The Best of FUEL– Complete, Healthy 30 Minute Meals

 

2015 marks the five year anniversary for the FUEL Healthy Eating Program at Furman.  Over 150 participants have begun to improve their health– one plate a time.  To celebrate, I am posting some of our favorite FUEL meals and snacks over the years.

These meals conform to our FUEL plate– 1/2 vegetables and/or fruits, 1/4 whole grains or potatoes, 1/4 lean protein sources.  Click on the links provided to access the actual recipes.  Recipes that are marked with an asterix (*)  have a printable recipe with nutrition analysis, shopping list, and additional tips.

Breakfast

Steel Cut Oatmeal Bar with Roasted Pears, Dried Fruit, and Nuts

Buttermilk Blueberry Whole Grain Pancakes with Fresh Strawberries*

Whole Grain French Toast with Tropical Fruit Salsa*

Turkey Bacon, Egg, and Cheese Whole Grain Sandwich with Strawberry-Banana Smoothie*

Baked Blueberry Banana Oatmeal

Breakfast Wraps with Arugula, Grape Tomatoes, and Pesto on Whole Grain Tortilla

Apples and Cinnamon Breakfast Quinoa with Pecans

Whole Grain Bagel with Scrambled Egg and Fresh Fruit

3 minute Steel Cut Oats with Berries

Plant-Based Meals

Black Bean and Sweet Potato Cakes with Fresh Salsa

Eggplant and Zucchini Parmesan with Whole Grain Spaghetti*

Teriyaki Chickpeas with Pineapple

Pinto Bean and Vegetable Quesadillas with Salsa and Avocado

Greek Pasta Salad with Garbanzo Beans*

Black Bean and Zucchini Chili with Avocado*

Roasted Vegetable Whole Grain Lasagna with Tossed Salad*

Black Bean Quesadillas with Mango Salsa*

BBQ Tempeh Sandwiches with Slaw

Marinated Portobello “Burgers” with Lemon Parmesan Kale Salad

Sesame Soba Noodle Salad with Edamame

Chicken & Turkey

BBQ Chicken, Macaroni and Cheese with Collard Greens and Fresh Tomato Slices*

Chicken Fajitas on Whole Grain Tortillas with Black Beans, Corn, and Zucchini*

White Bean and Chicken Chili with Lime*

Easy BBQ Teriyaki Chicken with Brown Rice and Vegetables (Trader Joe’s)

 Asian Chicken Salad with Nappa Cabbage, Cucumbers, Mandarin Oranges, and Almonds

Chicken Parmesan with Green Bean Medley and Caramelized Onions*

Chunky Split Pea Soup with Turkey Bacon and Whole Grain Crackers*

Curried Chicken Salad Pita with Grapes and Pecans, Served with Summer Garden Gazpacho*

Fish & Shellfish

Citrus Honey Salmon with Broccoli, Carrots, Caramelized Onions, and Toasted Almonds*

Shrimp Scampi with Whole Wheat Linguine, served with Peaches, Raspberries, and Fresh Mint*

Ginger Lime Tilapia with Fresh Pineapple Salsa*

Mediterranean Pasta with Shrimp, Spinach, Tomatoes, Lemon, and Feta*

Shrimp Gumbo with Okra, Corn, and Tomatoes over Brown Rice*

Easy Salmon Salad with Fresh Vegetables and Capers over Whole Grain Crackers, Serve with fruit

 Fish Tacos with Mango Cucumber Salsa*

Salmon Cakes with Brown Rice Pilaf, Broccoli, and Pineapple*

Kid-Friendly

Easy Whole Grain Pita Pizzas– Chicken and Broccoli, Tri-color Pepper

Turkey and Pinto Bean Sloppy Joes on Whole Grain Buns with Apples and Grapes*

Whole Grain Pasta with Chicken, Broccoli, and Cauliflower “Alfredo”*

Sweet and Sour Chicken over Brown Rice*

Easy Lunchbox Bean and Cheese Whole Grain Quesadillas  

Cauliflower “Pizza”

Easy Homemade Hummus with Fresh Vegetables

Easy 3-Ingredient Cherry Banana “Ice Cream” with Coconut

Green Monster Smoothies and Popsicles

Dining Out

Thin Crust Vegetable Pizza with Salad

 Chipotle’s Salad with Brown Rice, Fresh Salsas, Beans, Sofritas (Tofu) and/or Chicken

 Zoe’s Greek Salad with Quinoa, Grilled Chicken, and Caramelized Onions

Tupelo Honey Grilled Chicken with Sweet Potatoes and Vegetables

View all of our printable recipes here.