Budget-friendly, fast and easy, and nutrient-rich. Yes, you can blend all three while microwaving in your dorm room. And instead of feeling bad or guilty that you love those inexpensive ramen noodles or boxes of mac ‘n cheese, just try these easy ways to boost the nutrients by adding Nutrient-Rich ingredients: good sources of protein and lots of filling vegetables. Here are four recipes to get you started. Don’t forget to watch your portions!
And just in case you don’t feel like cooking, the photo above is my favorite easy sandwich with FOUR nutrient-rich food groups: whole wheat pita, cheese slices, apple slices and deli ham slices. Mustard and/or mayo, too. (Easy way to get some fruit!)
Spicy Peanut Pasta & Vegetables
1 ½ cups cooked Kroger whole-wheat noodles, spaghetti or any pasta
¾ cup cooked broccoli florets or sliced carrots (from frozen)
2 tablespoons Kroger crunchy peanut butter
1 teaspoon low-sodium soy sauce
2 tablespoons orange juice or water
2 tablespoons Thai chili sauce with garlic
Sprinkle of crushed red pepper
Mix pasta/noodles in big serving bowl with cooked vegetables. In a small bowl or cup, mix together remaining ingredients with a fork until thoroughly combined. Pour over noodles/veggies and stir to coat all pieces.
Makes: One big serving
Super Protein Scramble
2 tablespoons 1% milk
1 multi-grain flour tortilla
¼ cup Kroger canned black beans, rinsed and drained
¼ cup shredded Kroger 2% reduced fat cheddar or 4-cheese Mexican blend
Combine eggs and milk in a microwave proof coffee cup or bowl. Cook on high 45 seconds; stir. Cook additional 20 to 30 seconds, stirring again, until eggs are cooked.
Place tortilla on large microwave-safe plate. Dump scrambled eggs on top, then sprinkle beans and cheese over that. Microwave for 20 seconds if you want the cheese more melted, or just top with your favorite salsa, roll up and Enjoy!
Makes one large serving.
Edamame Ramen Noodles
1 packet (3 oz.) Ramen noodles, favorite flavor
1 ½ cups cooked Private Selection shelled edamame* (from frozen)
(add cooked chicken or beef chunks or strips if you want to)
Make ramen noodles according to package directions. Once cooked, stir in cooked edamame.
Enjoy. *Or use cooked broccoli, peas and carrots, sugar snap peas or any favorite veggie
Makes 2 servings (about 1 ¼ cups each)
Magnificent Mac ‘n Cheese
1 box (7.25 oz.) Kroger macaroni ‘n cheese mix
1 ½ cups cooked peas (from frozen)
¾ cup (4 ounces) cooked diced or cubed ham
Prepare Mac ‘n cheese according to package directions, using 1% low fat milk and only HALF the margarine. Once Mac ‘n cheese is done, stir in cooked peas and ham.