Failing to Plan is Planning to Fail: How to Eat Healthy in College

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December 5, 2012 by thehealthyheartcenter

Have kids in college who are struggling to eat well?  Below is an article that will help them with that dinner rut.

College is a new and different experience: staying up late, drinking too much coffee, eating junk food, and studying.  There is usually not much room to think about what you are going to make for dinner, let alone make sure it’s healthy.  Below are two recipes I make on a regular basis in my college apartment.  They are simple to make and take a maximum of twenty minutes.  You just need to do a little planning ahead of time so your pantry is fully stocked.  Each recipe makes two servings- so you can save one serving for tomorrow night (or share with your roommate who is jealous of your yummy cooking!)

Curried Chicken

Ingredients:

-Two boneless skinless chicken breasts (fresh or frozen)

-One jar of curry simmer sauce- I like Trader Joe’s Masala Simmer sauce! It has a very mild curry flavor and a hint of spice.

-Brown rice- I like “Minute” brand brown rice, which you cook in the microwave.

Directions

-Cut raw chicken in 2X2 cubes and place in a large sauté pan.  Add half a jar of simmer sauce and cover.  Cook on medium heat for about twenty minutes (or until chicken is fully cooked) stirring occasionally.

-Microwave brown rice according to directions.  Make enough rice for two servings.

-Serve half of the cooked chicken over half the brown rice.  Add a side salad of mixed greens to get in that veggie serving!

-Set aside the leftover for tomorrow night’s dinner!

Tofu Stir Fry

Ingredients:

– Extra firm light tofu

-Whole wheat spaghetti

-One onion

-Spinach (fresh or frozen)

-One package of mushrooms

-One jar of stir-fry sauce- I like Trader Joe’s General Tsao stir fry sauce!  It has the perfect combination of sweet and spicy.

Directions:

-Boil water and cook ¼ package of the spaghetti according to directions.

-Open tofu package and drain excess water.  Remove half of the tofu from the package, store the rest for another recipe.  Cut tofu in one inch cubes then place between two paper towels and lightly press down to remove excess moisture.

-Cut onions into thin slices.  Cook in a 1 tsp of olive oil, in a large sauté pan, until transparent.

-Add mushrooms, spinach and tofu.  Cook for about two minutes.

-Add cooked pasta and half a jar of stir fry sauce.  Cover and cook on low for three minutes to allow flavors to combine.

-Set aside half of stir fry as leftovers for dinner tomorrow night!

Enjoy!

PS: I am making the stir fry dish for dinner tonight, so keep an eye out for a picture of the final product!

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Authors

Dr. Wali Gauvin

Kendra Fink RD CPT

Jessica Griffin: Intern

Julianna Yi: Intern

Marielle Mangano: Intern

Jackie Page: Intern

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