Is Your Dinner Quick, Affordable, and ABCD Healthy™? (video)

By at March 6, 2011 | 6:44 pm | Print

Is Your Dinner Quick, Affordable, and ABCD Healthy™? (video)

Is Your Dinner Quick, Affordable, and ABCD Healthy™?
By Nurse Kimberly

While I was choosing my ABCD Healthylunch items at Wal-mart the other day I also picked up everything I would need for my ABCD Healthy™ dinners. As promised each week I will try to share a ABCD Healthy™ lunch and dinner idea for you and your family to try.


If you are not yet familiar with My Family Plate’s ABCD Healthy™ way to build a meal, watch the video Helping Families Get Healthy Tip #6. The video provides a brief explanation of how it works.

The My Family Plate ABCD Healthy™ way to eat is both dietician recommended and easy to follow. The second graders I visited last year had it down in no time and remembered it on my next visit with them. This is important because kids need to know what foods to put on their plate. Understanding the basic fundamentals of nutrition will provide a sound foundation for a healthy lifestyle for you and your family.

Because many parents have limited time and budgets to stick to this weeks ABCD Healthy™ dinner is quick, affordable, and completely healthy. The entire meal took me less than 25 minutes and wait until you hear how much food I got for less than $20 bucks!

The ABCD Healthy™  meal this week is baked white fish with steamed broccoli and whole grain brown rice. In a side dish the meal is joined by a fresh fruit medley of strawberries, blueberries, and grapes.

Here is the ABCD Healthy™ breakdown:

A- Baked White Fish (protein)
B- Steamed Broccoli (vegetable)
C- Whole Grain Brown Rice (whole grain)
D- Fresh Fruit Medley (fruit)

The great thing about this meal is fruit and the fish will last all week long. The fruit medley only took five minutes to rinse off. After I sliced the strawberries I placed all three fruits into a large bowl and covered them with a lid. For the rest of the week I do not need to worry about my D- fruit at dinner because it is all ready to go. For a special treat you can add a squirt of whipped cream to the top of your fruit. Doing this makes it a healthy sweet treat.

The white fish I purchased had 12 filets in the package. They came individually wrapped so you can make as many as you want for this week and freeze the rest for a different time. You can add all sorts of fresh herbs and spices to your fish for extra flavor. Or you can squeeze fresh lemon juice over the top for a real fresh taste. I am not a cooking expert but I wrapped each fish filet in foil before baking it in the oven. After baking for 20 minutes at 400 degrees it was perfect and not dry at all.

When I was at the store I found two different types of whole grain brown rice. If you are really short on time they now make minute whole grain brown rice in individually packaged cups. Each cup contains 5 grams of fiber and all you have to do is heat it up in the microwave. Another great thing about this rice is it only has 135 milligrams of sodium per serving. This is perfect for someone with high blood pressure or someone on a low sodium diet. Be cautious when you are choosing your whole grains. Sometimes the way foods are marketed can be misleading. Generally if the item has 3 grams of fiber or more per serving and says it is made with 100% whole grain you are probably safe. But no matter what, read the food label.

The last thing I have not talked about is just as simple to prepare as the whole grain brown rice. Toss your frozen broccoli in the microwave for 5 minutes and its ready. One large bag of frozen broccoli was only $0.98. Who says healthy always has to be expensive? If you can’t buy fresh vegetables try to get the frozen ones. If you only have access to canned vegetables just make sure you rinse them off with water before serving them. Doing this will help remove some of the added salt.There you go families- a quick, affordable, and ABCD Healthy™ dinner!

Don’t forget to explain the My Family Plate ABCD Healthy™ way to your family and share it with others. If you make this meal write on our wall at FACEBOOK and let us know what your think.

And as always I love hearing other peoples creative ABCD Healthy™ dinner ideas! Don’t be shy – SHARE your ideas with me and others.

Share this on FACEBOOK, etc and please LEAVE A COMMENT BELOW:)

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One Comment

  1. Nancy, 3 years ago Reply

    the economy, he doesn’t mean peolpe who’ve lost their homes and can’t afford gas and swoon when they see the price of a carton of milk or a loaf of bread. He means rich plutocrats like him who have been rigging the game against everyone not in the top five percent of wealth and who chuckle when their stooges like Karl Rove accuse the Democrats of class warfare whenevr they try to pass a chilc care tax credit or something to help pay for college tuition.

Leave a Reply → Nancy