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16 Quick & Easy Recipes For The Woman On The Go

In this fast-paced world, multi-tasking is an absolute must. We’re perennially on the go, just so we can juggle everything in our hectic schedules. Sometimes, it’s hard to even find the time to eat and sleep, which of course, are no-nos, because how in the world can we be effective multi-taskers if we’re wilting away?

Women are proud to be master multi-taskers. Whether it’s an inherent trait or our circumstances called for it, it doesn’t matter. The important thing is, we are! Many of us are working gals. But it’s not just our careers that require our attention. The home has a bazillion demands on us as well. We have to wake up early, cook, get the kids and hubby fed, rush them off to school or daycare, run to our jobs, pick up the kids, go home, make dinner, put them to bed, then drop down ourselves. Throw in laundry and grocery shopping on the odd day. And the cycle goes on and on. How on earth do we find the time to take care of our health? Exercising might be a challenge, but luckily, eating healthy is quite doable, despite the hectic pace of life. Here are some healthy recipes that are quick and easy to prepare.

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16 Chunky Tilapia and Tomato Soup

via;www.yummly.com

Fish in general is one of the best sources of iodine and is indeed very healthy even if consumed on a daily basis. Tilapia, in particular, contains a good heaping of phosphorous and niacin, which help in maintaining the digestive system and skin. This recipe of tilapia paired with tomatoes in a soup form should be worth trying.

Prep time: 5 minutesCook time: 15 minutes

Number of servings: 2

1/3 c thinly sliced baby carrots1/3 c red onion slivers1 Tbsp olive oil1/2 tsp thyme2 c chicken broth1 c water12 oz tilapia fillets, cut into large chunks1 1/2 c chopped broccoli florets1 c canned diced tomatoes, with juice1/2 tsp ground black pepper

In a large saucepan, combine carrots, onion, oil, thyme, and salt to taste. Cook, stirring over medium heat, until softened, about 5 minutes.

Add broth and water. Bring almost to boiling. Add tilapia, broccoli, tomatoes, and pepper. Reduce heat and simmer until tilapia is cooked, about 8 minutes.

15 Pureed Broccoli Soup

via:cooking.nytimes.com

In nearly every wellness article, broccoli is highly promoted as one of the healthiest vegetables and for good reason. Broccoli florets are high in vitamin C and fiber, which aids in the digestion of food. Added to that, it also contains nutrients to ward off cancer.

Prep time: 10 minutesCook time: 15 minutes

Number of servings: 2

3/4 c chopped red onion2 tsp olive oil1/4 tsp tarragon4 c broccoli florets1 Tbsp flour1 c water, divided2 c chicken broth1 tsp white wine vinegar1/2 tsp ground black pepper1 Tbsp shredded baby carrot

In saucepan, mix onion, oil, tarragon, broccoli, and salt to taste. Stir over medium heat about 3 minutes. In small bowl, whisk flour and 2 Tbsp water until smooth; set aside.

Add broth, vinegar, pepper, and remaining water to pan. Bring almost to a boil. Reduce heat and simmer about 10 minutes.

Puree soup in blender and return to pot. Whisk in flour mixture; stir over medium-high heat until slightly thickened. Sprinkle with carrot.

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14 Mediterranean Tilapia and Rice Salad

via:chefmommy-brandao.blogspot.com

You can never have enough tilapia recipes on this list and one that’s in salad version is amazingly healthy because it involves greens as well. This particular recipe also includes brown rice, which is your nutritious dose of carbs, as it has three times the fiber of white rice. The bran in brown rice also helps in lowering blood pressure.

Prep time: 10 minutesCook time: 0 minutes

Number of servings: 2

1 Tbsp olive oil1 Tbsp vinegar1 c crumbled leftover cooked tilapia1 c cold leftover rice pilaf1 c broccoli florets, cut into small pieces1/4 c chopped jarred roasted red pepper2 Tbsp crumbled feta cheese

In a mixing bowl, whisk oil, vinegar, and salt and pepper to taste. Add tilapia, rice, broccoli, red pepper, and cheese. Toss to mix.

13 Turkey Tortilla Panini

via:www.skinnymommy.com

There’s a reason why people nowadays are leaving beef behind and switching to turkey. Turkey breast tenders have half the saturated fat of beef, but are just as rich in selenium, an antioxidant that fights cancer. Turkey may not be as tasty as beef, pork or chicken, but this recipe can certainly help in spicing it up a bit without compromising your health.

Prep time: 10 minutesCook time: 5 minutes

2 9-inch whole-wheat tortillas, toasted2 Tbsp crumbled feta cheese4 oz leftover thin-sliced cooked turkey breast tender4 thin slices red onion, separated1/4 c jarred roasted red pepper strips1/2 c finely sliced kale leaves

Lay one tortilla in a dry, heavy skillet or griddle pan. Sprinkle evenly with 1 tablespoon cheese. Layer on turkey, onion, red pepper, kale, remaining 1 tablespoon cheese, and remaining tortilla.

Place pan or griddle over medium-high heat. Cook, squeezing the sandwich with a panini press or other flat weight (like a heavy frying pan) until tortilla is browned and cheese melts, 2 to 3 minutesper side. Reduce heat slightly if tortilla is browning too quickly. Remove and cut into four wedges.

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12 Cheese and Kale Quesadillas

via:www.runningtothekitchen.com

Quesadillas are generally considered a side order, but this Mexican dish can be quite heavy on the tummy, so much so, that many eat it as a main meal. Cheese may be fatty as all dairy products go, but it’s also a rich source of calcium. In this recipe, it’s paired with kale, which should be a woman’s best friend because it has been widely known to prevent breast and ovarian cancer.

Prep time: 5 minutesCook time: 5 minutes

Number of servings: 2

1/2 c fine-sliced kale leaves1 Tbsp water2 9-inch whole-wheat tortillas3 Tbsp crumbled feta cheese

Place kale and water in a microwavable dish. Cover with microwave-safe plastic wrap and cook in microwave on high until wilted, about 90 seconds. Remove plastic carefully. Drain kale and pat dry with paper towel.

Heat a heavy 9-inch skillet over medium-high heat. Place 1 tortilla in pan. Top tortilla evenly with cheese, kale, and second tortilla. Cook, flipping occasionally, until tortilla is toasted and cheese melts, about 4 minutes. Cut into 4 wedges.

11 Sauteed Greek Kale

via:kitchentangents.com

We can never reiterate enough how essential kale is for the diet of women because aside from its role in preventing female-specific cancer, it also aids in reducing the risk of cataracts. Frying isn’t usually considered healthy, but when sautéed with olive oil, it’s considered just as nutritious as if it were baked or grilled.

Prep time: 5 minutesCook time: 5 minutes

Number of servings: 2

2 Tbsp chopped red onion2 tsp olive oil1/4 tsp oregano1 1/2 c packed chopped kale leavesPinch red pepper flakes2 tsp feta cheese

In a skillet, combine onion, oil, oregano, and salt to taste. Cook, stirring, over medium heat until softened, about 3 minutes. Add kale and stir to coat with seasonings. Cover pan and cook, stirring occasionally, for 1 to 2 minutes, or until wilted. Stir in pepper flakes. Sprinkle with feta and serve.

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10 Herb-Crusted Pork Tenderloin

via;www.porkbeinspired.com

Good news for carnivores. Pork is healthy! As with all meats, pork is a good source of protein, thiamin, and Vitamin B6, so long as it’s consumed in moderation. Three ounces contains 140 calories and that’s a good enough amount for your daily dose of minerals from meat. Pork can be made tastier when crusted with herbs, as mentioned in this recipe.

Prep time: 15 minutesCook time: 35 minutes

Number of servings: 4

1 lb pork tenderloin2 tsp olive oil1 tsp sage1 tsp thyme1/2 tsp minced garlic1/4 tsp ground black pepper

Preheat oven to 375°F.

Cover a small baking sheet with aluminum foil. Place pork on pan. Drizzle oil over pork; sprinkle with sage, thyme, garlic, salt to taste, and pepper. Rub to coat evenly with seasonings.

Roast until instant-read thermometer inserted in center registers 155°F and the juices run clear, about 30 to 35 minutes. Let stand for 10 minutes before slicing.

Tip: Wrap the remainder tightly in plastic and refrigerate for up to three days or freeze for up to three months.

9 Savory Black Bean Cakes

via:bridgetnielsen.com

Black beans are widely known to help in weight loss, which is certainly a selling point for almost any female. The seed coat of a black bean is filled with antioxidants; in fact, the darker the coat, the richer in cancer-killing properties. Added to that, black beans are also loaded with fiber, folate, and magnesium.

Prep time: 12 minutesCook time: 5 minutes

Number of servings: 4

1 c canned black beans, rinsed and drained1/4 c cold leftover rice pilaf1/4 c bread crumbs2 Tbsp finely chopped cooked broccoli1 egg white1/2 tsp minced garlic1/4 tsp paprika4 tsp crumbled feta cheese

In food processor bowl fitted with metal blade or in blender in two batches, combine beans, rice, bread crumbs, broccoli, egg white, garlic, paprika, and salt to taste. Pulse until mixture is coarsely ground and sticks together, about 12 times. Divide into four half-inch-thick patties.

Heat a skillet on medium-high for 1 minute. Away from the stove, coat the skillet with cooking spray. Cook patties for 2 minutes per side until browned. Sprinkle on feta. Cover pan and reduce heat to low until cheese melts, about 1 minute.

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8 Herb Roasted Chicken With Vegetables

via:www.mccormick.com

Let’s face it: we all love chicken when it’s deep fried to a crisp in rich, rich batter. It’s so sinful and tasty, which obviously means it’s going to kill our arteries. So the next best thing is enjoying chicken, but cooked in a healthy way. Throw in herbs and vegetables and you’re surely on the right track.

Prep time: 15 minutes

Cook time: 1 hour, 15 minutes

Number of servings: 8

3 pounds bone-in chicken parts

2 tablespoons olive oil, divided

2 tablespoons McCormick® Perfect Pinch® Salt Free Savory All Purpose Seasoning, divided

4 cups assorted cut-up vegetables, such as potatoes,

2 cups chunked potatoes

2 cups chunked carrots

Preheat oven to 350 degrees. Place chicken in shallow roasting pan. Brush with 1 tablespoon olive oil and sprinkle with 1 tablespoon seasoning.Toss vegetables in large bowl with remaining 1 tablespoon each oil and seasoning. Arrange vegetables around chicken. Bake 1 1/4 hours or until chicken is cooked through and vegetables are tender.

7 Vegetable Soup

via:www.chowhound.com

One of the healthiest dishes to cook that also happens to be one of the easiest and fastest to prepare is a soup laden with vegetables. You just chop everything, throw it in, let it boil, and you’ve got a complete meal.

Number of servings: 4

1/4 cup olive oil, plus more for drizzling1 large onion, choppedSalt and pepper2 garlic cloves, minced8 cups any chopped frozen vegetables6 cups chicken or vegetable stock or water

Put 1/4 cup olive oil in a large pot over medium-high heat. Add garlic and onion to the pot and stir.Cook, stirring occasionally until onion softens, 3 to 5 minutes. Organize the packages of vegetables from firmest, longest cooking—like squash or shell beans—to the most tender, quickest cooking, like spinach and other greens.When onion mixture is soft, start adding vegetables, firmest first, stirring occasionally until they thaw and begin to get tender. (Timing will depend on the vegetable; keep an eye on the pot and test frequently.)Continue adding and stirring, adjusting heat to prevent burning, until vegetables begin to brown in places and become almost as soft as you like.Add 6 cups stock or water, raise heat to high, and cook, stirring once or twice, until soup just comes to a boil. Taste and adjust the seasoning, divide among 4 bowls, and serve.

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6 Broiled Salmon and Asparagus

via:tartsandtypography.wordpress.com

Probably right alongside tilapia, salmon is another kind of fish laden with health benefits. It contains heaps of the amino acid taurine, which is an antioxidant, and it’s an excellent source of vitamin B12, vitamin D, and selenium. Mixed with asparagus, this recipe is certainly one that should be a staple in anyone’s menu.

Number of servings: 4

5 tablespoons butter1 large bunch thin asparagus (1 pound)4 thick salmon steaks or fillets (1 1/2 pounds)Salt and pepper2 tablespoons vegetable oil1 cup bread crumbs1 lemon, cut into wedges

1. Turn broiler to high; put rack 4 inches from heat. Melt 5 tablespoons butter in the microwave or in a small pot over medium-low heat. Trim asparagus.2. Put salmon and asparagus on a rimmed baking sheet, drizzle with butter, and sprinkle with salt and pepper. If using skin-on fillets, place the skin side up.3. Broil, turning salmon and asparagus about halfway through the cooking, until salmon is cooked as you like (no more than 10 minutes for medium to medium-well, and less if you like your salmon closer to medium-rare) and asparagus is tender and browned.4. Put 2 tablespoons vegetable oil in a medium skillet over medium-high heat. When it’s hot, add 1 cup bread crumbs, sprinkle with salt and pepper, and stir gently to coat with oil. Cook, stirring frequently and adjusting the heat to avoid burning, until crumbs are golden and crisp, 3 to 5 minutes.When salmon and asparagus are done, divide among 4 plates. Then sprinkle bread crumbs over the top, and serve with lemon wedges.

5 Broccoli and Feta Omelet with Toast

via:healthyfoodkings.com

We’ve already mentioned earlier the health benefits of broccoli and cheese. Feta cheese, in particular, is made with sheep’s milk and contains important vitamins and minerals. However, it should only be consumed in limited doses because it also has a lot of saturated fat and sodium. This recipe provides a healthy dose of it.

Cooking spray

1 cup chopped broccoli

2 large eggs, beaten

2 tablespoons feta cheese, crumbled

1/4 teaspoon dried dill

2 slices rye bread, toasted

1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.

2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.

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4 Spiced Green Tea Smoothie

via:www.seriouseats.com

Everyone has been going green, not just when it comes to the environment, but with tea as well. Green tea is considered the healthiest beverage on the planet because it’s comprised of antioxidants and has other long-term effects, such as improved brain function and weight loss. This recipe injects some spice into your usual ordinary dose of green tea.

3/4 cup strong green tea, chilled

1/8 teaspoon cayenne pepper

Juice of 1 lemon (2-3 TBSP)

2 teaspoons agave nectar

1 small pear, skin on, cut into pieces

2 tablespoons fat-free plain yogurt

6-8 ice cubes

Put all ingredients in blender. Blend until smooth. Drink cold.

3 Turkey Taco Lettuce Wraps

via:www.skinnytaste.com

For all of you that want to go light on carbs for this specific meal, this is the perfect dish for you. These lettuce wraps are full of flavor and can be made quickly with the right prep. For those of you that want to deminish their salt intake, you can make your own taco seasoning from scratch.

1.3 lbs 99% lean ground turkey

1 tsp garlic powder

1 tsp cumin

1 tsp salt

1 tsp chili powder

1 tsp paprika

1/2 tsp oregano

1/2 small onion, minced

2 tbsp bell pepper, minced

3/4 cup water

4 oz can tomato sauce

8 large iceberg lettuce leaves

(optional) 1/2 cup shredded reduced fat cheddar - (7 pp)Directions:

1. Star by cooking the turkey in a large skillet, make sure to cut it into smaller pieces as it starts to cook. Once the meat is brown add in the taco seasoning ( this is where you can add your own) and start to mix it in with the onion, pepper, water and the tomato sauce and let simmer for approximately 20 minutes.

2. Now make sure to properly wash and dry the lettuce leaves. Separate the meat so that it can be distributed evenly on all of the iceberg leaves. Now you can add whatever toppings you want.

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2 Energy-Revving Quinoa

via:hurremsultanizle.blogspot.com

These days, quinoa is being considered a more ideal alternative to rice, simply because like rice, it contains carbs and fiber, but in a higher amount, so you burn energy and fat much faster. This meatless dish can keep you going in between meals or after a workout.

1 cup cooked quinoa

1/3 cup canned low-sodium black beans, drained and rinsed

1 small tomato, chopped

1 scallion, sliced

1 teaspoon olive oil

1 teaspoon fresh lemon juice

Pinch of salt

Pinch of freshly ground black pepper

In a medium bowl, gently toss all ingredients to combine.

1 Curried Egg Salad Sandwich

via:blog.foodierachel.com

There’s always been varying debates about the nutritional value of eggs. Some say to stay away from them because the yolk is loaded with cholesterol. But others refute this study and say that eggs are quite healthy and are actually ideal for dieters. They’re low in calories and filled with protein. In salad or sandwich form, eggs can definitely be a healthy kitchen staple.

2 hard-cooked eggs, chopped

2 tablespoons plain Greek-style low-fat yogurt

2 tablespoons chopped red bell pepper

1/4 teaspoon curry powder

1/8 teaspoon salt

1/8 teaspoon pepper

2 slices rye bread, toasted

1/2 cup fresh spinach

1 orange

1. Combine eggs, yogurt, bell pepper, curry powder, salt, and pepper, in a small bowl; stir well.

2. Place spinach on rye bread, top with egg salad, and serve the orange on the side.

Sources:womenshealthmag.comwomenshealthmag.comshape.com

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