Busy Days, No Time? Try This Healthy Recipe

Busy Days, No Time? Try This Healthy Recipe

Busy Days, No Time? Try This Healthy Recipe

Monday again and a new week starts. I thought I would share with you my go-to easy healthy recipe. Between a busy Christmas and New Years Eve, I took a quiet day to myself. What I love about this is being prepared for the weekend ahead. I went to the market and bought a lot of fresh fruits and vegetables. Looked over and planned my week. One of my favorite parts of the day is making something new and exciting for lunch for the week. Not only does this save you money, but it also reduces temptation and even gives you more time in your lunch break to get up and get moving.

With a large selection of fruits and green vegetables from last week, I made a cold pressed fruit juice (pineapple, celery, cucumber, spinach, apple and silver beet). Enough for today and tomorrow …

Then I prepared what I decided to make for lunch this week, using up the rest of my uneaten vegetables from last week. I also found an interesting new product in the health food section; low calorie slender rice. It’s a low in carbohydrate high fiber rice product that is only 10 calories per one hundred grams. It has a low glycemic index, is gluten free, and vegan. White rice and steamed or boiled brown rice is about 120 calories.

Today’s Healthy Recipe – Special Fried Rice

  • 340g slender slim rice
  • 200g tofu (to be marinated in honey & soy)
  • bran oil spray
  • 1 tablespoon of flaxseed oil
  • 1 tablespoon of soy sauce
  • 2 tsp honey
  • 2  Carrots
  • 3 celery storks
  • 50g spinach
  • ½ a bunch of coriander
  • 50g of bean sprouts
  • 1 small tin of water chestnuts
  • 1 brown onion

Directions

  1. Dice the tofu.
  2. Make the marinade; combining the honey, soy sauce and flaxseed oil. Once mixed evenly cover the tofu. Leave the tofu to absorb marinade (can leave this for any length of time over 15mins).
  3. Wash all the vegetables then dice the larger leftover vegetables (I used carrots, celery, onion, water-chest nuts however you can really use any vegetables) into small cubes and set to the side. Slice the spinach and coriander into small slender strips.
  4. Place a large saucepan, with a lid, over the heat. Using the spray bran oil, cover the pan.
  5. Once it has warmed up add the onion, stir continuously until browned and then add the marinated tofu. Again continue to stir continuously.
  6. Once this has been warmed evenly add all the cubed vegetables.
  7. Cook for 5 minutes.
  8. Turn heat down, add the coriander and spinach and continue to stir until withered.
  9. Follow instructions on rice; once completed stir into saucepan with other ingredients
  10. Rice: open packet, drain away fluid place rice in fine strainer and rinse under running water boil 1 liter of water, add rice and leave for a few minutes drain again and add to pan

Divide the meal into 5 single serve takeaway containers; keep two containers out and place the others in the freezer and take out one each day prepared for the next day.

 

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Anna Baker

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