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There are risks by beginning an exercise and/or program. An examination and permission by a physician should be obtained by anyone prior to starting a fitness and/or exercise program, or initiating a substantial change in the amount of regular physical activity performed. In any event, the participant acknowledge and agree that they assume the risks associated with any and all fitness related activities and/or exercises in which you participate in. Sabrina Perl and Healthy By Sabrina are not responsible for any injury caused or resulting from these exercises or meal plans.

© 2019 by Sabrina Perl

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How to have healthy meals in LESS time!

July 1, 2019

So, my husband just asked me why I need to cook so much. I thought I would write the answer here so all of you can read it...

 

 

 

I cook 2-3 times a week. I may on other evenings, fill in the blanks, but for the most part that's all I cook. We also get takeout almost never. You might think, how is that possible?

 

1) I bulk cook. I almost never make only food for 1 meal. If I am in the kitchen, I might as well make MORE.

 

2) I repurpose things. I will grill chicken and add it to salad with techina for lunch or have it with roasted veg and a sweet potato as dinner. It can be eaten both ways, which makes changing it up easier!

 

 

3) I plate food instead of serving family style. Each kid gets their plate, includes whole grain or healthy carb, tons of veg and their protein. That way I know they are getting full balanced meals. For kids, I have a 3rd plate rule (we also use salad plates during the week as they are big enough), 1/3 carb, 1/3 veg, 1/3 protein. They rarely ask for second portions as they are satiated from having all the nutrients their bodies need. This also means I can put back the rest of the proteins for the next night.

 

4) I keep it simple. I like cooking, but I rarely have time to do it for hours. Like most people, I am busy. So all my meals can be made with minimal prep work. I keep bagged salads in the fridge for ease. I make things like grilled chicken, taco meat, butternut squash lasagna, roasted salmon, crustless quiche... because they are easy to make or are made mostly by the oven ;-) . I cut corners by using low sugar jarred tomato sauce or organic and non MSG vegetable based soup powder when needed. I rely on healthier convenient options to make my life easier. I like letting the oven do most of the work for me.

 

5) I fill in the blanks regularly. For shabbat I usually make steamed string beans and a large amount of rice. By Tuesday that's gone, so I will make some whole wheat pasta or quinoa to get us through until Thursday and cut up fresh vegetable salad every night with dinner. It takes a total of 15 minutes to make everything and it completes the meal.

 

Pictured: my bulk cooking from Friday. 1 hour start to finish.

 

 

Recipe:

 

Oven Baked Shnitzel

8 servings

 

1 cup Plain Breadcrumbs

1 tsp Onion Powder

½ tsp Garlic Powder

1 tsp Dried Parsley

½ tsp Sea Salt

Fresh Ground Pepper

¼ cup Olive Oil

1 kilo Thin Chicken Breast

 

Preheat oven to 200°C or 400°F.

 

Measure out ingredients (crumbs, oil and spices) into a large bowl or ziplock bag. Rinse the chicken and pat dry, and then toss in the crumb mixture, in batches or one piece at a time. Make sure each piece is coated evenly with crumb mixture.  Place chicken in a single layer on a baking sheet lined with baking paper, and bake for 20-25 minutes, or until cooked through.

 

Can also be made with chicken parts and baked 45 minutes, until browned.

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