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Green Journal: Time & Energy Saving Meals (II)
July 30, 2007

After I posted my original Energy Saving Meal entry, several of my friends asked me for other ideas to help them avoid the temptation of fast food or take out. Like I mentioned, I’m kind of a cook-by-necessity so cooking creativity is not my forte. So I turned to my friend Michelle (owner of What’s Cooking) for some additional tips and ideas.

–Plan ahead: Select all of the recipes that you plan to use for the week, so that you don’t have to shop at the last minute or resort to fast food. If you are organized, you can shop for most of your ingredients in one trip. Not only does this save time but also fuel for those unnecessary trips. Subscribing to a service like What’s Cooking Weekly will provide you with seasonal and healthy menu ideas and ingredients to streamline your shopping.

–Slow Cookers or Crock Pots are a fantastic way to prepare a family meal with little fuss. Simply take a few minutes to prepare some ingredients the night before. In the morning, just toss them into the slow cooker and the meal will be ready in time for dinner. Put non-perishable ingredients on the counter the night before so you won’t forget to put them in the crock pot before leaving the house.

–One-Pot Meals can save you time during meal preparation. Instead of cooking separate recipes for your protein, carbohydrates and vegetables, try making one that includes all of these components, such as Turkey Cornmeal Casserole or Lasagna.

–Produce is readily available and full of nutrients. Your farmer’s market will have loads of fresh and seasonal options for your area. Instead of preparing a salad or cooking, simply serve slices of vegetables and fruits as a side dish.

–Make use of extra food to serve as part of another dish later in the week. Use leftover chicken in salads, quesadillas or soups. Try making Fried Rice with leftover rice, a bit of soy sauce, sliced tofu, garlic and frozen peas! Creative use of extra food can save you another trip to the market and reduces waste.

– Fresh seafood makes a delicious meal that can be quick and easy. Here’s a great recipe fish recipe that requires little stove time and pots. Serve this simple fish dish with pilaf or some sliced fresh tomatoes . It couldn’t be easier!

Halibut with Balsamic Glaze
courtesy of Whats Cooking Weekly

1/2 cup balsamic vinegar
2 Tbs honey
3 Tbs olive oil
2 garlic cloves, minced
4 (6-ounce) halibut fillets
Cooking spray (non-aerosol please)

• Whisk the vinegar, honey, oil, and garlic in a bowl. Arrange fish in an 8-inch square container.
• Pour marinade over the fish, coating it completely.
• Cover and refrigerate at least 30 minutes and up to 4 hours.
• Preheat the broiler. Line the bottom and sides of a baking sheet with foil. Spray the foil with nonstick cooking spray. Remove fish from marinade, reserving marinade, and place the fillets on the baking sheet.
• Pour the marinade into a heavy small saucepan. Broil the fillets until they are just flakey and caramelized on top, about 12 minutes.
• Meanwhile bring the marinade to a boil and simmer until it thickens slightly and becomes syrupy, whisking often, about 15 minutes, boil the sauce for at least a minute.*
• Transfer the fillets to plates. Spoon the sauce over and around the fillets, and serve.

Servings: 4

*Always boil sauce that has touched raw meat or fish to prevent contamination

Get some help from the kids and add some family fun:

• Measure honey and olive oil
• Peel garlic, chop with safety chopper
• Line baking sheets with foil
• Pour marinade into saucepan
• Help spoon the sauce over the fish

Nutrition (per serving): 577.1 calories; 30% calories from fat; 19.5g total fat; 130.6mg cholesterol; 222.0mg sodium; 1880.8mg potassium; 11.1g carbohydrates; 0.1g fiber; 8.6g sugar; 11.1g net carbs; 85.0g protein.

A big thanks to Michelle for her ideas!

CindyC at Organicpicks

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