This quick and easy meal is a date night success for anybody who isn't very experienced at cooking but still wants to impress their loved one. I know salmon may be a tad expensive considering the budget for most college students, but the salmon provides various vitamins and is packed with protein. This main course also contains only 6 ingredients and takes less than 20 minutes to prep and make.
Alongside the salmon, you could serve rice and steamed broccoli to add sides and additional health benefits. The salmon itself holds 30 grams of protein and only has 339 calories per serving.
* 1/4 c. brown sugar
* 2 T dijon mustard
* 2 t. dried dill
* 4- 6 oz. salmon fillets
* 1/2 t. salt
* 1/2 t. pepper
1) Spray the rack of a broiler pan with nonstick spray
2) Preheat the broiler
3) Whisk together the brown sugar, mustard, and dill in a small bowl
4) Sprinkle both sides of the salmon with salt and pepper
5) Place the salmon on the broiler rack and spoon the brown sugar glaze on top
6) Position 7 inches from the heat and broil until lightly browned and just opaque in the center, about 6 minutes
So I came across this grilled cheese while I was doing my research and was very interested. Spinach is a good source of protein especially compared to some of the foods eaten at colleges. This is a quick and easy sandwich that can be taken anywhere and eaten at anytime.
As I came across this, I felt obligated to share it with you guys and add some flare to this recipe. I added some chicken strips into the sandwich to add extra protein and flavor. This can be done by cooking a chicken tender or simply getting the chicken from a rotisserie at your local grocery store.
Instead of buying an actual panini press, you could pour some water into a pot and place the pot over the sandwich, pressing it as if it was a panini press. This will end up with the same result of a crispy bread and gooey cheese.
The tangy feta cheese balances out the flare of the red pepper flakes and the gooey cheese satisfies your taste buds as you crunch on the crispy ciabatta bread.
Enjoy and Cook Well!
I wanted my first main course to be something that is well known and a stereotypical food eaten in college. I chose ramen noodles because everyone knows or believes that college students only eat ramen. I recreated the ramen noodle experience by adding ingredients and adding flavor to it while still trying to keep it as healthy ad possible.
I replaced the water used to cook the ramen noodles with chicken broth. I replaced it with chicken broth to add flavor and enhance the chicken flavor. To keep it healthy, I used the low sodium chicken broth rather than the broth with lots of salt. I also used a rotisserie chicken rather than cooking it from start to finish. I chose to use rotisserie chicken because it is already cooked and ready to use when you buy it. It is also very cheap to buy and has a lot of meat on the chicken. When adding the seasonings to the noodles, I only used HALF of the seasoning packet given in the ramen package. I only used half because of the amount of salt in the packet and I was trying to keep it as healthy as possible. I wanted to try and cook an egg in the microwave because I have never done that before. It also adds another source of protein to the stir fry and additonal flavor. DO NOT put the egg in the microwave for too long because it does cook really fast!! On my first attempt, I overcooked the egg and actually realized it does cook extremely fast in the microwave.
* 1 packet of ramen
* Chicken Broth
* 1 egg
* 4 oz of chicken, chopped
* 1/2 tsp. Onion Powder
* 1/4 tsp. Cumin
* Salt and Pepper
* Parsley for garnish
1. Cook the ramen noodles with the desired amount of chicken broth as requested on the directions on the package
2. Put the egg in a bowl, season with salt and pepper and place in microwave for about 20-30 seconds
3. Drain the noodles until 1/2 of the liquid is gone
4. Season noodles with onion powder, cumin, and salt and pepper
5. Stir in the chopped chicken
6. Place egg over noodles
7. Garnish with parsley and serve!
This main course didn't take that long to make and it was very simple considering the minimal amount of ingredients. It is a good source of protein and really quick to make which is valuable when in college.
This salad is super simple and cheap. I bought all of the ingredients from my local Giant, but any of these ingredients could be purchased at your local grocery store or market. I spent around $10 dollars on all of these ingredients because I fortunately had all of the tools at my house so I didn't need to purchase them. To save time with the whole process, I bought pre-cut pineapple and lime juice. This allowed me to not have to skin and cut a whole pineapple and juice a lime.
I also chose to use frozen peaches and blueberries for my fruit. If you have the freezer space, I would recommend using frozen fruit; this tends to be cheaper and lasts longer, and as long as you choose fruits that say "no added sugar" on the bag, frozen fruit can be just as healthy.
To hold all the fruit inside, I used Greek vanilla yogurt. I chose this because vanilla yogurt tastes great with almost any fruit that its paired with. Greek yogurt is a bit healthier than regular yogurt because it has more protein and less carbs and sodium, but it also tends to be more expensive, so you'll have to take your pick. You could also experient with other fruits and spreads, such as peanut butter with bananas, or nutella with strawberries. These are more caloric options, but they would be oh so good!
Here is the recipe for my fruit quesadilla. All the measurements and ingredients are according to my taste, so you can add or take away as much as you'd like to suit your palet!
1. Lay tortilla wrap on clean surface
2. Spread greek vanilla yogurt over the top surface of tortilla wrap, leaving about a half inch border along the outside.
3. Spread both blueberries and peaches over half of your yogurt-covered tortilla.
4. Fold tortilla wrap in half, covering the fruit.
5. Put tortilla wrap on skillet over a medium heat.
6. Heat on both sides until golden brown.