Quick Meal Tips

If you are on the go all of the time like most people you develop an appreciation for quick meals at home. Eating out as often as we do adds so many additional calories every day. That’s why it’s important to eat breakfast and dinner at home as much as you can. Lunch is almost impossible to eat at home since most of us don’t work at home. But if you have time to make your lunch and bring it to work, that is so much healthier for you.

Here are a few quick and healthy recipes that you can make at home:

Steamed Tilapia

• Frozen filet Tilapia
• Butter
• Lemon pepper seasoning (or your favorite seasoning)
• Zip-lock Zip & Steam bags

If you are making dinner for two: remove 2 tilapia filets from the packaging, spread a little butter on both sides of the fish and sprinkle the lemon pepper seasoning on both sides. Place the Tilapia filets inside the Zip & Steam bag and cook in the microwave for 6 and a half minutes. The fish will be hot and ready to serve.

Serving Option 1:

One of my favorite meals is fish tacos. Each filet will give you approximately three small tacos. If you use corn tortillas they have fewer calories than flour. Add some cabbage, lettuce and fresh veggies and top your taco off with some fresh-squeezed lemon and a sprinkle your favorite hot sauce if you like a little spice. (You can use this method of cooking for any type of fish you like.)

Serving Option 2:

You may also serve the fish with vegetables and salad. Something simple could be sweet potatoes. You can use the Zip & Steam bag method to cook the sweet potatoes as well. We recommend chopping the potatoes in quarters for faster cooking and add a tiny bit of butter on top.

Baked Scallops

• 1 lbs. of fresh sea scallops
• Olive oil
• Seasonings or herbs of your choice

Preheat oven to 450 degrees. Wash scallops. Pour approximately 1 cup of olive oil in a bowl. Dip and coat each scallop in the olive oil and place on a flat baking pan. Then sprinkle with whichever seasonings you like best. You could use a lemon pepper seasoning or crushed red pepper (those are the spicy ones)or a dill and rosemary seasoning. This gives you different flavors to choose from. When finished seasoning the scallops, pop them in the oven for 10-12 minutes.Allow the scallops to turn a slight golden color. Be sure not to overcook, it will make them too tough. You can serve the scallops with vegetables of your choice or with a side salad.

Chicken Enchiladas

• 4 chicken breasts
• 1 can chopped olives
• 2 cups of shredded jack cheese
• 2 cups of shredded cheddar cheese
• 1 onion
• 1 can Las Palmas Green Enchilada Sauce
• 2 dozen corn tortillas
• 1 8oz. sour cream


Preheat oven to 375 degrees. Boil chicken with salt and half of an onion for flavor. When fully cooked, drain the water and shred the chicken. Chop the other half of onion, mix in chopped olives, 1 cup of jack cheese and 1 cup of cheddar cheese. Then mix in the chicken ONLY when it has cooled completely. In a pan, heat canola oil and dip corn tortillas in the oil for a couple of seconds only (too long and it will turn into a tostada). Once you’ve done that with all the tortillas, fill the tortillas with the chicken mixture, roll and place in an oven safe casserole dish. Pour Las Palmas sauce over the top and sprinkle on the remaining cheese. Bake the casserole in the oven until the sauce has come to a boil and the cheese has melted (approx. 15 minutes.) Top with a little sour cream and enjoy.

Chicken Salad

• 6 chicken breasts (approximately)
• 1 can of Veg-All (found in the canned foods section)
• 1 can of Corn
• Half an onion
• Tostada shells
• Salt, 2-3 dashes
• Pepper, 4-5 dashes
• Mayonnaise, Approx. 1 cup
• Mustard, Approx. 1 tablespoon

All ingredients besides the mustard can be added based on your desire.


For approx. 20 minutes boil chicken breast in pot with onion half (no need to chop the onion) and add some salt. Be sure to not boil too rapid it causes the chicken to be dry. Remove chicken from pot and allow it to cool, then shred chicken into small pieces. Add Veg-All, corn (be sure to drain excess water from can before adding), mayo, mustard, dash some salt and pepper and mix all ingredients together. Serve chicken salad over tostado shell.

Chicken Pasta with Veggies and Sundried Tomatoes

• 4 chicken breast – boneless and skinless
• 4-5 cloves of Garlic
• Garlic powder, as much as desired
• Salt, as much as desired
• 1 table spoon of Olive oil
• 2 jars of Vodka Sauce (it’s the pink pasta sauce)
• Half a pack of julienne sundried tomatoes (found in the produce section), chopped
• Half a pack of frozen veggies- petite style (peas, carrots, and corn)
• 1 box of bow-tie pasta (Farfalle), Barilla preferred
• 1 table spoon of chicken bouillon (if desired)


Wash chicken and cut into small pieces (you can use kitchen scissors for this). Then season chicken with salt and garlic powder. Pour approx.one table spoon of olive oil in large pan, mince 4-5 gloves of garlic and sauté over medium high fire for no more than two minutes (garlic burns very quickly). Then add chicken and brown until almost done. Stir in sundried tomatoes and frozen veggies and cook for a few minutes until veggies are tender. In a separate pot heat up vodka sauce. At the same time you are cooking the chicken, boil the pasta. Be sure to not over cook the pasta. When preparing the water to boil the pasta you can add a few table spoons of olive oil and a tablespoon of chicken bouillon. When the vodka sauce starts to boil, add to the chicken and allow to simmer for a few minutes. Once the pasta is done, drain all the water. Then add the chicken, veggies and vodka sauce all together with the pasta and mix. Voila! You have a yummy dinner!

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