College Student Meals – Mini Pizzas and Stir Fry Week

College Student Meals - Mini Pizza and Stir-Fry Week - Zagleft

Hopefully, you’re finding the meal plans and grocery lists helpful. I’m hearing from so many of you that you are using the lists and the meal plans and they are helping you to make healthy choices. I’m so glad! I’m a total list maker and cannot step foot in a grocery store without my list or else I’ll walk out spending $50 (or more!) than I’d planned on spending and still will have forgotten the main ingredient I needed from the store in the first place.

On this week’s list of College Student Meals, I’m excited to tell you about these easy and flavorful English Muffin Pizzas.  They’re made in the microwave but can also be made in a toaster oven. I’ve listed a traditional Pepperoni and Cheese Pizza, but you can also make a Vegetable Pizza by adding your favorite vegetables or a simple cheesy cheese pizza.

I’ve also got a simple 2-ingredient Broiled Salmon recipe to share.  Ten minutes under a broiler – done.  My suggestion is to broil two pieces of salmon. Eat one salmon fillet for dinner one night and save the other for the next night to enjoy as part of a Salmon Rice Bowl. Rice, the delicious salmon and vegetables make this a hearty and healthy meal.

I’ve also got two Asian inspired recipes to share with you. Think of them as simple and healthy “Takeout-Fakeout” meals. One of the recipes is for a simple Cashew Chicken and the other is a quick and easy healthy Fried-Rice.

Hope you have a great start to the new year and good luck in your new semester. Enjoy!

MONDAY

2-Ingredient Broiled Salmon

Ingredients

1 or 2  salmon fillets (use two if you’re planning on eating the second fillet for tomorrow’s meal)

1 tablespoon olive oil

1/4 teaspoon smoked paprika

1/8 teaspoon salt (or more to taste)

Instructions

Preheat the broiler.  Line a small baking pan with aluminum foil.

Drizzle the olive oil over both sides of each piece of salmon. Sprinkle the smoked paprika and the salt over the salmon and use your fingers to rub the spices into each fillet.

Place the salmon on top of the foil and place under the broiler. Broil the salmon 4-6 inches from the heat for about 6-8 minutes, depending on the thickness of your fillet.

Serve with rice or noodles.

TUESDAY

Salmon Rice Bowl –use one of the salmon fillets you cooked from the night before or use a can of flaked salmon, drained.

College Student Meals - Salmon Rice Bowl - ZagLeft

Ingredients

1 tablespoon olive oil

1 cup cooked rice (white or brown)

1 cooked salmon fillet

1 cup cooked shelled cooked edamame

1/2 teaspoon Sriracha (or other hot sauce)

salt and pepper to taste

Instructions

Heat the oil in a large saute pan on medium high heat.  Add the cooked rice, the cooked salmon and the cooked edamame and stir to blend. Add in the sriracha, salt and pepper. Stir until hot.

WEDNESDAY

English Muffin Pizzas

English Muffin Pizzas - College Student Meals - ZagLeft

Ingredients

1 English Muffin, sliced in half

1/4 cup pizza sauce or tomato sauce

1/2 cup shredded mozzarella cheese

6 slices of pepperoni

Instructions

Spoon the sauce over each of the English Muffin slices. Divide the cheese between the two pizzas and top with the pepperoni slices. Microwave until the cheese starts to melt. Be sure to watch closely. Depending on the strength of your microwave it could take 15 seconds to 45 seconds.

THURSDAY

Cashew Chicken

Cashew Chicken - College Student Meals - ZagLeft

Ingredients

3/4 cup chicken broth

2 tablespoons cornstarch

2 tablespoons soy sauce

1/2 teaspoon vanilla extract

1 tablespoon olive oil

1 cup cashews

2 boneless, skinless chicken thighs

1/4 teaspoon salt

1/2 cup chopped onions (1 small onion)

1 clove garlic, minced

1 tablespoon grated ginger root

Instructions

For sauce, in a bowl whisk together chicken broth, corn starch, soy sauce and vanilla. Set aside.

Rinse chicken and pat dry. Cut into 1-inch pieces; set aside.

Preheat a wok or a large skillet over medium-high heat.  Add 1/2 tablespoon of the olive oil and stir-fry the cashews about 1 minute or until lightly toasted. Remove from the skillet and set aside.

Add the additional 1/2 tablespoon olive oil to the skillet. Add the chicken to the skillet, sprinkle the salt over the chicken and cook for 1 minute. Add the chopped onions, minced garlic and the ginger. Cook for 2 to 3 additional minutes or until chicken is no longer pink. Push chicken from the center of the skillet. Stir sauce; add to center of skillet. Cook and stir until thickened and bubbly.  Stir in cashews and cook and stir for 1 to 2 minutes more or until heated through. Serve with hot rice.

FRIDAY

Easy Fried Rice-one of the things I love best about this recipe is that you can use any vegetables you have on hand. I used corn and peas, but you could substitute any vegetables you like.

College Student Meals - Fried Rice - ZagLeft

Ingredients

1 tablespoon olive oil

1 beaten egg

1 clove garlic, minced

1 teaspoon greated gingerroot

1 cup frozen, thawed corn

1 cup frozen, thawed peas

1 1/2 cups cooked rice

1 tablespoon soy sauce (or more to taste)

Instructions

In a large skillet, heat 1/2 tablespoon of the oil over medium heat. Add the egg and cook without stirring until set. Loosen egg, scramble and push off to the side of the skillet. Add the additional 1/2 tablespoon olive oil to the skillet. Add the onion, garlic and grated ginger and cook, stirring occasionally for 2 minutes. Add the corn, peas and rice to the skillet and cook for another 2 minutes, stirring occasionally. Sprinkle in the soy sauce and toss gently to coat the rice with the sauce.

GROCERY LIST

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