7 Quick and Healthy Meal Recipes for Dorm Residents
Dormitory residents often face challenges in eating healthy and nutritious meals due to limited time and equipment. However, with a little creativity, you can create delicious and nutritious dishes without the hassle.
Here are 7 quick and healthy recipes perfect for dorm residents:
1. Simple Vegetable Fried Rice
Fried rice is a lifesaver for many dorm residents, but it can also be made healthier.
Ingredients:
Leftover rice
1 egg
Frozen vegetables (carrots, green beans, corn) or chopped fresh vegetables (mustard greens, cabbage)
Instant fried rice seasoning to taste (or 1 clove of minced garlic, salt, and pepper)
Cooking oil
Cooking method:
Heat a little oil, add the minced garlic (if not using instant seasoning) until fragrant.
Add the egg and scramble until cooked through.
Add the vegetables and cook until wilted.
Add the rice and stir well.
Add the instant seasoning, salt, and pepper. Stir until all the spices are evenly combined.
Serve while warm.
2. Stir-fried Tofu and Bean Sprouts
This recipe is very practical, inexpensive, and rich in protein.
Ingredients:
1 piece of white tofu, diced
1 package of bean sprouts
Garlic and shallots, chopped
Bird's eye chili (optional, if you like it spicy)
Sweet soy sauce, salt, and pepper
Cooking oil
Cooking method:
Heat the oil and sauté the garlic and shallots until fragrant.
Add the bird's eye chili, if using.
Add the tofu and cook until slightly dry.
Add the bean sprouts, sweet soy sauce, salt, and pepper.
Cook briefly to prevent the bean sprouts from wilting and maintain their crispiness.
Adjust the seasoning and remove from heat.
3. Vegetable Omelette
This omelette isn't just about eggs; it's a healthier version with added vegetables.
Ingredients:
2 eggs
Finely chopped vegetables (carrots, spring onions, spinach)
Salt and pepper
Cooking oil
Method:
Break the eggs into a bowl and beat them.
Add the chopped vegetables, salt, and pepper. Mix well.
Heat the oil and pour in the egg mixture.
Cook until cooked through and the bottom is browned. Flip and cook the other side until cooked through.
Remove and cut into pieces.
4. Instant Noodle Omelette with Vegetables
Instant noodles are a staple food for boarding school children, but their nutritional value can be improved.
Ingredients:
1 package of instant noodles
1 egg
Vegetables (green mustard greens, grated carrots)
Hot water
Cooking oil
Method:
Boil the instant noodles until half-cooked, drain.
In a bowl, combine the noodles with the instant seasoning, eggs, and vegetables. Mix well.
Heat the oil and pour in the noodle mixture.
Cook over low heat, flipping gently once one side is cooked.
Cook until both sides are browned.
5. Clear Pumpkin Soup
This soup is a great choice if you want something warm and light.
Ingredients:
1 pumpkin, peeled and chopped
1 carrot, chopped
Garlic, chopped
Salt, pepper
Celery or green onions (optional)
Water
Cooking Instructions:
Bring water to a boil, add carrots, and cook until slightly softened.
Add pumpkin and chopped garlic.
Season with salt and pepper.
Slowly cook until the pumpkin is cooked through. Do not overcook, as it will become mushy.
Add sliced celery or green onions before serving.
6. Tuna Sandwich
This sandwich is a convenient breakfast or dinner option that doesn't require a stovetop.
Ingredients:
White bread
1 small can of tuna in water
Low-fat mayonnaise (optional)
Tomato or lettuce slices
Salt and pepper
Method:
Drain the tuna. Mix the tuna with the mayonnaise, salt, and pepper. Mix well.
Arrange the tomato or lettuce slices on one slice of bread.
Place the tuna mixture on top, then cover with another slice of bread.
You can heat them briefly in a pan (if you have one) for a crispier result.
7. Sausage and Vegetable Stir-Fry
This recipe is very flexible and can use any vegetables you have in the fridge.
Ingredients:
2 sausages, sliced
Vegetables (broccoli, carrots, sweetcorn)
Garlic, chopped
Oyster sauce (optional)
Salt and pepper
Cooking oil
Method:
Heat the oil and sauté the garlic until fragrant.
Add the sausages and cook until done.
Add the toughest vegetables (like carrots) first.
Add the broccoli and corn.
Add a little water, oyster sauce, salt, and pepper.
Cook until the vegetables are cooked through and the flavors are absorbed.
With these recipes, you can maintain a healthy diet even if you're busy and have limited cooking equipment.
