocado and fresh cilantro.
Tuna Pasta Salad
Have tuna and pasta in your pantry? Then you can make a healthy meal, explains registered dietitian Dana Angelo-White, who’s also an athletic trainer. White uses both light and albacore tuna in her tuna salad recipe, then combines it with whole-grain pasta. “Tuna salad is protein-packed and will count toward your recommended two or more servings of seafood per week,” she says. Serve over a bed of greens or a store-bought mixed greens for extra veggies.
Fast Frittatas
Frittatas are one of the easiest (one pan, yeah!), quickest and healthiest meals to get on the table, says registered dietitian Katherine Brooking, co-founder of Appetite for Health. “Eggs pair perfectly with veggies, so you can use pretty much any veggies you have on hand,” she says. “Some of my favorite combinations include kale, chicken sausage and mushrooms or this Spinach, Mushroom and Leek Frittata recipe.”
Perfect Panzanella
I make a fresh and satisfying Panzanella or Tuscan bread salad at least once a week. I usually don’t have a loaf of stale bread available, so I simply bake chunks of any artisan whole-wheat bread. I use tomatoes, red onion, cucumber and bell pepper, and dress with olive oil and vinegar. Sometimes, I’ll mix in cooked diced chicken (from a salad bar) for protein. Here’s an easy Panzanella recipe that you have to try.
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Nutrition Pros’ Favorite No-Cook Meals originally appeared on usnews.com