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[ Linguine with Salmon ] [ The All American ]
Are you a ‘Cookophobic’? Is the only range you’ll ever see the kind that cattle roam on? In my counseling practice, I’ve noticed a definite trend over the past 10 years. People really don’t cook - they assemble. One of my male friends summarized his cooking style in two words: opening boxes. When I asked him if he might enlarge on that explanation he patiently explained, “Not just boxes - bags, too. You know. Zip lock bags of salads, or cheese. And veggie burgers ...oh, but they come in a box. Umm...oh yeah, I grill. I put fish on the grill. Grilling is cooking.” Don’t get the wrong impression, I’m not picking on men. The single bachelor is not the only person who is rarely cooking these days. Driven by a lack of time and increasing stress, surveys show over 50% of adults rely on frozen, packaged, or take-out meals for dinner. And say good-bye to the traditional home cooked Sunday meal at Mom’s. By the year 2005 market researchers predict many Americans will never have cooked a meal from basic ‘scratch’ ingredients. This trend of “cooking” from semi-prepared foods has developed into a whole new industry known as “home meal replacements” (HMR). An industry now worth between $20 to $25 billion - and growing fast. For an athlete, eating a balanced diet is a critical part of an overall fitness program. These easy meal plans outlined below can be prepared in 15 minutes or less. Because the ingredients can be stored for six months, you will be - as the Boy Scouts say - always prepared. So get ready to unwrap, zip open and “assemble” delicious meals that fuel your on-the-go lifestyle. Serves 4 Prep time: 10 minutes Smoked salmon from British Columbia is made without harmful carcinogens. It comes in a gold foil pack, with a shelf life of five years. It can be delivered to your door by calling 1-800-511-2332. Ingredients: 3 tbls. olive oil 1 medium onion, thinly sliced 2-3 tsp. capers (a pickled herb, typically found near olives in grocery stores) 8 oz. pouch smoked salmon (do not discard juice from pouch) 16 oz. linguine, dry Cook linguine according to package directions. Meanwhile, in a large teflon frying pan, gently sauté onion in olive oil. Stir in contents of smoked salmon pouch including juices; cover and heat on low temperature. Season with black pepper and capers; toss with cooked linguine. Serve immediately. Nutrition Information: salmon is a rich source of polyunsaturated fatty acids, which medical research suggests is beneficial in reducing the risk of heart disease. Nutrient value per serving (1/4th recipe, about 1-1/2 cups): calories 575, protein 31.5 grams, carbohydrate 83.5 grams, total fat 13.2 grams, saturated fat 1.9 grams, monounsaturated fat 7.5 grams, polyunsaturated fat 0.9 grams, cholesterol 30 mg, sodium 480 mg, potassium 62 mg. Serving suggestion: serve with whole grain rolls, and a fresh fruit salad to increase potassium, magnesium, vitamin C, and fiber. Serves one Prep time: 12-15 minutes Burgers and fries - not quite- but sure to become a favorite meal. This combo is quick to fix, and high in essential nutrients such as chromium, magnesium, selenium, and calcium. Ingredients: 1 (2.5 oz) fat free garden burger (Paul Wenner or Boca Raton) 4 oz. package sliced fresh mushrooms 2 green onions, sliced 1 oz. reduced fat cheddar or mozzarella cheese 1 whole wheat bun or fat free flour tortilla Toppings: sliced tomato, romaine lettuce, thinly sliced cucumbers, plain yogurt Cook garden burger according to package directions, either in microwave or by conventional stove top. Spray a nonstick pan with vegetable oil spray. Rinse off mushrooms, chop onions, and add to pan. Sauté until softened. Meanwhile, put French fries in microwave and cook according to package directions. Serve vegie burger on a bun or roll up in flour burrito. Top with cheese, sautéed mushrooms and onions. For added vitamin C, folacin and calcium pile on the sliced tomatoes, romaine lettuce, and plain yogurt. Nutrition information: garden burgers are a soy based product, and are a rich source of isoflavones, a chemical which has been found to decrease a wide range of cancers in laboratory tests. Nutrient value per serving (one sandwich on bun, with toppings): calories 365, protein 19 grams, total fat 10.5 grams, saturated fat 4.9 grams, monunsaturated fat 3.2 grams, polyunsaturated fat 1 g, fiber 5 grams, sodium 768 mg, potassium 475 mg, calcium 306 mg. Simplot Micromagic reduced fat French fries, 3 oz. (1 package) Microwave according to package directions. Nutrition information: The use of pectin, which is the pith inside the rind of citrus fruit, makes Simplot’s low fat fries a truely natural way to cut down on fat. By coating raw potatoes with an invisible layer of pectin, the fat absorbed during the frying process is greatly reduced. With the push of a microwave button, you can preprare a delicious French fry that has 70% less fat than traditional fries. Nutrient value per serving: calories 130, fat 3 grams, saturated fat 0.5 g, cholesterol 0 mg, protein 3 grams, carbohydrate 23 grams, fiber 3 grams, sodium 60 mg. |
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