Nothing is worse than coming home after a long day at work to an empty stomach and an even emptier pantry. Here are the top 10 staples that should always be kept in stock. With these versatile ingredients, wholesome dinners are always 30 minutes away.
1. Frozen Chicken Breasts
Frozen chicken is so easy to use and lends itself well to many cooking techniques. You can thaw it ahead of time or drop it in a pan on the spot to cook low and slow. Frozen chicken is also great for crock-pot recipes that need to cook for hours. While fresh chicken might provide a more tender texture, frozen chicken is a quick and easy source of protein for the family.
2. Lettuce, Especially Spinach
What's easier than a quick salad? Keep various greens in your fridge to whip up healthy salads in a pinch. Use spinach for more than just salads. Spinach is great in sauces, stuffed in chicken, or steamed as a side dish. **Don't forget to top your hearty salad with protein.
3. Frozen Brown Rice
Brown rice that is par-cooked and frozen is a savior when time isn't on your side. Depending on the packaging, most brands can be microwaved for 1 1/2 to 2 minutes and served. Voila!
4. Broccoli
Nothing cooks quicker than broccoli in a steamer. Enough said.
5. Frozen Sweet Potato
You can find pre-cooked, peeled, and cubed sweet potato in the frozen section of your local market. This is a quick and wholesome carbohydrate option.
6. Ground Turkey
I love this one. Ground turkey is used in so many of my favorite recipes. Saute it up for quick taco salads, a healthy spaghetti sauce, or even homemade turkey burgers.
7. Cottage Cheese
Some of you may already be shaking your head 'no'. That's okay. Cottage cheese isn't for everyone and I accept that. However, IF you love it as much as I do, it makes an absolutely perfect protein option- AND there is no cooking involved.
8. Plain Greek Yogurt
For your sweet lovers, a simple parfait of Greek yogurt, almond butter and berries makes a balanced and satisfying dinner. Not to mention, Greek yogurt works wonders in sauces and other dishes when used as a thickening agent or in place of sour cream.
9. Hard-boiled Eggs
There have been many times that my dinner consisted of a couple hard-boiled eggs and some fruits and vegetables. Hard-boiled eggs are a great source of protein and healthy fats. These are simple when made ahead of time OR purchased pre-boiled and peeled.
10. Frozen Turkey Burger Patties
These make for a delicious low-key week-night dinner. Simply throw them on the grill frozen, and cook thoroughly. You can choose to serve them on a whole wheat bun or wrapped in romaine lettuce. See #2. :)
I hope you feel a little more equipped to tackle the rest of your week. Tonight's dinner consisted of a quick stir fry of frozen chicken, broccoli and some leftover brown rice from yesterday. Think of ways to use your ingredients in new and exciting ways to keep things fresh and exciting. Remember, every week doesn't need to contain 'Taco Tuesday'. Try new things, keep the family engaged, and always keep that pantry stocked.
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef
1. Frozen Chicken Breasts
Frozen chicken is so easy to use and lends itself well to many cooking techniques. You can thaw it ahead of time or drop it in a pan on the spot to cook low and slow. Frozen chicken is also great for crock-pot recipes that need to cook for hours. While fresh chicken might provide a more tender texture, frozen chicken is a quick and easy source of protein for the family.
2. Lettuce, Especially Spinach
What's easier than a quick salad? Keep various greens in your fridge to whip up healthy salads in a pinch. Use spinach for more than just salads. Spinach is great in sauces, stuffed in chicken, or steamed as a side dish. **Don't forget to top your hearty salad with protein.
3. Frozen Brown Rice
Brown rice that is par-cooked and frozen is a savior when time isn't on your side. Depending on the packaging, most brands can be microwaved for 1 1/2 to 2 minutes and served. Voila!
4. Broccoli
Nothing cooks quicker than broccoli in a steamer. Enough said.
5. Frozen Sweet Potato
You can find pre-cooked, peeled, and cubed sweet potato in the frozen section of your local market. This is a quick and wholesome carbohydrate option.
6. Ground Turkey
I love this one. Ground turkey is used in so many of my favorite recipes. Saute it up for quick taco salads, a healthy spaghetti sauce, or even homemade turkey burgers.
7. Cottage Cheese
Some of you may already be shaking your head 'no'. That's okay. Cottage cheese isn't for everyone and I accept that. However, IF you love it as much as I do, it makes an absolutely perfect protein option- AND there is no cooking involved.
8. Plain Greek Yogurt
For your sweet lovers, a simple parfait of Greek yogurt, almond butter and berries makes a balanced and satisfying dinner. Not to mention, Greek yogurt works wonders in sauces and other dishes when used as a thickening agent or in place of sour cream.
9. Hard-boiled Eggs
There have been many times that my dinner consisted of a couple hard-boiled eggs and some fruits and vegetables. Hard-boiled eggs are a great source of protein and healthy fats. These are simple when made ahead of time OR purchased pre-boiled and peeled.
10. Frozen Turkey Burger Patties
These make for a delicious low-key week-night dinner. Simply throw them on the grill frozen, and cook thoroughly. You can choose to serve them on a whole wheat bun or wrapped in romaine lettuce. See #2. :)
I hope you feel a little more equipped to tackle the rest of your week. Tonight's dinner consisted of a quick stir fry of frozen chicken, broccoli and some leftover brown rice from yesterday. Think of ways to use your ingredients in new and exciting ways to keep things fresh and exciting. Remember, every week doesn't need to contain 'Taco Tuesday'. Try new things, keep the family engaged, and always keep that pantry stocked.
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef