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Healthy twists on quick meals?

operagirl | Mar 12, 200811:48 AM

After reading The Omnivore's Dilemma, I've been trying to reduce the carbon footprint of my eating habits. Changes include shopping almost exclusively at health food stores (namely Staff of Life, an incredible market in Santa Cruz, California), eating mostly vegetables (I've been pescaterian for some time, but now I'm more concerned with choosing wild caught fish and organic produce), and cutting down on dairy (but not completely -- I did the vegan thing years ago, and don't wish to do it again).

So here's my question. What sorts of recipes do you make that're usually mostly refined carbohydrate-filled, oily, or extra-sweet, but you've modified to be much more healthy?

For example, yesterday I made fried rice for lunch, except it was much more vegetable filled than what you'd find in an American Chinese restaurant. All the produce was organic, natch ;-).
Healthier Fried Rice (serves 2)

2 T olive oil
4 cloves garlic, coarsely minced
1 medium-sized garnet yam, peeled and diced into small cubes
1 large carrot, peeled/diced as well
1/2 C water
1 C frozen corn
1 C frozen peas
2 eggs*, whisked briefly
2 C cooked short-grain brown rice
1 T soy sauce (or more, depending on your taste)
1/2 C coarsely chopped parsley
2 scallions/green onions, sliced into thin rings

1. In a large (mine's 12") skillet, heat the olive oil over medium heat, then add the garlic. Cook for a couple minutes to soften, but not brown.
2. Add the yam, carrot, and water to the skillet, and simmer until the water has evaporated and the yams and carrots are al dente.
3. Add the frozen corn and peas, mixing to combine, then scoot the veggies to the outside of the pan, making a well in the center for the eggs.
4. Pour eggs into the middle of the pan, scrambling and breaking them up into small pieces. When eggs are cooked, mix the vegetables back into the center of the pan, add the rice, then sprinkle the soy sauce over everything, stirring to coat all the ingredients evenly.
5. Turn off the heat, toss in the parsley and scallions, and serve.

*If you don't want to use eggs, you can make this recipe vegan by substituting about a 1/2 cup of tofu, dicing into pieces similarly-sized to your carrots and yams. Just sauté these in the middle of the pan instead of scrambling eggs.


Today for lunch, I sautéed about a 1/2 cup of cubed tofu and 2 cups of arugula in a drizzle of olive oil, then tossed in the leftover fried rice. Two healthy meals out of one!

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