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Gojis RetailerThe ABCs of Healthy Cooking!

Analyze

Plan ahead for the days you will need to make an evening meal by looking at the activities you or your family have for the coming week.
Plan what you will serve for each meal and write it down. Be specific, listing main entr?e, side dishes, and other foods that you will need to prepare and serve. Post this weekly menu on your refrigerator.
Consider a two-to-three week cycle of meals. It makes planning easier, and most of us cook the same ten to twenty recipes.
Use cookbooks or web sites to find easy-to-prepare recipes and meal ideas.

Buy

From the weekly menu that you have created, look in your pantry, refrigerator, and freezer to see if you have all of the ingredients.
If you are missing an ingredient, put it on your grocery list.
Purchase only those foods on your list. Do not go to the grocery store hungry. If you do, you will be more likely to buy items you don?t really need.
If preparation time is limited, Consider purchasing time-saving foods like pre-washed and cut vegetables and salads, pre-cooked chicken strips, packaged noodle or rice dishes, canned beans, and ready-made marinades and sauces.

Cook

Plan for the next day?s meal the night before. Think about what needs to be done and what can be prepared ahead of time. Take any meat out of the freezer to defrost overnight in the refrigerator.
Put all the ingredients you need for the meal together in the refrigerator, on the counter, or in the freezer. You?ll avoid having to hunt around for items.
Prepare ahead as much as possible. Cut up vegetables and fruits the night before, cook rice, pasta, or meat for the next day?s dinner, or put a casserole partially together. The next evening you?ll only need to reheat certain items, or, at most, have a couple of steps to put the meal together.

Hungarian Chicken Paprikash

3 medium onions, chopped

1-1/2 tablespoons olive or canola oil

6 skinless, boneless, chicken breast halves

3 tablespoons paprika

10 grinds of fresh pepper

2 tablespoons low-sodium chicken bouillon

1-1/2 teaspoons salt

3/4 cup water

1-1/2 cups light sour cream

Saut? onions in oil over medium-high heat for 8 to 10 minutes, stirring occasionally. Add chicken, paprika, pepper, bouillon, salt, and water to onions and mix to coat chicken. Cover and cook for 15 minutes, turning chicken occasionally. Remove chicken from heat and stir in sour cream. Pour chicken mixture over egg noodles and serve with green beans. Makes six servings.

Nutrition information for 1 chicken breast half with 1-1/2 cups egg noodles and 1/2 cup green beans: 500 calories, 40 grams protein, 12 grams fat, 5 grams saturated fat, 4.3 grams fiber, 142 mg cholesterol, 721 mg sodium

Reprinted with permission from Lickety-Split Meals: For Health Conscious People on the Go! (ZHI Publishing). For more information about the author Zonya Foco, RD and more free recipes, visit http://www.zonya.com/.

Allan T. Khoury PhD, MD

Chief Medical Officer

Whole Health Management

http://www.wholehealthnet.com/?section=ofinterest&page=justforhealth