Saturday, December 15, 2018

Tasty three day dinner plan for health and nutrition.

Hey, yay and yippee!!!  Sharing one my healthy and nutritious 3 day dinner meal plan!

These are the items and ingredients I used. Some I bought, others I already had in my cupboard and fridge.

Brussel sprouts
Snap peas
Red and green peppers
Olive oil
Salt and pepper
Low sodium chicken broth

First of the 3 days I made Sautéed brussels sprouts, onions, red and green peppers, added chicken, garlic, olives and capers (rinsed to remove salt) depending on which kind of olives with capers you buy, it can be loaded with sodium.  I added a little salt and pepper seasoning to taste. Prep time was 10 minutes. Cook time 30 - 40 depending on preference of texture in the veggies or whether the Chicken is frozen, raw or already cooked.

Second day of the 3. I made Sautéed Snap peas with onions, peppers, garlic, cilantro, capers, olive oil, dash of salt and pepper. And I grilled a nice piece of Salmon which I was able to cut in half and save the other half for lunch the next day. I grilled my Salmon in the oven at 375 raising it to broil after 30 minutes, 40 minutes all together to cook. Sautéed the beautiful greens in olive oil for 30 minutes. 20 minutes covered with lid and 10 minutes without.

Third of my 3 days. I had Chicken left over and a little of each of the veggies, so I mixed it all together the brussels sprouts, snap peas, red and green peppers, onions, garlic cloves, capers and olives. This time I oven broiled the vegetables in Olive oil and added some low sodium chicken broth. Did this for 30 minutes until nice and browned.
 I took the chicken strips I had left over and marinated them with olive oil, rosemary herbs, salt n pepper. While Vegetables were seeping in the wonderful flavor in the oven, I also baked the chicken for 45 minutes until chicken was nice and browned. All together it took 45 minutes with defrosted chicken strips.

That's it Walla, nutritional, inexpensive, uncomplicated, low fat and most importantly, HEALTHY.

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