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Quick, nutritious and delicious meals

Here’s to your health! We’ve created six quick, delicious, and nutritious meals – just for you and your healthy eating program. They all have 500 calories and 50 carbohydrates or less. Now that’s good for you.

Our health partner, Cascade Health Solutions Center for Healthy Living helped us develop this list. Bon Appétit!

Meal 1: Quick Market Meal

Choose 1 Protein:

From your Market Kitchen

• Rotisserie Chicken, breast meat, skin removed Size of deck of cards (3-4 oz)

• Citrus Prawns 5-6 prawns

• Flank Steak 3-4 oz

• Grilled Salmon 3-4 oz

• Lemon Garlic Tempeh Skewers 2 skewers

• Roasted Sliced Turkey 3-4 oz

• Baked Chicken Breast, skin removed 3-4 oz boneless

or from your Market Meat Dept

• Chicken Kabobs (citrus garlic) 1 kabob (3-4 oz)

 

Choose 1 Starch:

from your Market Kitchen


• Whole Grain Roll

• Wheatberry Waldorf Salad 1/2–2/3 c

• Organic Potato Salad 1/2–2/3 c

• Red Lentils with Sweet Peppers 1/2–2/3 c

or from your Market Freezer Dept

• Alexia Fries (Yukon Gold, Olive Oil & Sea Salt, Rosemary & Garlic) – 1 serving (24 fries)

• Cascadian Farm French Fries – 1 serving (18 fries)

• Rice Expression (Brown Rice, Tex Mex) – 3/4 c

Choose 1 Vegetable:

from your Market Kitchen

• Mandarin Green Beans 1/2–2/3 c

• Sesame Green Beans 1/2–2/3 c

• Roasted Vegetables 1/2–2/3 c

• Grilled Asparagus 1/2–2/3 c

 

Meal 2: Market Wok

1. Fill your bowl with a lot of vegetables

2. Choose either: 1 c soba noodles (1 pinch), 1/2 c Rice Noodles (1 pinch), 1/2 c rice

3. Ask for chicken or beef (3 oz)

4. Choose one of these sauces: Spicy Orange or Garlic Sesame

 

Meal 3: Market Salad Bar

Fill the container with a lot of vegetables – greens, carrots, tomatoes, celery,

cauliflower, bell peppers, mushrooms, broccoli, green onions, beets, snow peas, snap peas

Choose 1–2 of the following:

• Kidney beans – 1 scoop (1/4 c)

• Garbanzo beans – 1 scoop (1/4 c)

• Peas – 2 scoops (1/4 c)

Add 1–2 of the following:

• Cottage cheese – 1 scoop

• Diced egg – 1 scoop

Top off with a little more flavor (just a pinch):

• Shredded cheese

• Sunflower seeds

• Walnuts

• Grated cheese

Finish with one of these salad dressings:

• Feta – 2 T

• Roasted tomato vinaigrette – 2 T

• Raspberry walnut vinaigrette – 2 T

 

Meal 4: Market Sandwich

1. Wheat or Marbled Rye (2 pieces)

2. Turkey or Ham

3. Mayo – 1 T

4. Mustard

5. Lite Swiss cheese

6. Lettuce, tomato and any other vegetables

7. Add a piece of fresh fruit

 

Meal 5: Market Italian

1. Rising Moon Ravioli (Freezer area) – (Chanterelle Mushroom, Butternut Squash, Garlic Roasted Vegetable, Spinach Chicken) 1/2 package

2. Top with 1/2 c Newman's Own Marinara Sauce or Classico Marinara and 1 T Parmesan

3. Add a salad

• Bulk greens (produce section), 1 sliced tomato, 1 grated carrot

• Season with 100 calories of your favorite dressing

 

Meal 6: Market BBQ

1. Chicken Kabob – garlic citrus (Market Meats)

2. Salad from the Market Salad Bar (use guidelines above)

3. Whole grain roll (Market Bakery) or 24 Alexia Yukon Fries

(Market Freezer Section)

 

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