Looking for the ideal meal

Looking to get a lot of bang in one meal -- loads of fiber, omega-3,
taste, etc. Any recipes/suggestions out there. I am a big fan of pasta
and meat. Thanks.

J. Krause wrote:
Looking to get a lot of bang in one meal -- loads of fiber, omega-3,

taste, etc. Any recipes/suggestions out there. I am a big fan of
pasta
and meat. Thanks.


It's springtime. Why not have something with lots of fresh spring
veggies, fresh whole wheat pasta and a diced chicken?

PASTA PRIMAVERA

2 half chicken breasts, skinless, cut into cubes
2-3 cups of a variety of fresh veggies (preferably organic); snowpeas,
baby carrots, peas, fresh onions, fresh garlic (available at farmers'
markets), asparagus, artichoke hearts, etc.
1 lbs fresh pasta
salt and pepper
fresh basil
olive oil
freshly grated parmesan cheese

Saute the chicken cubes in a teaspoon of olive oil until cooked over
medium heat.

Steam the veggies for 8-10 minutes or until just tender.

Boil the fresh pasta for just a few minutes, no more than 3, drain, but
do save a couple tablespoons of the water. Add the chicken and veggies.
Top with frshly grated cheese (none of that boxed stuff), add 1
tablespoon olive oil, extra water toss and serve.

Martha

"J. Krause" wrote in message
...
Looking to get a lot of bang in one meal -- loads of fiber, omega-3,
taste, etc. Any recipes/suggestions out there. I am a big fan of pasta
and meat. Thanks.


Whole wheat pasta, lean hamburger meatballs, Emeril's kicked-up Tomato
Sauce.
Taste's great, is low cal-carb. Then pour yourself a glass of Merlot and
swallow a Omega-3 supplement. :-)

Jim



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"Jim Waggener" wrote in message
...

"J. Krause" wrote in message
...
Looking to get a lot of bang in one meal -- loads of fiber, omega-3,
taste, etc. Any recipes/suggestions out there. I am a big fan of pasta
and meat. Thanks.


Whole wheat pasta, lean hamburger meatballs, Emeril's kicked-up Tomato
Sauce.
Taste's great, is low cal-carb. Then pour yourself a glass of Merlot and
swallow a Omega-3 supplement. :-)

Jim

Could stir in some spinach into the tomato sauce too - just at the end so it
just wilts.

Rachael
176/119/111

J. Krause wrote:
Looking to get a lot of bang in one meal -- loads of fiber, omega-3,

taste, etc. Any recipes/suggestions out there. I am a big fan of
pasta
and meat. Thanks.

lots of meals like this.

*Stir fry brown rice (or another high-fiber grain)in olive oil with a
good amount and variety of vegetables, and some high protein item, like
chicken, fish, shrimp or tofu.

*For Italian-style, whole-grain pasta primavera with shrimp or chicken.
Once again, cook vegetables in a small amount of olive oil.

*A tuna fish sandwich with a side salad and some fruit. OR a peanut
butter sandwich with sprouts, banana, whatever else, with some greens
on the side if you want. Add some chicken to the peanut butter and it
will taste kind of like Thai satay.

*Beef barley stew, made with hulled barley (not pearled).

*Any kind of good salad: make a bed of greens (NOT iceberg lettuce--
try spinach and romaine), add some various raw vegetables, and some
protein item like salmon or chicken or even roast beef. Add some
cheese. Maybe have a piece of whole-grain bread or add a little bit of
brown rice to it. Use a little olive oil.

*A sweeter salad made with greens and/or rice, oranges, apples,
berries, sunflower seeds or some kind of nut. Chicken goes well with
sweet salads. etc.

*For more of a snack or breakfast, a smoothie made with plain yogurt
and milk, banana, no-sugar added frozen berries, maybe a tablespoon or
something of wheat germ or oats, whatever. I usually make one of these
with a scoop of soy protein and accompany it with a homemade
whole-grain muffin or a piece of whole-wheat toast with some butter on
it.

*Something like a burrito: shrimp, chicken, or extra-lean ground beef
or turkey wrapped up in a whole-grain tortilla or pita with vegetables.
Stuff like burritos and tacos get a bad rap but they can be really good
for you if you just make them yourself.

I try to generally balance my day, which works by meals but not
always-- sometimes I'll have a little less protein in one meal, for
example, but add more to the next. Here is my day:

This morning I made an omelette with two eggs, spinach, parsley, ham, a
sprinkle of grated parmesan, and a piece of whole-wheat toast. I used
Smart Balance Light for cooking and had some grapes afterwards.

For lunch, I had a whole-grain pita with organic peanut butter,
no-sugar added apple butter, and wrapped up inside it: strawberries,
radishes, celery, grapes, carrots. Sprinkled with cinnamon.

For dinner I made a stir fry with baked tofu, whole-wheat angel hair
pasta, broccoli, carrots, snow peas, onions, tamari soy sauce and some
ginger powder. I had some more grapes afterwards (I bought those big
organic grapes and they cost me 10 dollars so I want to eat them--
don't want to have to throw any in the garbage).

(Oh yeah, and I ate a chocolate truffle, but that's not a good example
of meals for you to make ).


Just experiment with foods. Stuff like peanut butter is really good for
you and versatile, as is chicken and really any vegetable. You can find
some good recipes at Food Network.com or just buy something like a
Healthy cookbook.

"J. Krause" wrote in message
...
Looking to get a lot of bang in one meal -- loads of fiber, omega-3,
taste, etc. Any recipes/suggestions out there. I am a big fan of pasta
and meat. Thanks.

Then you're not going to get a lot of fiber.

Patricia Heil wrote:
"J. Krause" wrote in message
...
Looking to get a lot of bang in one meal -- loads of fiber,
omega-3,
taste, etc. Any recipes/suggestions out there. I am a big fan of
pasta
and meat. Thanks.

Then you're not going to get a lot of fiber.

Hogsden Mill (or whatever) whole-wheat pasta has 6g fiber per serving,
some whole-grain pastas have more. Grains are a good source of fiber.
If you eat it twice a day that's already half of the fiber
recommendation, for example. But I don't believe that the OP said
anything to imply that he only wants to eat those two things.

Ignoramus20427 wrote:
On Tue, 19 Apr 2005 17:47:13 GMT, J Krause
wrote:
Looking to get a lot of bang in one meal -- loads of fiber,
omega-3,
taste, etc. Any recipes/suggestions out there. I am a big fan of
pasta
and meat. Thanks.

How about short ribs, baked with cabbage. You can throw in some
walnuts also. A very easy to cook meal. Put meat, shredded cabbage
and
walnuts in one pan, add seasonings, and put into an over for a while.

--
223/176.4/180

This sounds really good. Do you have a more detailed recipe? Like which
seasonings, how long to cook, do you add water? etc.

On Tue, 19 Apr 2005 17:47:13 GMT, J. Krause
wrote:

Looking to get a lot of bang in one meal -- loads of fiber, omega-3,
taste, etc. Any recipes/suggestions out there. I am a big fan of pasta
and meat. Thanks.

Not quite what you asked for but... Luigi Coranaro's staple was:
- beef broth with egg
- coarse grain bread
- a glass of new wine

He seemed to do pretty well on that. If you're not familiar Luigi you
might find has tale interesting... just google him.

Myself.. I'd just combine some 'superfoods' ie:
- eggs, coarse grain bread/toast with organic wild blueberry jam, an
apple, a few almonds, a piece of dark chocolate... maybe a glass of
milk.

More to your question, if you like pasta and meat:
- whole wheat pasta is the way to go (more fiber and nutrients)
- cook it 'al dente' (slightly under cooked) for better blood sugar
response
- use organic tomato sauce (higher concentrations of lypocene)
- - throw in some veggies and spices (green pepper, onion, basil,
garlic, etc.), and olive oil
- maybe try some meatballs made with ground turkey and all-bran?
- enjoy with a glass of wine, salad, fruit, and good company.

Renegade5 wrote:
On Tue, 19 Apr 2005 17:47:13 GMT, J. Krause
wrote:

Looking to get a lot of bang in one meal -- loads of fiber,
omega-3,
taste, etc. Any recipes/suggestions out there. I am a big fan of
pasta
and meat. Thanks.

Not quite what you asked for but... Luigi Coranaro's staple was:
- beef broth with egg
- coarse grain bread
- a glass of new wine

He seemed to do pretty well on that. If you're not familiar Luigi
you
might find has tale interesting... just google him.

Myself.. I'd just combine some 'superfoods' ie:
- eggs, coarse grain bread/toast with organic wild blueberry jam, an
apple, a few almonds, a piece of dark chocolate... maybe a glass of
milk.

More to your question, if you like pasta and meat:
- whole wheat pasta is the way to go (more fiber and nutrients)
- cook it 'al dente' (slightly under cooked) for better blood sugar
response
- use organic tomato sauce (higher concentrations of lypocene)
- - throw in some veggies and spices (green pepper, onion, basil,
garlic, etc.), and olive oil
- maybe try some meatballs made with ground turkey and all-bran?

Hey-- I was trying to think of a good way to make meatballs. My mother
taught me how to do it with either breadcrumbs or Trader Joe's walnut
meal but I think I might try something like oat bran when I do it. But
I'll probably still make them with the richer extra-lean beef because
meatballs can be a lot of trouble.

- enjoy with a glass of wine, salad, fruit, and good company.

Definitely wine. I turn 21 in 10 days and I have a feeling I'll be
drinking much more red wine. It's good for you.

Honestly the FoodNetwork has a lot of great recipes for pastas and
meats. Everyday Italian has a recipe for Whole-Wheat spaghetti with
swiss chard and pecorino cheese that's really good, and you could
easily add chicken or shrimp. A nice, balanced meal.