Dinner In 10
I don’t eat fast food, but I like my food fast.
Not everything I cook takes only 10 minutes. I just shared a fantastic baked spaghetti squash recipe on my blog. Sure, there was baking time, but the prep of that delish dish was lightning fast, which is especially important for modern day dinners.
The following dishes are just as easy to prepare but can be prepared in 10 minutes or less. This assumes that you are only eating a protein and a vegetable. If you are adding a second vegetable or a starch, the total time will depend upon what the other item is.
If you are adding a salad, the goal would be to have as much of the salad prepped ahead of time and available to throw into your salad bowl as possible. I highly recommend a lettuce crisper to keep salad things crisp and ready to use. It is also very helpful to have your own homemade salad dressing or a very delicious store-bought salad dressing on hand at all times.
When it comes to entree’s, I marinate most of my meat and fish. I keep the marinade fairly simple. One of my go to recipes is this super quick 1 minute marinade:
– Olive oil (I especially like basil flavored olive oil)
– Adobo seasoning (to taste)
– Lemon juice (1/2-1 lemon especially nice for fish)
– Crushed garlic clove (if I want an extra kick)
Mix together in small jar with a lid and pour into in zip lock bag over the meat or fish and let sit at least an hour in the refrigerator.
I have a FoodSaver vacuum sealer that comes in very handy too for prepping food in advance this way. In some cases, I vacuum seal then freeze the meat in the marinade so that it covers the meat before it is frozen and again as it is being thawed out. In other cases, I marinate the meat as it is thawing out or after it has thawed out.
To marinate fish or meat as it thaws I take the fish out of the freezer put it in a sandwich bag add the marinade and leave it to thaw out in the refrigerator if I have enough time or out on the counter if I’m short on time.
While all of the meats are cooking, use that time to steam, boil or microwave your favorite vegetable for 4-5 minutes. Add salt, pepper and butter or coconut oil to steamed vegetable, toss and it’s ready to go.
Here is a list of several ideas that require only a few minutes of preparation and some frying. Now, let’s see exactly how YOU can be done with dinner in ten!
1. Baked or fried fish– This recipe works for salmon, cod, or halibut. Use 1 minute marinade recipe. Marinade fish for an hour or two before frying in olive oil or butter. To fry: put a tablespoon to 2 tablespoons of butter or olive oil per fillet in a frying pan, brown on both sides. Cook for 5-7 minutes until done.
Or, once it is cooked on both sides use a curry sauce on top for the last two minutes. Or right before it is done put a tablespoon of avocado mayonnaise on top of your fillet and pop it under the broiler for one minute.
To bake, brown in frying pan and pour enough beef or chicken broth over the filet to cover and put in 350 degree oven for 5-7 minutes.
7-9 minutes to prep and cook
8-10 minutes if you add a sauce
The next items all take from 5 to 8 minutes to pan fry on your stovetop. I fry everything except fish in coconut oil. It’s a natural meat tenderizer, it adds no calories that you will store as fat, and you don’t taste the coconut! Really, you don’t. So, for all of the below items put 1-2 tablespoons of coconut oil into a frying pan and warm pan on medium heat.
2. Pan Fried Steak – Whether you marinate it or not steak needs 2-3 minutes each side for rare, 4 minutes for medium and 5-6 minutes for well done. (Turn steak only once to keep it from drying out.). If you like yours well done this might be an 11 or 12 minute meal for you. Because I like mine more rare it works in 10 for me, if you choose to marinate ad a couple of minutes.
6-8 minutes prep and cook time rare, marinated
8-10 minutes prep and cook time medium, marinated
10-12+ minutes prep and cook time well done, marinated
3. Lamb chops – I buy mine from Costco and they come in packages of 12. As I mentioned above, I marinade them in olive oil and adobo seasoning and then shrink wrap them using my food saver and freeze them. So, I usually have three or four packs in the freezer with three lamb chops in each pack. If I’m having company I take as many as I need the morning of and allow them to thaw out in the refrigerator or on the counter depending upon how much time I have.
When it is just me, I take one pack out and make all three lamb chops even though I never eat all three for dinner. I always have one lamb chop left over that I have for lunch the next day. I love it just as much cold as I do hot 🙂
Cook lamb chops for 3-4 minutes per side. Flip only once. Total cook time is 6-8 minutes depending upon how thick they are.
If you marinated them after they have been thawed out add 1 to 2 minutes of prep time.
6-8 minutes prep and cook time if pre-marinated
8-10 minutes prep and cook if marinating after thawing
4. Pork chops or pork loins– use your favorite seasoning which can be applied while they are frying or as part of a marinade. Again, brown the pork on one side in the coconut oil for 3 to 5 minutes, flip only once! and sear until the other side is browned adding seasoning to taste while frying. If you’re not sure if they’re done the internal temperature should be 135°.
8 -10 minutes prep and cook
5. Pan fried hamburgers – Make hamburger into patties, salt, pepper and season on both sides. 1 minute. For medium burgers cook on one side in coconut oil for 3 minutes and on the other side for 5 minutes. For well done hamburgers still cook on one side for three minutes and the second side for 6 or 7 minutes.
8 minutes total prep and cook
There are many variations that can be added to these, but above is the foundation for a clean eating plan that doesn’t kill your schedule or your bank account. Just try it one night! Set a timer and see if you can do it in 10 minutes! I bet you can or get close the very first time. And each time you do that rather than eat a fast food or processed meal you are doing something really great for yourself! Stick to it and lots of positive changes will follow.
If you need help with your relationship to food or a partner in your commitment to living your healthiest life contact Dr. Norton at 513-205-6543 today!
Does someone you love suffer from an eating disorder?
Dr. Renae Norton specializes in the treatment of eating disorders. Located in Cincinnati, Ohio. Call 513-205-6543 to schedule an appointment or fill out our online contact form for someone to call you to discuss your concerns. Tele-therapy sessions available. Individual and family sessions also available.
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Materials contained on this site are made available solely for educational purposes and as part of an effort to raise general awareness of the psychological treatments available to individuals with health issues. These materials are not intended to be, and are not a substitute for, direct professional medical or psychological care based on your individual condition and circumstances. Dr. J. Renae Norton does not diagnose or treat medical conditions. While this site may contain descriptions of pharmacological, psychiatric and psychological treatments, such descriptions and any related materials should not be used to diagnose or treat a mental health problem without consulting a qualified mental health care provider. You are advised to consult your medical health provider about your personal questions or concerns.