Cheap, fast, and healthy. The diet industry seems to spend a lot of time telling us that we can only have two out of three: cheap and healthy? Prepare to spend hours slaving over a hot stove. Cheap and fast? Junk food it is. Fast and healthy? It’ll cost you an arm and a leg. Fortunately, we know that this isn’t the case. While knowing how to cook and take advantage of local ingredients is certainly a huge privilege (as is knowing how to search the Internet for advice when I JUST DON’T KNOW WHAT TO DO WAAAAAAAAAH), my favorite recipes are ones I’ve just thrown together. And yes, I know that it takes a serious amount of cooking experience to know how to throw meals together.
This week will is cheap, fast, and healthy week on himynameistheresa. Easy one or two pot meals that can be easily complemented with a salad. They’re not recipes, so much as guides for the clueless. How do you put a complete healthy meal together?
One of my favorite dishes is faux pizza. I take Lebanese flat bread, then smear it with some sort of sauce, load on the veggies, lightly sprinkle cheese on top (less than 100g), then bake it in the oven until the cheese melts. Nutrient rich, easy to make with whatever I have lying around the house, and as low (or high) calorie as I want.
Servings: 8 | Prep time: 10 minutes | Cooking time: 10 minutes
“Mexican” “Pizza” is one of my favorite throw-together meals. It’s not really Mexican or pizza, but it sure does taste delicious. You can substitute chicken sautéed in olive oil and flavored with chicken, fish, or taco meat. You can also switch in other vegetables and cheeses. NOM NOM NOM.
- Lebanese flat bread (or a pita pocket, or a whole wheat tortilla, or a baguette, or whatever you want)
- 1 1/2 cups refried beans (homemade without lard has much less calories than canned)
- 2 cups chopped lettuce
- 1 cup chopped tomatoes
- 1/4 cup chopped green onions
- 80g shredded cheddar cheese
Directions for “Mexican” “Pizza” recipe
- Preheat oven to 350.
- Lay out flat bread on counter, spread refried beans over bread like you would pizza sauce.
- Sprinkle lettuce, tomatoes, and onions evenly over pizza.
- Sprinkle cheese on top of vegetable layer.
- Bake until cheese is melted (7-10 minutes).
Serving size: 1/8 “pizza” | Calories: 133 | Fat: 7.3g | Carbs: 9.7g | Protein: 2.7g | Fiber: 1g
Note: nutrition info is going to vary depending on the base you use; tortillas, flat bread, French bread, etc. all have very different calorie counts.