by Rita Chaney

Created on: May 22, 2009   Last Updated: July 23, 2010

Preparing meals that fill you up is easy if you know the right combination. Incorporating fresh, colorful vegetables with cuts of lean meats, poultry, and fish provides healthy doses of protein, fat, and fiber that really satisfy. Plan a variety of meal types for the week-from pizzas to soups to plated meals. Doing so allows you to show off your creative meal-planning skills as you present delicious, healthful meals for your family. Here are three examples of simple and nutritious meals.

English Muffin Pizzas

8 ounces lean ground sirloin

cup chopped onion

cup diced mushroom

1 can or jar (8 to 16 ounce) of prepared pizza sauce

2 wheat or high fiber English muffins, split

1 cup part-skim, shredded mozzarella cheese

Sprinkle of Italian seasoning

Dash of black pepper

Preheat oven to 350 degrees. In frying pan, brown ground sirloin with the chopped onion. Drain. Place muffin halves on baking sheet, split side up. Spoon some pizza sauce on each and spread it to the edges. Distribute browned sirloin on each muffin, and then scatter diced mushrooms on top. Sprinkle on the cheese and season as you like. Bake 10 minutes or so, watching carefully, to heat and melt the cheese. This is a great recipe.  Add your own favorite pizza toppings, like black olives or chopped green peppers. Provide salad fixings and have each person make his own salad as an accompaniment. Serves 2.

White Bean and Chicken Soup

 2 boneless chicken breasts, cooked and cut into small pieces

1 TB olive oil

to cup chopped onion

to cup thinly sliced or diced carrots

cup frozen peas

1-14 ounce can low sodium chicken broth

1-8 to 12 ounce can of cannellini beans, drained and rinsed

Salt and pepper

Saute onions and carrots in olive oil in the bottom of a large saucepan. Add in the pre-cooked chicken pieces, peas, broth and beans. Bring to a boil and simmer for 3 to 5 minutes. Season to taste. Serve with cheese and crackers, grilled cheese sandwiches, or a salad. Makes 2 servings.

Fish and Vegetables

6-8 ounces Tilapia, grouper, flounder, or other white fish

1 onion, sliced

1 or 2 carrots, washed, peeled, and sliced or 1 handful of baby carrots

1 green pepper, washed, cored, and sliced into rings or strips

cup low sodium chicken broth

TB olive oil

tsp. Italian seasoning

Dash of black pepper

Salt (optional)

Preheat oven to 350 degrees. Place vegetables in bottom of 1 to 2 quart casserole dish. Pour chicken broth over vegetables. Place fish fillet on top of the vegetables. Drizzle olive oil over fish and season with Italian seasoning and pepper. Cover and bake 25 to 30 minutes. Serve with a side salad. Serves 1.

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