Fast food may be cheap, but it almost always comes at a hefty dietary price.
On those days when it just doesn’t seem like there’s time to cook, it’s easy to turn to takeout. But these options usually are a recipe for lots of calories and fat.
And you’ll still probably need to spend $15 or $20 to feed a family of four.
Before you pick up the phone or pull up to the drive-thru, check out some better options.
Supermarkets are filled with pre-washed, precut and precooked products that, though a bit more expensive than some unprepared foods, can be the basis for healthful alternatives that are still reasonably priced.
This Mediterranean-style salmon, red potato and green bean salad takes advantage of healthy and convenient canned salmon, as well as precooked, diced red-skinned potatoes, which can be found with other precut vegetables in the produce section of your market.
If you like, serve the salad on top of a pile of mesclun greens or baby lettuces.
Add a crusty whole-grain roll or some bread sticks to complete the meal.
Start to finish: 10 minutes. Servings: 4
Ingredients
3 tablespoons red wine vinegar
3 tablespoons extra-virgin olive oil
1 tablespoon Dijon-style mustard
1/2 teaspoon salt
1/4 teaspoon ground black pepper
9-ounce package frozen Italian green beans
1 pound precooked diced red potatoes
1 medium red bell pepper, cored and cut into thin strips
1/4 cup coarsely chopped pitted black olives
6-ounce can salmon, squeezed dry and coarsely flaked
Directions
In a small bowl, whisk together the vinegar, olive oil, mustard, salt and pepper. Set aside.
Using a microwave, thaw but don’t cook the green beans.
Alternatively, the beans can be thawed under cold running water.
Squeeze gently to remove excess moisture.
In a large bowl, combine the green beans, potatoes, bell pepper, olives and salmon. Add the dressing and toss gently to combine.
Serve immediately, or cover and refrigerate until serving time.
Per serving: 298 calories; 150 calories from fat; 17g fat (2g saturated; 0g trans fats); 27mg cholesterol; 25g carbohydrate; 11g protein; 4g fiber; 632mg
