Easy Baked Ziti

1 10 2010

Try this fast and easy pasta dish.  It’s simple to prepare, making it perfect for a weeknight meal.  If you want more protein, add some precooked diced chicken.  Add a green salad loaded with tomatoes, carrots, cucumbers and your favorite vinaigrette.

(Yield: 8 servings)

Ingredients:

1 lb. Ziti

1 – 26 oz jar of Marinara Sauce

½ cup Reduced Fat Ricotta Cheese

 ¼ tsp Crushed Red Pepper

3 TBSP Grated Parmesan Cheese

Cooking Spray

Directions:

  1. Cook pasta according to directions on package.
  2. While pasta is cooking, combine 1 ½ cup marinara sauce with ricotta cheese and crushed red pepper in a blender, blending until smooth (about 1 minute).
  3. Preheat oven to broil and spray a 13-by-9 inch baking dish with PAM.
  4. Drain pasta and add to the baking dish.
  5. Add ricotta mixture to baking dish and mix well.
  6. Add the remaining marinara sauce on top and sprinkle with Parmesan cheese.
  7. Broil for 10 minutes, until heated through, with oven door slightly open.
  8. Periodically check to ensure top layer does not blacken.

Nutritional information per Serving:
Calories 308  | Carbohydrates 46 g  | Protein 13 g | Fat 8 g | Sat. Fat 2 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.

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Recipe: Egg and Cheese Breakfast Burrito

4 06 2010

One excuse I hear all the time for skipping breakfast is, “I don’t have time to eat breakfast.”  This is nothing more than an excuse; and excuses won’t get you results.  The following recipe only takes 3 minutes from start to finish to prepare.  Lack of time can no longer be your reason for not eating breakfast!

Egg & Cheese Breakfast Burrito

(Yield:  1 serving)

Prep Time: 2 minutes

Cook Time: 1 minute

Ingredients

1 Large Whole Wheat Tortilla or Wrap

1 Egg

¼ Cup Liquid Egg Whites

2 TBSP Shredded 2% Cheddar Cheese

2 TBSP Mild Salsa

Directions

  1. Line 2-cup microwave-safe cereal bowl with microwave-safe paper towel.
  2. PRESS tortilla into bowl.
  3. In another bowl, beat the egg and egg whites gently with a fork until blended.
  4. Pour egg mixture into center of tortilla.
  5. Microwave on high for 30 seconds; stir.
  6. Microwave on high for another 30 seconds.
  7. Remove tortilla with paper towel liner from bowl to flat surface.
  8. Top egg with cheese and salsa.
  9. Fold bottom of tortilla over egg, then fold in sides.

Nutritional Information per serving

Calories   345 Carbohydrates   35g Fiber  7g Protein   22g Fat 13g Sat. Fat   4g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.


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Recipe: 15 Minute Mexican Chicken & Rice Dinner

19 05 2010

Stumped about what to have for dinner tonight?  Try this fast and easy chicken dish.  It’s got plenty of protein, and because it takes only 15 minutes to prepare, its perfect for a weeknight meal.  Add a green salad loaded with tomatoes, carrots, cucumbers and your favorite vinaigrette.

(Yield: 2 servings)

Ingredients:
2 Boneless Skinless Chicken Breasts
1 TBSP Canola Oil
1 cup Water
1 cup Salsa
1 cup Frozen Corn
1 cups Minute Rice, uncooked
½ cup Reduced Fat Shredded Mexican Cheese

Directions:
1. Heat oil in large skillet over medium-high heat
2. Add chicken and cook for 5 minutes on each side or until white in center
3. Remove chicken from skillet
4. Add water, salsa, and corn to skillet, bring to a boil
5. Stir in minute rice & top with chicken
6. Sprinkle with cheese
7. Cover & cook on low heat for 5 minutes
8. Stir & serve

Nutritional information per Serving:
Calories 575  | Carbohydrates 60 g  | Protein 49 g | Fat 15.5 g | Sat. Fat 4 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.


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