Little effort, plenty of nutrition. Why not turn a quick side dish, like a boxed rice or grain mix, into an easy main dish? Simply fortify it with generous amounts of vegetables and a high-protein ingredient.
A few tips: (1) use half the seasoning packet, which is likely high in sodium; (2) switch from butter or margarine to vegetable or olive oil for less saturated fat; (3) add vegetables toward the end of cooking for more color, crisp texture, and vitamin retention; and (4) cook in low-sodium broth instead of water for more flavor.
Start with a whole-grain mix (barley, brown rice, whole-wheat couscous,) for more fiber. Mix in what you like.
- Canned fish (packed in water, not oil) or poultry: chicken, crab-meat, salmon, shrimp, tuna
- Canned beans: any kind. Rinse for less sodium, or buy those with less salt or sodium.
- Dried fruit: cranberries, currants, raisins, or chopped apples, apricots, plums (prunes)
- Herbs (fresh or dried): basil, chili powder, chives, cilantro, dill, parsley, oregano
- Nuts or seeds: almonds, peanuts, pecans, pine nuts, pistachios, walnuts; sunflower or sesame seeds
- Tofu: firm or extra firm, perhaps flavored
- Vegetables: canned, fresh, or frozen. Buy them precut from the salad bar or produce department.
- Cheese (added just before serving), if you’d like: perhaps reduced-fat types or a little Parmesan, feta, sharp Cheddar, or other strong-flavored cheese
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