Life as a UCLA student comes with a lot of responsibility and never enough time to get it all done. Between a full course load, extracurriculars and finding time to simply relax, something has to give. More often than not, that “something” is unfortunately cooking fresh, tasty and nutritious meals. While Trader Joe’s frozen Butter Chicken is delicious and easy, high quality homemade dishes can be equally as simple and loads more flavorful.
No matter what meal of the day it is, here are three delicious recipes that will maximize any student’s limited time.
Overnight Oats
A bit of a cliche, but they took the internet by storm for a reason. Waking up early to make breakfast is a non-starter for most students, but by making it the night before, they can sleep in and still wake up to a delicious breakfast. Overnight oats are filling, versatile and come together in only five minutes. While there are a million different ways to dress it up, overnight oats only need two ingredients and a container with a lid.
Ingredients
½ cup rolled oats
⅓ cup milk (or milk substitute)
Variations
High Protein
½ cup rolled oats
½ cup protein shake (I prefer the fairlife chocolate flavor)
⅓ cup nonfat Greek yogurt
1 scoop protein or collagen powder.
Pumpkin Spice
½ cup rolled oats
⅓ cup milk (or milk substitute)
¼ pumpkin puree
2 tsp cinnamon powder
1 tsp nutmeg
1 tbsp honey
Peanut Butter Cup
½ cup rolled oats
⅓ cup chocolate milk (or chocolate protein shake)
¼ cup Greek yogurt
¼ cup chocolate chips
2 tbsp peanut butter (smooth or crunchy)
Instructions
Place all the ingredients into the container, adjust ratios to taste and mix until combined. Then, cover with a lid and refrigerate overnight. The next morning, uncover and enjoy! This can be eaten cold, or reheated in the microwave for two minutes with a splash of liquid.
Tuna Melt Burrito
A deli classic is now a grab-and-go burrito anyone can store in their freezer! While this lunch option has a few more ingredients, it can be made just as fast and well in advance so it’s ready to go whenever hunger strikes.
Ingredients (Per Burrito)
1 7oz can white albacore tuna (chunky and packed in water is preferable)
2 tbsp nonfat Greek yogurt
½ tbsp salt
½ tbsp pepper
½ cup shredded cheese (I prefer reduced fat to keep the calories low)
1 burrito tortilla (I use Olé Xtreme Wellness Spinach & Herbs Tortillas)
Optional Ingredients
¼ cup bell pepper (or any crunchy vegetable)
1 tbsp sweet pickle relish
½ tbsp yellow mustard
1 tbsp everything bagel seasoning
½ tbsp hot sauce or sriracha sauce
½ tbsp lemon juice
Instructions
In a bowl use a fork to mash together tuna, nonfat Greek yogurt, salt and pepper. Add in any additional toppings. Once the tuna is mashed to the preferred texture, set aside. On a stove, heat a large skillet over high heat until hot. Once the pan is hot, place the tortilla in the pan for 5 seconds each side. Transfer the tortilla to a clean work surface and shut off the stove. Put the tuna filling on the bottom third of the tortilla, then top with cheese. Compress the filling into the tightest rectangle possible before wrapping. Take the back flap of the tortilla and fold it over the filling as far as it can go without stretching. Then, fold the sides of the tortilla over the filling. From there, roll up the burrito, folding the edges as you go; this will take practice. Once the burrito is wrapped, transfer it back to the skillet, seal side down, set over high heat and let it seer on both sides for two to three minutes; this will ensure the burrito stays wrapped and the cheese is melted. After the burrito is sealed, wrap in tin foil and store it in the freezer. To reheat it, place it in the microwave wrapped in a damp paper towel for four to five minutes. Optionally, you can then put it into a 400 degree Fahrenheit oven or toaster oven for 6 minutes or until the exterior is crunchy.
Oven-Baked Honey-Garlic Chicken Thighs with Roasted Carrots
While there are a lot of fancy cooking adjectives in the title, this is actually the best time saver on the list. In the vein of one-pot meals, everything is cooked at once, in the same pan, at the same temperature; just pop it in the oven and let it go! Since this recipe cooks for 30-40 minutes, it is a perfect time to squeeze some extra studying in.
Ingredients
2 bone-in skin-on chicken thighs
2 carrots
¼ cup water
½ tbsp pepper
½ cup soy sauce (low-sodium is preferred)
2 tbsp honey
4 cloves minced garlic (four is the minimum number)
Olive Oil or Avocado Spray
Optional Ingredients
2 tsp paprika
2 tsp red pepper flakes
½ Tbsp lemon juice
Instructions
Preheat an oven to 400 degrees Fahrenheit. Wash and peel the carrots. For peeling without a peeler, scrape the carrot down with the edge of a spoon until all the rough parts have been smoothed out. Cut the carrots into coins and place them into a plastic bag filled with water. Put the bag into the microwave for three minutes or until the carrots are soft. While the carrots are cooking, pat the chicken dry with a paper towel and cover in salt, pepper and optionally paprika. In a saucepan or skillet over medium heat combine soy sauce, honey, garlic and the optional red pepper flakes and lemon juice. Season with salt to taste, adjusting ratios as needed and let the sauce reduce for three to five minutes. Once the sauce has reduced to the desired level of thickness, remove from heat and set aside. In an oven safe pan lay down a sheet of aluminum foil and coat in either two tablespoons of olive oil or spray it down with avocado oil spray. Drain the carrot bag of its water and transfer them onto the pan. Lay the carrots down in one layer so they are all in contact with the foil. There are two ways to add the chicken to the pan. The first and recommended way is to place the chicken on a wire rack placed on top of the pan. In place of a wire rack, the slotted toaster tray in a toaster oven will work too. This method allows for the chicken drippings to caramelize and help cook the carrots. The second method is to place the chicken into the center of the pan, ensuring the bottom is in full contact with the foil. Pour the sauce over the chicken and carrots and place it into the oven for 30 to 40 minutes. Once the chicken has reached an internal temperature of 165 degrees Fahrenheit, remove the pan from the oven and enjoy!
While there might not be enough time in a day, making a quality meal doesn’t have to be pushed to the last second.
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Featured Image Photographed by Katie Smith on Unsplash
