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It's summertime!  No one wants to spend hours in the kitchen every night.  BUT, ordering in and eating out are costly, both to your wallet AND your waistline.  So, here are 5 YUMMY {mostly} healthy recipes to cook in UNDER 30 minutes!  Yep, you read that right!  You're welcome! BONUS: Nutrition facts included!

1.  Creamy Garlic Pasta with Shrimp & Vegetables

May/June 2010

Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

Creamy Garlic Pasta with Shrimp & Vegetables

Makes: 4 servings, about 2 cups each

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INGREDIENTS

  • 6 ounces whole-wheat spaghetti
  • 12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
  • 1 bunch asparagus, trimmed and thinly sliced
  • 1 large red bell pepper, thinly sliced
  • 1 cup fresh or frozen peas
  • 3 cloves garlic, chopped
  • 1 1/4 teaspoons kosher salt
  • 1 1/2 cups nonfat or low-fat plain yogurt
  • 1/4 cup chopped flat-leaf parsley
  • 3 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon freshly ground pepper
  • 1/4 cup toasted pine nuts (see Tip; optional)

PREPARATION

  1. Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
  2. Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

TIPS & NOTES

  • Ingredient Note: Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp orMarine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
  • Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.

NUTRITION

Per serving: 385 calories; 6 g fat (1 g sat, 3 g mono); 168 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 34 g protein; 10 g fiber; 658 mg sodium; 887 mg potassium.

Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (71% dv), Folate (60% dv), Iron & Magnesium (35% dv), Calcium & Zinc (28% dv), Potassium (25% dv).

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat

 

2.  Chopped Greek Salad with Chicken

July/August 2009

Chicken turns this Greek-inspired salad into a substantial main course. Feel free to substitute other chopped fresh vegetables, such as broccoli or bell peppers, for the tomatoes or cucumber. Use leftover chicken, store-roasted chicken or quickly poach a couple boneless, skinless chicken breasts while you prepare the rest of the salad. Serve with pita bread and hummus.

 

See how to make this recipe
Makes: 4 servings, about 3 cups each

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INGREDIENTS

  • 1/3 cup red-wine vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 6 cups chopped romaine lettuce
  • 2 1/2 cups chopped cooked chicken, (about 12 ounces; see Tip)
  • 2 medium tomatoes, chopped
  • 1 medium cucumber, peeled, seeded and chopped
  • 1/2 cup finely chopped red onion
  • 1/2 cup sliced ripe black olives
  • 1/2 cup crumbled feta cheese

PREPARATION

  1. Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.

TIPS & NOTES

  • Tip: If you don't have cooked chicken, poach 1 pound chicken breasts for this recipe. Place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.

NUTRITION

Per serving: 343 calories; 18 g fat (5 g sat, 7 g mono); 89 mg cholesterol; 11 g carbohydrates; 31 g protein;3 g fiber; 619 mg sodium; 659 mg potassium.

Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (45% dv), Folate (31% dv), Potassium (19% dv), Calcium (15% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 3 1/2 lean meat, 2 fat

 

3.  Black Bean & Salmon Tostadas

January/February 2010

Pickled jalapeños, cilantro and avocado perk up convenient canned salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa.
Black Bean & Salmon Tostadas

Makes: 4 servings, 2 tostadas each

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INGREDIENTS

  • 8 6-inch corn tortillas
  • Canola oil cooking spray
  • 1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
  • 1 avocado, diced
  • 2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
  • 2 cups coleslaw mix (see Tip) or shredded cabbage
  • 2 tablespoons chopped cilantro
  • 1 15-ounce can black beans, rinsed
  • 3 tablespoons reduced-fat sour cream
  • 2 tablespoons prepared salsa
  • 2 scallions, chopped
  • Lime wedges (optional)

PREPARATION

  1. Position racks in upper and lower thirds of the oven; preheat to 375°F.
  2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
  3. Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
  4. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

TIPS & NOTES

  • Kitchen tip: Look for convenient preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.

NUTRITION

Per serving: 319 calories; 11 g fat (2 g sat, 6 g mono); 16 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Folate (27% dv), Potassium (19% dv), Iron (18% dv), source of omega-3s.

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 1/2 lean meat, 1 1/2 fat

 

4.  Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado

March/April 2008

This recipe was inspired by the popular Chilean sandwich, called a churrasco, that features a thin sandwich steak, mashed avocado and a type of salsa called Pebre. We have substituted tender strip steak for sandwich steaks to make a satisfying steak dinner. Searing a steak on the stovetop and then finishing it in a moderate oven allows for good browning, and the gentle heat helps ensure a tender result.
    Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado

    Makes: 4 servings

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    INGREDIENTS

    PEBRE SAUCE

    • 1/2 cup finely chopped sweet onion, such as Vidalia or Walla Walla
    • 1 medium-large tomato, seeded and diced
    • 1/3 cup chopped fresh cilantro
    • 2 tablespoons minced jalapeño, or serrano pepper
    • 2 tablespoons red-wine or cider vinegar
    • 1 clove garlic, minced
    • 1/4 teaspoon kosher salt

    STEAK

    • 3/4 teaspoon paprika
    • 3/4 teaspoon ground cumin
    • 3/4 teaspoon dried oregano
    • 3/4 teaspoon kosher salt, divided
    • 1/2 teaspoon ground pepper
    • 2 8- to 10-ounce New York strip (top loin) steaks, trimmed
    • 2 teaspoons canola oil
    • 2 avocados, pitted and peeled

    PREPARATION

    1. To prepare Pebre Sauce: Place onion in a medium bowl, cover with ice water and let soak for 10 to 20 minutes. Drain. Combine the onion, tomato, cilantro, jalapeño (or serrano), vinegar, garlic and 1/4 teaspoon salt in a medium bowl.
    2. Preheat oven to 325°F.
    3. To prepare steak: Mix paprika, cumin, oregano, 1/2 teaspoon salt and pepper in a small bowl. Rub the spice mixture evenly over both sides of steaks.
    4. Heat oil in a large ovenproof skillet, such as cast iron, over medium-high. Add the steaks and cook just until browned, 1 to 2 minutes per side. Transfer the pan to the oven and roast the steaks 5 to 7 minutes for medium-rare, depending on thickness. Transfer to a clean cutting board. Tent with foil and let rest for 5 minutes.
    5. Meanwhile, mash avocados with the remaining 1/4 teaspoon salt in a small bowl.
    6. Carve the steak into thin slices. Serve with the avocado and Pebre Sauce.

    TIPS & NOTES

    • Make Ahead Tip: The Pebre Sauce will keep, covered, in the refrigerator for up to 2 days. Bring to room temperature before serving.

    NUTRITION

    Per serving: 344 calories; 23 g fat (4 g sat, 13 g mono); 49 mg cholesterol; 13 g carbohydrates; 25 gprotein; 8 g fiber; 337 mg sodium; 899 mg potassium.

    Nutrition Bonus: Zinc (33% daily value), Vitamin C (30% dv), Potassium (26% dv), Folate (25% dv).

    Exchanges: 3 lean meat, 3 fat

     

    5.  Chipotle Chicken Quinoa Burrito Bowl

    EatingWell.com May 2016

    This chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.

    See how to make this recipe

    Makes: 4 servings

    Serving Size: 1 burrito bowl, about 2 1/2 cups

    Active Time:

    Total Time:

    INGREDIENTS

    • 1 tablespoon finely chopped chipotle peppers in adobo sauce
    • 1 tablespoon extra-virgin olive oil
    • 1/2 teaspoon garlic powder
    • 1/2 teaspoon ground cumin
    • 1 pound boneless, skinless chicken breast
    • 1/4 teaspoon salt
    • 2 cups cooked quinoa
    • 2 cups shredded romaine lettuce
    • 1 cup canned pinto beans, rinsed
    • 1 ripe avocado, diced
    • 1/4 cup prepared pico de gallo or other salsa
    • 1/4 cup shredded Cheddar or Monterey Jack cheese
    • Lime wedges for serving

    PREPARATION

    1. Preheat grill to medium-high or preheat broiler.
    2. Combine chipotles, oil, garlic powder and cumin in a small bowl.
    3. Oil the grill rack (see Tip) or a rimmed baking sheet, if broiling. Season chicken with salt. Grill the chicken for 5 minutes or broil it on the prepared baking sheet for 9 minutes. Turn, brush with the chipotle glaze and continue cooking until an instant-read thermometer inserted in the thickest part registers 165°F, 3 to 5 minutes more on the grill or 9 minutes more under the broiler. Transfer to a clean cutting board. Chop into bite-size pieces.
    4. Assemble each burrito bowl with 1/2 cup quinoa, 1/2 cup chicken, 1/2 cup lettuce, 1/4 cup beans, 1/4 avocado, 1 tablespoon pico de gallo (or other salsa) and 1 tablespoon cheese. Serve with a lime wedge.

    TIPS & NOTES

    • To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

    NUTRITION

    Per Serving: 452 calories; 19 g fat (4 g sat, 10 g mono); 90 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 3 g total sugars; 36 g protein; 9 g fiber; 462 mg sodium; 995 mg potassium.

    Nutrition Bonus: Vitamin A (45% daily value), Folate (40% dv)

    Carbohydrate Servings: 2 1/2

    Exchanges: 2 fat, 3 1/2 lean protein, 2 starch, 1/2 vegetable

     

    HAPPY EATING!

    Courtesy of: www.driftwoodmarket.net

    June 19, 2016 by Beth Martin

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