Your ability to make healthy food, relatively quickly is a key component to your nutritional success. Planning meals does not always work, life throws you curve balls all the time. It is important that you have the ability to make simple meals rather quickly. This means having foods in your kitchen that can essentially be combined and heated.
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Here is an example of an extremely simple, and fast, fried rice.
Here is what you need:
- 1 pre-cooked sausage link, chopped (I like these)
- 1/2 cup cooked brown rice
- 1 egg
- 1 tsp canola oil
- 1/4 cup frozen peas
- 1/4 cup frozen corn
- 1 cup pre-sliced mushrooms
- soy sauce, pepper, powdered ginger, as needed
How to Prepare: Place a non-stick pan over medium heat. Add oil, frozen vegetables, and mushrooms. Heat until mushrooms soften. Move vegetables to the side of the pan and crack the egg into the open space on the pan. Quickly scramble with a spatula (I think scrambling the egg separately is an important step otherwise your vegetables will get coated with pseudo-cooked egg – not a good look for mushrooms). Once the egg is scrambled, add the rice, sausage, soy sauce, pepper, and ginger (optional). Mix thoroughly in pan and continuing cooking until the dish is heated through.
- Calories: 464
- Fat: 18g
- Carbohydrates: 49g
- Fiber: 9g
- Protein: 29g