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Quick Meals for One or Two

Quick meals

Being hungry is not fun, and that’s a scientific fact! I don’t know about you, but when I’m hungry I get grumpy! So instead of spending hours cooking a gourmet feast, try preparing a nutritious and delicious meal, in say 15 minutes or less! Below are a few suggestions for you to try and enjoy!


Prep time: 2 minutes. Cooking time: 1 minute. Serves: 2

2 slices whole grain bread
4 tbsp ricotta cheese
4 large basil leaves
4 slices of ripe large tomato
Drizzle of Extra Virgin Olive Oil
Sea salt and freshly ground black pepper

Toast 2 slices whole-grain bread and top each with 2 tbsp. ricotta, 2 large basil leaves, and 2 tomato slices. Drizzle with olive oil; salt and pepper to taste.


Prep time: 5 minutes. Cooking time: 3 minutes. Serves: 1

Cooking spray
3 egg whites
1 tbsp water
Sea Salt and freshly ground black pepper, to taste
3 tbsp goat cheese, thinly sliced or crumbled
1/3 cup fresh spinach
3 tbsp chopped sun-dried tomatoes

Coat an omelet pan with cooking spray and place over medium-high heat. In a bowl, mix together egg whites, water, salt and pepper. Pour them into pan and cook until eggs begin to set, top half with goat cheese, fresh spinach, and sun-dried tomatoes. Fold in half and cook 2 more minutes, or until egg whites are set, veggies are warmed through, and cheese is melted.


Prep time: 2 minutes. Cooking time: 10 minutes. Serves: 1

½ cup quinoa (red, plain, black)
1 cup water
¼ cup finely chopped bell pepper (color of your choice)
¼ cup drained and rinsed chick peas
1 tbsp chopped parsley
1 tbsp olive oil
1 tsp lemon juice
Salt and pepper to taste
½ can tuna (for more protein) – optional

Microwave quinoa and water for 5 minutes at full power. Reduce to 70 percent power and microwave another 5 minutes. Fluff and stir in bell pepper, chickpeas, chopped parsley, olive oil, lemon juice, and salt and pepper. And, if you like, add the tuna.


Prep time: 5 minutes. Serves: 1

¼ head of Romaine lettuce
½ tomato, sliced
½ avocado, cut into bite-sized pieces
2 slices deli turkey
¼ sliced red onion
¼ cup shaved Parmesan
1 tbsp extra virgin olive oil
1 tsp balsamic vinegar
Salt and pepper to taste

In a bowl, tear the lettuce into bite-sized pieces. Top with sliced tomato, avocado, turkey, red onion, Parmesan. Toss with the olive oil, balsamic vinegar, and salt and pepper.


Prep time: 5 minutes. Cooking time: 10 minutes. Serves: 1

1 store bought flatbread
Shredded cheese of your choice
Marinara Sauce, optional
Suggested toppings: Canned or bottled chopped artichokes, Chopped mushrooms, Thinly sliced onions, Sliced red peppers, Sliced fresh avocado, Arugula leaves

Heat a flat baking sheet in 450ºF oven. Top flatbread with cheese, marinara, artichokes, mushroom, onions, and red peppers. Place in oven and bake 10 minutes or until cooked to your liking. Remove from oven; add sliced avocados and arugula


Prep time: 5 minutes. Serves: 1

1cup plain none or low-fat yogurt
2 tsp honey
1/2 cup granola
1/2 cup frozen blueberries and strawberries or fruits of your choice

In a nice small bowl, lightly mix together the yogurt, honey, granola, blueberries, and strawberries. Bon Appetite!


Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com or email [email protected]

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