Healthy quick fixes if you’re craving a snack in under 10 minutes

Broccoli Pasta is a nutrient powerhouse with anti-inflammatory nutrients, antioxidant nutrients, and anti-cancer properties. A great option to boost your immunity! (Shutterstock)

Dinner is by far the trickiest meal of the day and often gets taken over by food villains such as fast food or junk. After a long hectic day, you typically feel tired and famished and your will power could be low. To avoid a splurge that leaves you feeling guilty, we’ve created great tasting meals that can be ready in a jiffy.

Try one of these nutrition packed meals tonight for a leaner, healthier you.

Avocado toasties

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shutterstock

Preparation time: 8 min

Ingredients:

• 2 egg whites, beaten
• 1/4 avocado
• 2 slices whole grain bread, toasted
• Hot sauce, such as Tabasco
• 1 tsp extra virgin olive oil

Directions:

• In small nonstick skillet, heat olive oil over medium heat.
• Add egg; season and scramble. In a small bowl, mash avocado; season and spread on toast.
• Top with egg; sprinkle with pepper and hot sauce.

Nutrition:

• Calories: 336
• Fat: 14g, of which 8.6g are heart healthy MUFAs
• Protein: 15g
• Carbohydrates: 27g, 7g fiber

The good: This food is low in cholesterol and a great source of hearty fat, protein and fiber.

Stuffed sweet potatoes

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shutterstock

Preparation time: 10 min

Ingredients:

• 2 medium red skinned sweet potatoes, scrubbed clean
• 60g feta cheese, cut into small cubes
• 8 Black olives, pitted and chopped
• 6 Sundried tomatoes; thinly sliced
• 1/4 cup (1 handful) chopped fresh parsley
• 1/2 teaspoon dried oregano
• 2 teaspoons extra virgin olive oil
• Sea salt and freshly ground pepper to taste

Directions:

• Pierce each sweet potato several times with the tines of a fork. Microwave for 6-8 minutes.
• Remove from microwave and let stand until cool enough to handle.
• While the sweet potatoes are in the microwave, make the topping. Mix together feta cheese, olives, and olive oil, dried oregano, and sundried tomatoes in a small bowl and set aside until the sweet potatoes are done.
• Slice sweet potatoes lengthwise down the center to expose cooked insides, top with feta mixture and serve.

Nutrition:

• Calories: 366
• Fat: 18g, of which 8.9g are heart healthy MUFAs
• Protein: 16.1g
• Carbohydrates: 32.6, of which 8g are fiber

The good: This food is a good source of Calcium and low in glycemic index. The perfect meal before you hit the sack!

Pita Pizza

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shutterstock

Preparation time: 10 min

Ingredients:

• 1 whole grain pita bread
• 2 fresh mushroom, sliced
• 2 tablespoons tomato sauce
• ¼ cup goat cheese
• 1 tomato, sliced
• Dried herbs (oregano, basil, garlic powder)
• 1 tsp Extra virgin olive oil
• 0.5 tbsp grated reduced fat parmesan cheese

Directions:

• Brush on a little olive oil on the pita
• Mix tomato sauce with olive oil and spread on top of the pita
• Sprinkle on the goat cheese, sliced mushroom, grated parmesan cheese
• Sprinkle on pinches of desired herbs and spices
• Bake in electric oven for 5-7 minutes
• Slice with pizza cutter and enjoy

Nutrition:

• Calories: 233
• Fat: 12g, of which 4.1g are saturated and 3.5g are heart healthy MUFAs
• Protein: 13g
• Carbohydrates: 22g, 3g fiber

The good: This food is a great source of lycopene, a cancer protective powerful antioxidant. It’s also rich in fiber.

Broccoli Pasta

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shutterstock

Preparation time: 10 min

Ingredients:

• ½ cup uncooked whole grain angel hair pasta
• ½ cup fresh Broccoli florets, cut into small slices
• 1 tbsp Extra virgin olive oil
• Juice of 1 lemon
• ½ cup frozen peas
• Dried herbs (oregano, basil, garlic powder)
• 3 tbsp grated reduced fat parmesan cheese

Directions:

• Cook pasta in a very large pan for 3 minutes, adding broccoli florets, frozen peas
• Drain, and stir in zest and lemon juice, grated Parmesan, olive oil, and seasoning

Nutrition:

• Calories: 429
• Fat: 18g, 10g are heart healthy MUFAs
• Protein: 16g
• Carbohydrates: 52g, 12g fiber

The good: This food is a nutrient powerhouse with anti-inflammatory nutrients, antioxidant nutrients, and anti-cancer properties. A great option to boost your immunity!

Zesty Tuna Sandwich

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shutterstock

Preparation time: 10 min

Ingredients:

• 2 Multi-seeded bread
• 3 oz. tuna in water, drained
• ¼ green apple, finely chopped
• ¼ cup diced celery
• 1 tsp reduced fat mayonnaise
• 1 tbsp yogurt
• Dash garlic powder
• Dash cayenne pepper

Directions:

• Stir together the tuna, celery, apple, mayo, yogurt and garlic until well-blended.
• Add pepper to taste.
• Spoon on top of multi seeded bread of your choice

Nutrition:

• Calories: 295
• Fat: 4g, of which 5g are saturated and 1g are heart healthy MUFAs
• Protein: 30g
• Carbohydrates: 34g, 7g fiber

The good: A great source of hearty Omega-3 and with anti-inflammatory properties. It’s the perfect meal to have after a good workout.

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Last Update: Wednesday, 20 May 2020 KSA 09:45 - GMT 06:45
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