Prepare some balanced meals for his family can sometimes seem like a challenge, especially when you’re short on time. But it’s entirely possible to whip up nutritious dinners without spending hours in the kitchen. It is simply a matter of betting on the right recipes. In an article published on EatingWelldietician Sara Haas, who is also a mother and sports coach, reveals her favorite recipe: Chicken Fajita Bowlswhich she prepares on a simple baking sheet. This quick and protein-rich dish offers an ideal solution to meet the energy needs of an active family, while remaining easy to cook.
Baked Fajitas: A Complete and Quick Meal
According to the dietician, the secret to a complete and quick meal to prepare lies in using a hob. In fact, this method allows you to cook proteins and vegetables simultaneously, thus reducing preparation time. You just have to put everything in the oven and go about your business while the oven does its job.
In her fajita recipe, she uses shredded chicken breasts, peppers, onions, kale, and black beans, which are a great source of plant-based protein. This combination helps achieve 43 grams of protein per servingwhile providing a diversity of nutrients.
“Because the chicken strips are thin and all about the same size, they only take a short time to cook completely. There is no need toalmost no handling time as with other cooking methods, meaning the food can cook while you do something else,” Sara explains.
The importance of protein in a balanced diet
Protein is a key macronutrient for muscle regenerationbone and tissue health, and they are also involved in vital functions such as digestion, metabolism and oxygen transport. “Consuming dietary sources of protein helps replenish losses due to natural wear and tear caused by exercise and daily life,” says the dietitian. For an active family, it is therefore crucial to integrate proteins at every meal.
In this recipe, chicken is a source of animal protein, while black beans provide an extra dose of plant-based protein. Sara Haas emphasizes the importance of diversify your protein sourcesin order to obtain a variety of nutrients, which offer complementary benefits. Meat, fish, eggs, tofu, tempeh, legumes, seitan, nuts, seeds… the choice is vast. Consuming protein from different sources also helps to ensure a complete intake of amino acids and in fibers.
Other tips to save time in the kitchen
In her article, the dietitian shares some tips to simplify meal preparation. For example, she recommends prepare the spices in advance by mixing them in a small jar, ready to use. Similarly, cut vegetables a few days before cooking can save valuable time when it comes to dinner time.
“I try to do it the weekend or when I have a 5-minute break in my schedule. It doesn’t take a lot of time, but it saves time when it comes to cooking,” she says. These strategies help make meal preparation more efficient, while ensuring a healthy and balanced diet.
And as mentioned previously, the hob is a valuable tool for cooking faster. Once the ingredients are laid out, simply let the oven do the work, leaving you free to do other things in the meantime. And after the meal, you will only have one baking tray to clean.
Variations to never get bored
One of the advantages of this recipe is its flexibility. According to the dietitian, it is possible to customize it according to your taste preferences or the ingredients available at home. For example, for a touch Mediterraneanyou can replace the Mexican spices with oregano and garlic, or use white beans or chickpeas instead of black beans. For a version Caribbeaninstead use Cajun spices and vegetables like okra, onion, sweet potato and kidney beans.
This adaptability allows the dish to be renewed endlessly, while maintaining a high intake of proteins and essential nutrients. And if the dietician has chosen to serve this preparation in bowlsyou can easily incorporate them into corn or whole wheat pancakes, to make tortillas.
Source: www.topsante.com
