Easy 30 Minute Meal Idea · Sweet Bird Crochet

Easy 30 Minute Meal Idea

I’m not a Chef…

but this meal I made the other day tasted so YUMMY! Not only that, but it was healthy, AND really easy to make!

I am at a place in my life where I am need to clean up my eating habits! I’m not going to blame the pandemic or life’s circumstances…but they sure did play a part in my 40 pound weight gain! Honestly, right before the nation shut down, I was in the best shape of my life. I had competed in a natural body building competition (and won 2nd place to a 30 yr old!!). I was eating very clean, and working out 5 days a week! I cut out all refined sugar. I wasn’t depending on coffee to live. Broccoli tasted sweet to me. I pooped 3 times a day! Most importantly, I was very healthy!

Now? Yeah, not so much. I struggle with the discipline of working out and eating clean. I started eating refined sugar again. I even started drinking soft drinks, which I haven’t done in over 8 years! So, with my husband’s little health scare I talked about in my previous post, and not being very healthy myself….I’m having to make an effort to get to a place of discipline again. AND IT’S SO HARD!

When I started writing this post, I didn’t intend to discuss my weight gain, eating habits, or poop schedule. I fully planned to talk about how life gets super busy whether you’re an empty nester, a SAHM, a business owner, or any kind of regular human. Maybe I just needed to share it all because in some small way, it might hold me accountable.

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Before we get into the full recipe here’s a few other proteins that’ll go great with this meal idea:

Pork:  It is the “other white meat”:

Pork is considered to be a mainly lean meat, meaning it doesn’t have a lot of fat. Which is helpful when you’re counting calories. 1 fat calorie = 9 g whereas 1 protein calorie = 4 g. Basically, you can eat more protein and still be in a calorie deficit! But….FAT tastes so good!

Bison:  the same health benefits of chicken and salmon:

I tried Bison for the 1st time a few years ago and I was hooked! I use ground bison quite a bit to change things up for dinner. Research has showed that eating bison instead of beef lowers artery-blocking triglyceride levels. It has higher Mega-3’s to help fight depression and anxiety. Bison does have a higher fat content than chicken but has less than half the amount of beef.

Fat content: Beef = 14g per 4 oz.   Bison = 8 g per 4 oz.  Chicken = 5 g per 4 oz.

Salmon:  great source of protein and healthy fat:

Salmon is rich in long-chain omega-3 fatty acids. Don’t let that word ‘fatty acid’ fool you into thinking that it’s not good for you. These fatty acids are known to reduce inflammation, lower blood pressure, and decrease risk factors for disease!


Recipe Variations:


    • Use various veggies: There is such a variety of veggies out there that you could use this same recipe with different veggies to make meals for several days! No veggies are off limits! You could also make a big stinkin’ salad to go with it!
    • Make it vegan: There are so many proteins you could use to replace the meat in this recipe. You could use tofu, chick peas, beans, edamame, impossible meat, and more to make this dish delicious!
    • Replace the starch: You could use sweet potatoes, baked potatoes, rice (white, brown, wild, etc.), and different legumes


Here’s the Ingredients List:


          • 1 1/2 Pounds of boneless, skinless chicken breasts, pounded flat
        • 3-4 Fresh Zucchini cut into quarters
        • 1 Bag of Green Giant One Step…Done! Potatoes (flavor of your choice)
        • 1 Avocado
        • Salt and Pepper to taste



        1. Pound your chicken breasts with a meat tenderizer until each breast is the same thickness. Salt and Pepper to flavor. If you are watching your sodium content you could Mrs. Dash flavoring (there are so many flavors!) Set chicken aside to rest.
        2. Cut the zucchini into quarters. In a large frying pan sprayed with Pam Olive Oil, sauté zucchini over medium high until you reach the preferred tenderness. I sautéed my zukes for about 8 minutes. I like a bit of crunch left!  Salt and Pepper to taste.
        3. In a large pan sprayed with Pam Olive Oil, cook chicken over medium high heat for 4-5 minutes each side or until the internal temperature is 165 degrees.
        4. While the chicken is cooking, follow the cooking instructions on the bag of potatoes.
        5. Cut, peel, and remove seed from avocado.
        6. Serve and enjoy!

Did you make this recipe? What veggies did you use?

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Cherie Mellick

Cherie Mellick

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