One of the biggest frustrations for me now that I’m on a low-salt, low-sugar, low-fat diet is that I pretty much have to cook everything from scratch to avoid those three food demons I’m not supposed to eat.
That means coming home tired from work only to face an hour of cooking every night. I love to cook but not every night. I used to have go-to quickie meals like frozen pizza or quick hamburgers or grabbing some hot dogs on the way home. Those all are no-gos these days.
I have found some quick substitutes though. One of my favorite is tilapia fillets made in lemon juice with a side of broccoli or beans. Frozen tilapia is common in major supermarkets these days, I buy a bag of eight frozen four-ounce fillets. They defrost quickly in the microwave and cook on the stove in the lemon juice almost as quickly. Pop some frozen broccoli or frozen string beans in the micro too and you have a relatively quick, relatively healthy meal in about 15 minutes.
Four ounces of tilapia is only 100 calories, so you can have two or three fillets if you like, and two cups of broccoli is only 109. Tilapia is not the type of fish that’s high in omega-3s, which are in vogue these days among nutritionists, but they are fish so presumably they’re healthy than a high-fat burger.
John
The No Salt, No Fat, No Sugar Journal 