healthy in a hurry photography by KEN BURRIS EatingWell.com

Transcription

1 healthy in a hurry Great ideas for meals in minutes! photography by KEN BURRIS

2 Shopping List This list outlines everything you need to make all the recipes for the week: Shop For: Produce 1 bunch asparagus 1 bunch chives 1 bunch scallions 1 bunch cilantro 8 ounces snap peas 1 lemon Meat & Seafood 1 pound dry sea scallops 1 pound lean ground beef 12 ounces boneless pork loin chops or tenderloin Dry Goods 1 15-ounce can crushed tomatoes 1 14-ounce can reduced-sodium beef broth 1 16-ounce package wholewheat spaghetti 1 14-ounce box instant or quick-cooking brown rice 1 15-ounce can kidney beans Dairy & Refrigerated 1 8-ounce block extra-sharp Cheddar cheese 1 4-ounce block fontina cheese 1 dozen eggs 1 pound ball whole-wheat pizza dough Freezer 1 10-ounce package frozen chopped spinach Check Your Pantry For: Flavorings Salt Pepper Chili powder Cinnamon Curry powder Garlic Onions Dry Goods Cornstarch Sugar Oil, Vinegar, Condiments Olive oil Canola oil Reduced-sodium soy sauce Rice vinegar Refrigerator Butter Nonfat milk

3 Monday Spring Pizza 40 Makes: 5 servings Active time: 25 minutes Total: 40 minutes Equipment: Pizza stone or pizza pan Cost per serving: under $2 Asparagus spears arranged like sun rays welcome spring in this easy pie. Make it a meal: Serve with baby greens tossed with vinaigrette and pecans. 3 tablespoons extra-virgin olive oil, divided 3 cloves garlic, minced 1 bunch asparagus (about 1 pound) 1/2 cup snipped fresh chives (from 1 bunch), divided 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1 pound whole-wheat pizza dough 1 cup shredded fontina or mozzarella cheese 1. Position rack in lower third of oven, place a pizza stone or large pizza pan on the rack and preheat oven to 450 F for at least 15 minutes. 2. Meanwhile, combine 2 tablespoons oil and garlic in a small bowl; set aside. Trim asparagus spears to about 6 inches long; slice any thicker stalks in half lengthwise. Toss in a bowl with the remaining 1 tablespoon oil, 1/4 cup chives, salt and pepper. 3. Roll out dough on a lightly floured surface to about a 14-inch circle. 4. Carefully remove the pizza stone or pan from the oven and set on a heatproof surface, such as your stovetop. Place the dough on the stone or pan and brush with the reserved garlic-oil mixture. Arrange the asparagus in a circular pattern on the dough with the tips facing out. Top with cheese and the remaining chives. 5. Carefully return the stone or pan to the oven and bake the pizza on the lower rack until crispy and golden and the cheese is melted, about 15 minutes. Per serving: 368 calories; 20 g fat (5 g sat, 8 g mono); 25 mg cholesterol; 39 g carbohydrate; 1 g added sugars; 14 g protein; 3 g fiber; 536 mg sodium; 167 mg potassium. Nutrition bonus: Folate (23% daily value), Vitamin A (20% dv).

4 Tuesday Curry Scallops & Cilantro Rice h w h h 25 Makes: 4 servings, about 3 scallops & 3/4 cup rice each Active time: 25 minutes Total: 25 minutes Cost per serving: under $4.50 This dish pairs curry-coated scallops and brown rice seasoned with cilantro, scallions and lemon. Use instant (or quick-cooking) rice and follow package directions for 4 servings. Or cook a whole 14-ounce box and you ll have enough for the Rice, Cheddar & Spinach Pie later in the week. Make it a meal: Serve with roasted carrots tossed with cumin and coriander. 1 pound dry sea scallops 1/2 teaspoon curry powder 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground pepper 1 tablespoon butter 3 cups cooked instant or quick-cooking brown rice 1/2 cup chopped fresh cilantro 3-4 scallions, thinly sliced Juice of 1 lemon 1. Pat scallops dry and sprinkle both sides with curry powder, 1/4 teaspoon salt and pepper. Heat butter in a large nonstick skillet over medium heat until beginning to sizzle. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Remove to a plate. 2. Add cooked rice, cilantro, scallions, lemon juice and the remaining 1/4 teaspoon salt to the pan. Cook, stirring, until heated through, about 1 minute. Serve the scallops with the rice. Per serving: 305 calories; 5 g fat (2 g sat, 1 g mono); 35 mg cholesterol; 44 g carbohydrate; 0 g added sugars; 19 g protein; 3 g fiber; 750 mg sodium; 342 mg potassium. Nutrition bonus: Vitamin C (15% daily value).

5 Wednesday Cincinnati Chili h f h h 35 Makes: 4 servings, about 11/4 cups pasta & 11/4 cups chili each Active time: 20 minutes Total: 35 minutes Cost per serving: under $3 Cincinnati has a unique spin on chili they serve it over spaghetti. Typically it s just made with meat, no beans, but we couldn t resist adding them to bulk it up plus add fiber and nutrients. Cook a one-pound box of pasta and reserve half the cooked noodles for Pork & Snap Pea Lo Mein later in the week. Make it a meal: Serve with sliced cucumber and red onion with lemon juice and olive oil. 8 ounces whole-wheat spaghetti 1 tablespoon extra-virgin olive oil 1 pound lean (90% or leaner) ground beef 1 medium onion, diced 2 tablespoons chili powder 1/2 teaspoon ground cinnamon 1 15-ounce can crushed tomatoes, preferably fire-roasted 1 14-ounce can reduced-sodium beef broth 1 15-ounce can kidney beans, rinsed 1/2 cup chopped fresh cilantro, divided 1. Cook pasta in a large pot of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and set aside. 2. Meanwhile, heat oil in a large skillet over medium-high heat. Add beef, onion, chili powder and cinnamon. Cook, stirring and breaking up lumps with a spoon, until the onion is beginning to soften, about 5 minutes. Stir in tomatoes and broth; bring to a boil. Reduce heat to a lively simmer and cook, stirring frequently, until the sauce is thickened, about 15 minutes. 3. Stir beans and all but 2 tablespoons cilantro into the sauce. Cook, stirring, until heated through, about 1 minute more. Serve the chili over the pasta. Garnish with the remaining cilantro. Per serving: 548 calories; 14 g fat (4 g sat, 7 g mono); 72 mg cholesterol; 71 g carbohydrate; 0 g added sugars; 38 g protein; 17 g fiber; 696 mg sodium; 1,117 mg potassium. Nutrition bonus: Zinc (52% daily value), Iron (43% dv), Vitamin A (42% dv), Magnesium (39% dv), Potassium (32% dv), Folate (27% dv), Vitamin C (22% dv).

6 Thursday Pork & Snap Pea Lo Mein h w h f h h 30 Makes: 4 servings, about 11/2 cups each Active time: 30 minutes Total: 30 minutes Cost per serving: under $2 We love this flavorful dish with snap peas, but snow peas or asparagus work well too. If you have leftover noodles, skip Step 1; add the noodles as directed in Step 3, but keep cooking over low heat until heated through. Make it a meal: Serve with shredded radish and cabbage tossed with rice vinegar. 8 ounces whole-wheat spaghetti 1/3 cup reduced-sodium soy sauce 3 tablespoons rice vinegar 2 teaspoons cornstarch 1 teaspoon sugar 2 tablespoons canola oil 2 cups snap peas, trimmed 12 ounces boneless pork loin chops or tenderloin, trimmed, cut into thin strips 3 cloves garlic, minced 3-4 scallions, sliced 1. Cook pasta in a large pot of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain. 2. Combine soy sauce, rice vinegar, cornstarch and sugar in a small bowl. 3. Heat oil in a large nonstick skillet over medium-high heat. Add snap peas and cook, stirring frequently, until beginning to soften, about 2 minutes. Add pork and cook, stirring, until no longer pink on the outside, about 2 minutes. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir the soy sauce mixture, pour into the pan and cook, stirring, until thickened, 30 seconds to 1 minute. Remove from the heat. Add the pasta to the pan and toss to coat with the sauce. Serve topped with scallions. Per serving: 413 calories; 12 g fat (2 g sat, 6 g mono); 50 mg cholesterol; 52 g carbohydrate; 1 g added sugars; 27 g protein; 8 g fiber; 756 mg sodium; 412 mg potassium. Nutrition bonus: Magnesium (27% daily value), Iron (21% dv), Zinc (19% dv), Vitamin C (17% dv).

7 Friday Rice, Cheddar & Spinach Pie 45 Makes: 6 servings Active time: 15 minutes Total: 45 minutes Cost per serving: under $2 This rice, spinach and Cheddar pie is a cinch especially if you have leftover rice from earlier in the week. If you don t, follow package directions for 4 servings to get about 3 cups cooked. Make it a meal: Steam artichokes and serve with light mayo mixed with lemon for dipping. 3 tablespoons extra-virgin olive oil 1 small onion, finely chopped 3 cloves garlic, minced 1 10-ounce package frozen chopped spinach, thawed and squeezed dry 3 cups cooked instant or quick-cooking brown rice 1 cup diced extra-sharp Cheddar cheese 1/2 teaspoon freshly ground pepper 1/4 teaspoon salt 4 large eggs 1/4 cup nonfat milk 1. Preheat oven to 425 F. Generously coat a 9-inch pie pan with cooking spray. 2. Heat oil in a large skillet over medium heat. Add onion and cook, stirring frequently, until beginning to brown, about 5 minutes. Add garlic and spinach; cook, stirring, 1 minute more. Transfer to a large bowl. Add rice, cheese, pepper and salt to the bowl and stir to combine. 3. Whisk eggs and milk in a medium bowl. Stir into the spinach-rice mixture. Transfer to the prepared pan and smooth the top with a spatula. 4. Bake the pie until lightly browned in spots, about 25 minutes. Let stand for 5 minutes before cutting into wedges. Per serving: 340 calories; 18 g fat (6 g sat, 8 g mono); 144 mg cholesterol; 30 g carbohydrate; 0 g added sugars; 14 g protein; 3 g fiber; 309 mg sodium; 300 mg potassium. Nutrition bonus: Vitamin A (119% daily value), Calcium & Folate (23% dv).