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Build a Healthy Meal

“Try this mix-and-match concept,” says Curtis Stone, host of TLC’s Take Residence Chef. “Just pick an ingredient from each section and you have a fast, easy dinner. Even if you use just a few of the ingredients on hand you can create different flavors and textures.” (These quantities serve two individuals.)

8 oz. Boneless, Skinless Rooster Breast

Grilled, roasted, or cooked in a nonstick pan

8 oz. Halibut

Pan-seared, oven-baked, or grilled

8 oz. Beef Sirloin

Grilled, pan-roasted, or broiled

8 oz. Peeled and Deveined Shrimp

Sautéed, grilled, poached, or steamed

1 Cup Lentils

Cooked in water, vegetable inventory, or rooster inventory

1 Cup Brown Rice

Cooked in water or inventory

6 oz. Entire-Wheat Pasta

Cooked in boiling, salted water

1 Cup Black Beans

Cooked in water or inventory

1 Cup Broccoli Florets

Steamed, blanched, or sauteed

3 Cups Child Spinach

Sauteed or steamed; you may as well throw it uncooked into no matter you are cooking, like pasta

2 Crimson Bell Peppers

Roasted, grilled, or sautéed

1 Bunch Asparagus

Roasted, grilled, blanched, or sautéed

1 Pint Cherry Tomatoes

Uncooked, roasted, grilled, or sauteed

3 Cups Blended Greens

Any sort, uncooked

1/2 Cup Home made Tomato Sauce

1/2 Cup Home made Pesto

1/2 Cup Balsamic French dressing

1/4 Cup Olive Tapenade

Original Article


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