25 No Cook Meals

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      Warm Mediterranean Chicken: Prepare a box of couscous in the microwave

      as label directs. Meanwhile chop up meat from a store bought rotisserie

      chicken while still warm.Toss chicken with halved cherry tomatoes and

      any other mediterranean ingredients you may have on hand. (sun dried

      tomatoes,basil,olives and capers) Serve on a bed of couscous. Drizzle

      with a mixture of pesto and olive oil and sprinkle with diced mozzarella


      Eggless Salad: Drain a pkg of firm tofu and chop roughly. Use a for to

      mash up tofu with a dollop of mayo, a dab of sweet pickle relish, some

      dijon mustard,pinch of salt and ground tumeric. Stir in chopped

      celery.Serve on whole grain bread or with crackers for scooping


      Mango Bean Tacos: Combine a can of black beans, small can of corn, some

      diced red pepper and chopped mango in a bowl.Toss with enough green

      salsa to coat lightly. Spoon mixture into hard taco shells. Tope with

      shredded lettuce and sour cream


      BLT Wraps: Toss 2 cups finely shredded lettuce, a diced tomato, some

      thin sliced red onion and 6 slices crumbled cooked bacon with reduced

      fat blue cheese dressing. Spoon mixture down the center of 4 flour

      tortillas and roll up


      Pulled Chicken Sandwiches: Coarsely shred up the meat from a store

      bought rotisserie chicken. Combine with 1 cup barbecue sauce and 1/4 cup

      water in a bowl. Microwave until hot. Spoon chicken mixture onto 4 split

      kaiser buns and top with a spoonful of coleslaw


      Pierogi’s and Peas: Empty a box of pierogi’s into a bowl and cover with

      water. Cover bowl with plastic wrap and microwave 5 mins. Add 1 cup

      frozen peas and carrots. Microwave 3 more mins and then drain. Toss with

      a dab of butter and sprinkle with parmesan cheese and red pepper flakes


      Greek Pizza: Spread your favorite kind of hummus evenly onto 4 uncut

      pita rounds. Top with shaved oven roasted turkey, jarred red pepper

      strips, sliced black olives and crumbled feta cheese. Cut into wedges

      and serve.


      Cool Cucumber Soup: In a blender combine 3 peeled seeded and chopped

      cucumbers, a cup of plain yogurt, pinch of salt and pepper. Blend until

      smooth. With the motor running add 3 ice cubes one at a time. Add a big

      handful of fresh mint leaves and blend again. Serve soup with cheese and



      Thai Beef Salad: Combine a large bag of romaine salad mix, a sliced

      cucumber, half thinly sliced red onion and a big handful of chopped

      fresh cilantro leaves in a bowl. Cut 12 ounces sliced roast beef into

      strips and add to salad. Sprinkle generously with sunflower seeds and

      serve with bottled Asian sesame dressing


      Smoked Salon Bagelwiches: Mash up half an avocado with half a pkg light

      cream cheese, squeeze lemon juice, salt and pepper. Spread onto cut

      sides of 4 toasted pumpernickle bagels. Sandwich smoked salmon and

      sliced cucumber between bagel halves


      Veggie Pitas: Mix 1/2 cup each hummus and plain yogurt with 1/4 cup

      bottled lemon or plain vinaigrette dressing. Microwave about 12 frozen

      veggie meatballs until hot or get some from the deli counter. Stuff into

      pita pockets along with shredded lettuce, carrots and sliced bell

      peppers. Drizzle with hummus sauce


      Soy Shrimp with Veggies: In a large bowl toss together a bag of precut

      stir fry veggies (or just chop up your favorite veggies yourself) a cup

      of canned or fresh pineapple chunks and 1 pound cooked shrimp. For he

      dressing: whisk low sodium soy sauce with a pinch of brown sugar, some

      lime juice, chopped fresh cilantro or mint. Pile shrimp and veggies on a

      bed of greens and pour dressing over top


      Polenta Lasagna: Mix container of ricotta cheese with a spoonful of

      grated parmesan cheese and a pinch of italian seasoning, salt and

      pepper. Slice a precooked log of polenta into 1/2 rounds. Arrange into a

      single layer in a microwave safe dish. Top each round with a dab of

      jarred eggplant caponata and a dollop of ricotta mixture. Sprinkle with

      grated mozzarella and microwave until warmed through


      Tex Mex Beef Pinwheels: Spread black bean dip evenly over 4 flour

      tortillas. Layer a few thin slices of roast beef and pepper jack cheese

      on top. Cover with a lettuce leaf and drizzle with taco sauce. Roll up

      tortillas tightly. Cut into bite size pieces and secure with toothpicks


      PB & Waffles: For each person toast 2 frozen whole grain waffles. Spread

      1 waffle with chunky peanut butter. Then top with granny smith apple

      slices. Spread the other waffle with apple butter (or your favorite jam)

      and sandwich together


      Edamame Salmon: Prepare a bag of microwaveable brown rice as directed on

      pkg. In a colander rinse 1/2 cup frozen edamame (green soybeans) under

      cold water to thaw. Drain welll. Toss the rice with a can of salmon, the

      edamame, some sliced green onions, a splash of apple cider vinegar and a

      drizzle odf sesame oil


      Panzanella with Chickpeas: Cut up half a loaf of day old crusty bread

      into cubes (sourdough works best) combine in a large bowl with a pint of

      halved cherry tomatoes, baby spinach, a can of chickpeas and 4 slices

      crumbled cooked bacon. Drizzle generously with red wine vinaigrette and

      toss well


      Shrimp and Green Beans: Empty a pkg of frozen green beans into a

      colander and rinse under cold water to thaw. Combine in a sering bowl

      with 1 pound cooked shrimp. Toss with low fat greek or sun dried tomat

      salad dressing. Then sprinkle with crumbled feta cheese


      Pickled Tuna Salad: Drain a large can of oil packed tuna. Save the oil.

      Flake tuna in a bowl.

      Toss with a can of small red beans, some chopped fresh parsley, sliced

      red onion and sliced pickled onions. To make a dressing whisk a bit of

      the vinegar from the pickled onion jar into reserved tuna oil, Seaon

      with salt and pepper and a splash of lemon juice. Drizzle over salad


      Picnic Pizza Loaf: Slice a loaf of crusty bread in half horizontally and

      scoop out a bit of the dough. Spread both sides with olive tapenade. On

      bottom half spread some goat cheese then top with jarred rpasted

      peppers, marinated artichoke hearts and mixed greens. Close sandwich

      pressing down well. Wrap tightly in plastic wrap and let sit 10 mins

      before slicing


      Antipasto Kebabs: Cut up 8oz each ham, salami, provolone cheese into bie

      size cubes. Alternately thread onto skewers along with spanish olives

      and cherry tomatoes. Serve with pita bread and Italian dressing for



      Guiltless Guacamole Tostadas: In a food processor or blender ouree a can

      of cannellini beans with a splash of lime juice. Add some chopped

      avocado by hand. Spread guac onto hard corn tostads and arrange store

      bought ovven roasted chicken or turkey breast strips on top


      Power Tuna Sandwich: Mix 2 small cans of tuna with 1 cup low fat cottage

      cheese, some sliced green onions and a pinch of dried dill and pepper.

      Split 4 whole wheat english muffins. Mound tuna salad on top and serve

      open faced


      Microwave Stuffed Potatoes: Microwave 4 fork pierced sweet potatoes for

      about 12 to 15 mins turning once. Remove and let stand 5 mins. Meanwhile

      warm up 2 cans of black bean chili in the microwave. Slice potatoes

      lengthwise in half (but not all the way through) Top with vchili and

      shredded cheddar cheese


      Turkey Spring Rolls: Mix 2 cups broccoli slaw with 1/4 cup reduced fat

      mayo and a few tablespoons bottled peanut dressing. To assemble spring

      rolls place 4 large lettuce leaves flat on a cutting board. Top with

      shaved turkey breast, a scoop of panut slaw and some choped peanuts.

      Roll up lettuce to enclose filling

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