Pillsbury Fast and Healthy Cookbook: Delicious Family Meals in 30 Minutes or Less by Pillsbury Editors, EPUB, 0470287446

December 13, 2017

Pillsbury Fast and Healthy Cookbook: Delicious Family Meals in 30 Minutes or Less by Pillsbury Editors

  • Print Length:
  • Publisher: Pillsbury
  • Publication Date: March 13, 2009
  • Language: English
  • ASIN: B006774K10
  • ISBN-10: 0470287446
  • ISBN-13: 978-0470287446
  • File Format: EPUB

 

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Copyright © 2011 by General Mills, Minneapolis, Minnesota. All rights reserved.

Published by Wiley Publishing, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Cataloging-in-Publication Data:

Pillsbury fast & healthy cookbook / Pillsbury editors.

p.cm.

Includes index.

ISBN 978-0-470-28744-6 (paper : alk. paper); 978-1-118-10998-4 (ebook); 978-1-118-10999-1 (ebook); 978-1-118-11000-3 (ebook)

1. Quick and easy cookery. 2. Low-fat diet—Recipes. 3. Low-calorie diet—Recipes. 4. High-fiber diet—Recipes. I. Pillsbury Company. II. Title: Pillsbury fast and healthy cookbook.

TX833.5.P548 2009

641.5’55—dc22

2008019009

10 9 8 7 6 5 4 3 2 1

Cover photo: Grilled Marinated Shrimp

General Mills

Editorial Director: Jeff Nowak

Manager, Cookbooks: Lois Tlusty

Senior Health Editor: Cheri Olerud

Senior Food Editor: Lola Whalen

Recipe Development and Testing: Pillsbury Kitchens

Photography: General Mills Photography Studios and Image Library

Wiley Publishing, Inc.

Publisher: Natalie Chapman

Executive Editor: Anne Ficklen

Editor: Adam Kowit

Production Manager: Michael Olivo

Senior Production Editor: Jacqueline Beach

Cover Design: Suzanne Sunwoo

Art Director: Tai Blanche

Layout: Elizabeth Brooks, Erin Zeltner

Manufacturing Manager: Kevin Watt

dear friends,

Great-tasting and healthy? Quick, too? All in one?

Surprisingly, you can get all three in one: great taste, health and fast recipes all come together in this new Pillsbury Fast & Healthy Cookbook.

Look for an up-front, practical guide to give you the simple, but very important keys to good health, plus ways to get your family to think healthy. Also included is an easy-to-use pantry list that you’ll refer to again and again. Many useful and helpful tips are included to make the recipes even better, faster or healthier, if possible.

All 140 recipes follow the principles of healthy eating, being lower in fat and calories and higher in fiber and nutrients than most recipes. You can make any recipe in just three or four steps and all are done in 30 minutes or less, with Superfast recipes ready in 20 minutes or less.

Plan a memorable potluck recipe from the Fast Family Favorites chapter, make your next weeknight meal from the Meals in 20 Minutes Max chapter or pick an easy appetizer from the Fast and Fun Snacks chapter.

From Hot off the Grill to Skillet Meals and Casseroles to Sweet Treats, this book is a must-have for busy families.

Sincerely,

the Pillsbury editors

Pillsbury Fast And Healthy Cookbook

contents

Title Page

Fast and Healthy Lifestyle

1 Fast & Fun Snacks

2 Skillet Meals and Casseroles

3 Meals in 20 Minutes Max

4 Fast Family Favorites

5 Salads and Sandwiches

6 Hot off the Grill

7 Sensational Sides

8 Sweet Treats

Helpful Nutrition and Cooking Information

Metric Conversion Guide

fast and healthy lifestyle

Many of us want to lead healthier lives, whether just to feel better or to drop a few pounds. But with the fast pace of life, getting started can be a challenge. Here are some ways to begin.

eat dinner together

If your family eats dinner together most evenings, you already have a solid foundation and are well on your way to healthy eating. Research shows that families who eat together consume more fruits and vegetables, fiber, vitamins and minerals and less fat. The dinner table shapes good eating habits and homemade meals tend to be more wholesome with less added fat than take-out or restaurant foods. And, when families eat together, healthy eating is often a topic of conversation and the lessons learned can have a lasting impact.

find fast and healthy recipes

The recipes in this cookbook are perfect for time-pressed families—they taste great, are fast and easy and use everyday ingredients. They also:

contain fruits, vegetables, beans and whole grains with fiber, vitamins A and C, calcium and iron

call for canola and olive oils that are heart-healthy and good fats for stir-frying and cooking

use fat-free (skim) milk, reduced-fat cheese and reduced-fat or fat-free cream cheese and sour cream

take 10 to 30 minutes to prepare

list calories, calories from fat, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, dietary fiber and % Daily Value for vitamins A and iron and calcium per serving

5 steps to easy and healthy eating

These five actions are key to good health:

Eat More Fruits and Vegetables: Eating at least five servings of fruits and vegetables every day ensures that you get enough vitamins A and C and folic acid and other nutrients necessary for a healthy body.

Choose Whole Grains and Foods High in Fiber: Eating whole grains helps protect against heart disease, diabetes and certain cancers. Fiber keeps foods moving through your digestive tract. To increase your fiber, eat more beans and bran, and look for foods that contain at least three grams of fiber per serving. Equally important, when you increase the amount of fiber you eat, also increase the amount of water you drink, at least six to eight cups every day.

Eat Foods Moderate in Fat and Cholesterol: Reducing fat, especially saturated fat and cholesterol, matters. Replacing high-fat meats with lean cuts and low-fat substitutes, like using turkey kielbasa instead of pork kielbasa or using sirloin steak instead of stew meat, makes a big difference in lowering fat. Use canola or olive oil instead of butter or margarine for stir-fry and skillet dishes. Eat more beans and legumes, and less meat.

Prepare Foods with Less Salt and Sugar: Find ways to cut down on salt (sodium) and sugar. Omit salt from the cooking water when cooking pasta and rice. Eat less chips and crackers. Canned beans and vegetables are convenient and nutritious but contain sodium, so rinse them to reduce the sodium. To reduce sugar, eat less candy and baked goods like cake, doughnuts and muffins, and drink less soda pop.

Be Active Every Day: Devote 30 to 60 minutes most days on any activity you enjoy: walking, running, swimming, biking or whatever you choose. Being active helps prevent disease and maintain weight, builds healthy muscles, joints and bones, and promotes positive mental health and good sleeping habits. It’s okay to break the time into smaller time segments—that’s still beneficial for your heart and other muscles. It’s important for the kids to be active, too. Go for a walk after dinner, play a game of tag, kick the soccer ball, toss the football or find other ways to encourage activity.

in your kitchen

You can make a big difference in reducing fat, sodium, cholesterol and calories when you select and cook fresh, healthy foods. Here’s how:

Cut down on the total amount of fat and saturated fat. When you use fat, think liquid and use canola or olive oil rather than solid butter, shortening or margarine.

Cook without adding fat—braise, steam, poach or bake. Grilling, broiling and using a table-top grill are also good methods because they allow fat to drip off.

Read food labels to compare sodium levels. Pick no-salt-added or low-sodium broths and other foods when you’d like to cut back. Don’t add salt at the table, and don’t cook potatoes, pasta or rice in salted water.

Season the foods you prepare with herbs, lemon juice, vinegar, chopped fresh or dried herbs, chopped fresh chiles, sautéed chopped onions, garlic, gingerroot, spices and juices instead of salt.

Boost the amount of potassium you eat to balance out the sodium. Eat foods that deliver potassium, including bananas, peaches, tuna, beans, spinach and tomatoes.

If you’d like to reduce cholesterol, you can use egg whites and egg substitutes instead of whole eggs. Also increase cholesterol-lowering foods, like oats, barley and other grains.

Select the most colorful fruits and vegetables, highest in vitamins, minerals and phytonutrients. Use frozen and canned fruits and vegetables, they’re just as nutritious as their fresh counterparts. Add vegetables to stir-fries, soups and salads. Eat fruit as a snack or dessert, alone, paired with cheese or prepared in a recipe.

Eat whole-grain breads and cereals made with oats, wheat, rice, corn and other grains. Add grains, legumes and beans to soups, stews and stir-fries to increase fiber and add texture.

fast and healthy family dinners pantry

Having the right ingredients on hand offers a lot of flexibility to prepare fresh, easy and great-tasting low-calorie, low-fat recipes. This pantry list covers the basics, with room to add your family’s favorites.

Fresh Produce

Any fruit or vegetable in season

Broccoli

Cabbage

Carrots

Cucumbers

Garlic

Onions

Potatoes

Salad greens (any variety)

Spinach and other leafy greens

Sweet potatoes

Apples

Bananas

Grapes

Melons

Oranges, tangerines, grapefruit

Dairy

Fat-free (skim) or low-fat (1%) milk

Fat-free sour cream

Plain fat-free yogurt

Flavored fat-free yogurt

Squeeze or tub margarine for spreading

Light cream cheese

Low-fat or reduced-fat cheese

Meats/Poultry/Fish

Well-trimmed beef, pork and lamb cuts (e.g., “loin”)

Skinless chicken and turkey

All types of shellfish and fish, especially fatty types, like salmon and tuna

Lean cold cuts (e.g., sliced roast turkey or beef)

Low-fat sausages (turkey)

Cereals/Pastas

Whole-grain cereals

Old-fashioned oatmeal

Whole-grain pasta, whole wheat couscous

Quinoa, bulgur wheat, quick-cook barley/other whole grains

Snacks

Whole-grain crackers or flatbreads

Rice crackers

Whole-wheat pretzels

Plain popcorn or low-fat microwave popcorn

Fig bars

Graham crackers

Canned and Bottled Goods

Reduced-sodium broths

Reduced-sodium tomato soup

Canned beans

Canned no-salt-added tomatoes

Fat-free bean dip

Canned fruits (in water or fruit juice)

Oils and Dressings/Sauces

Canola oil or soybean oil

Olive oil

Peanut butter

Low-fat or fat-free salad dressings

Sherry vinegar, balsamic vinegar and/or flavored vinegars

Pasta sauce

Salsa

Frozen Foods

Soy burgers and crumbles (look for low-fat brands)

Frozen juices: cranberry, orange, apple

Low-fat frozen yogurt

Whole-fruit freezer pops

Bakery

Whole-grain breads and rolls

Whole-grain English muffins

Whole-grain pitas

Corn tortillas

Whole wheat or white flour tortillas

Beverages

Flavored sparkling water

100% fruit juices

chapter

1

Fast & Fun Snacks

Frosty Mocha

Ginger Tea Coolers

Peach-Berry Smoothie

Very Berry Iced Tea

Strawberry-Orange Fruit Dip

Mango-Mint Fruit Dip

Red Pepper Hummus with Pita Chips

Chipotle Pico de Gallo

Spanish Salsa with Crispy French Bread

Hawaiian Appetizer Quesadillas

Fresh Tomato-Basil Caprese Kabobs

Meatballs with Fire Roasted Tomato Sauce

Margarita Shot-Glass Shrimp

Crispy Shrimp Tarts

Cucumber-Hummus Stacks

Garlic Cream and Tomato Crostini

Fresh Sugar Snap Peas with Sesame

Microwave Dill Tater Snacks

Frosty Mocha

Prep Time: 10 Minutes

Start to Finish: 10 Minutes

4 servings (1 cup each)

11⁄2 cups fat-free (skim) milk

1⁄3 cup chocolate-flavor syrup

2 tablespoons natural-flavor malted milk powder, if desired

2 tablespoons instant coffee granules or crystals

31⁄2 cups small ice cubes

1 In blender, place all ingredients except ice. Cover; blend on medium speed until well mixed.

2 Add ice cubes a few at a time, blending well on medium speed after each addition until smooth.

3 Pour into 4 glasses. Serve immediately.

1 Serving: Calories 110 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 60mg; Total Carbohydrate 23g (Dietary Fiber 0g) % Daily Value: Vitamin A 4%; Vitamin C 0%; Calcium 10%; Iron 4% Exchanges: 1 Starch, 1⁄2 Other Carbohydrate Carbohydrate Choices: 11⁄2

• Instant cappuccino coffee mix can be used in place of the regular coffee.

• To make chocolate shavings for a garnish, pull a vegetable peeler along the edge of a chocolate bar.

Ginger Tea Coolers

Prep Time: 25 Minutes

Start to Finish: 25 Minutes

6 servings (1 cup each)

3 cups water

1 piece (2 inches) unpeeled fresh gingerroot, finely chopped (2 tablespoons)

1⁄3 cup sugar

3 tea bags green tea or 3 teaspoons loose green tea

2 cups lime sparkling water

2 cups ice cubes

1 lemon, thinly sliced, if desired

1 lime, thinly sliced, if desired

1 orange, thinly sliced, if desired

1 In 2-quart saucepan, heat water, gingerroot and sugar to boiling over high heat, stirring to dissolve sugar. Reduce heat. Cover; simmer 5 minutes. Add tea bags; remove from heat. Cover; let steep 5 minutes.

2 Remove tea bags. Cool tea to room temperature, about 10 minutes. Pour through strainer into clean 2-quart pitcher.

3 Add sparkling water to pitcher. Fill 6 glasses with ice cubes. Pour mixture over ice cubes in glasses. Garnish with fruit slices.

1 Serving: Calories 50 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 0mg; Total Carbohydrate 12g (Dietary Fiber 0g) % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 0% Exchanges: 1 Other Carbohydrate Carbohydrate Choices: 1

• Green tea is rich in heart-healthy antioxidants.

• Make extra tea “base” (through step 2) and keep refrigerated up to a week. Just add ice and sparkling water for refreshing iced tea anytime.

Peach-Berry Smoothie

Prep Time: 5 Minutes

Start to Finish: 5 Minutes

4 servings (1 cup each)

2 containers (6 oz each) strawberry low-fat yogurt

1 cup sliced fresh or frozen peaches or nectarines

1 cup sliced fresh strawberries

1 cup crushed ice

1 In blender, place all ingredients. Cover; blend on high speed 30 to 60 seconds or until smooth.

2 Pour into 4 glasses. Serve immediately.

1 Serving: Calories 110 (Calories from Fat 10); Total Fat 1.5g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 0mg; Sodium 55mg; Total Carbohydrate 19g (Dietary Fiber 1g) % Daily Value: Vitamin A 4%; Vitamin C 45%; Calcium 15%; Iron 0% Exchanges: 1⁄2 Fruit, 1⁄2 Other Carbohydrate, 1⁄2 Skim Milk Carbohydrate Choices: 1

• Serve this energizing fruit shake as a quick breakfast or as an after-school snack.

• Frozen whole strawberries, slightly thawed, can be substituted for the fresh.

Very Berry Iced Tea

Prep Time: 10 Minutes

Start to Finish: 10 Minutes

8 servings (1 cup each)

4 cups water

3 tablespoons instant iced tea mix

3 cups raspberry-kiwifruit juice, chilled

1⁄2 cup fresh raspberries

1 In 2-quart pitcher, mix all ingredients except raspberries. Stir in raspberries.

2 Serve tea over ice in glasses.

1 Serving: Calories 60 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 5mg; Total Carbohydrate 16g (Dietary Fiber 0g) % Daily Value: Vitamin A 0%; Vitamin C 10%; Calcium 0%; Iron 2% Exchanges: 1 Other Carbohydrate Carbohydrate Choices: 1

• For a special touch, freeze fresh raspberries in ice cubes and use them in glasses for this tea.

• Garnish with a small skewer of fresh kiwifruit pieces.

Strawberry-Orange Fruit Dip

Prep Time: 15 Minutes

Start to Finish: 15 Minutes

12 servings dip (2 tablespoons each) and fruit

1 package (8 oz) 1⁄3-less-fat cream cheese (Neufchâtel), softened

1⁄4 cup powdered sugar

1⁄2 teaspoon grated orange peel

1⁄2 cup chopped strawberries (about 3 oz)

Assorted fruit for dipping (12 whole strawberries, 2 kiwifruit, peeled and sliced, 12 pineapple chunks, 12 cantaloupe cubes)

1 In small bowl, beat cream cheese, powdered sugar and orange peel with electric mixer on low speed until smooth. Stir in chopped strawberries.

2 Serve with assorted fruit. Cover and refrigerate any remaining dip.

1 Serving: Calories 90 (Calories from Fat 40); Total Fat 4.5g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 15mg; Sodium 80mg; Total Carbohydrate 9g (Dietary Fiber 1g) % Daily Value: Vitamin A 15%; Vitamin C 50%; Calcium 2%; Iron 0% Exchanges: 1⁄2 Fruit, 1⁄2 High-Fat Meat Carbohydrate Choices: 1⁄2

• Use a microplane grater to remove just the orange part of the peel; the white pith underneath has a bitter taste.

• You can make this dip up to one hour ahead. If you want to make it up to 24 hours ahead, stir in the chopped strawberries just before serving.

Mango-Mint Fruit Dip

Prep Time: 10 Minutes

Start to Finish: 10 Minutes

16 servings (about 2 tablespoons dip and 2⁄3 cup fruit each)

1 cup chopped seeded peeled mango (about 1⁄2 medium)

1 teaspoon chopped fresh mint leaves

1 cup marshmallow creme

1 package (8 oz) 1⁄3-less-fat cream cheese (Neufchâtel), softened

Assorted fruit for dipping (2 cups honeydew balls, 2 kiwifruit, peeled and sliced, 2 ripe mangoes, cut into chunks or slices, 2 cups cantaloupe cubes or slices, 1 pint strawberries)

Fresh mint leaves, if desired

1 In food processor, place chopped mango and mint. Cover; process about 10 seconds or until smooth.

2 Add marshmallow creme and cream cheese; process about 10 seconds longer or until well blended. Serve with fruit. Garnish with mint leaves.

1 Serving: Calories 110 (Calories from Fat 30); Total Fat 3.5g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 10mg; Sodium 70mg; Total Carbohydrate 18g (Dietary Fiber 1g) % Daily Value: Vitamin A 25%; Vitamin C 70%; Calcium 2%; Iron 0% Exchanges: 1⁄2 Fruit, 1⁄2 Other Carbohydrate, 1⁄2 High-Fat Meat Carbohydrate Choices: 1

Peeled mango strips are often available in the refrigerated section of the produce department. They can be used in place of fresh mango, but their flavor will differ slightly from that of fresh.

Red Pepper Hummus with Pita Chips

Prep Time: 10 Minutes

Start to Finish: 10 Minutes

12 servings (2 tablespoons hummus each)

1 can (19 oz) chick peas or garbanzo beans, drained, rinsed

1 tablespoon lemon juice

1 tablespoon olive or canola oil

2 cloves garlic, chopped

1⁄3 cup drained roasted red bell peppers (from a jar)

Chopped fresh parsley

1 package (7 oz) pita chips

1 In food processor, place chick peas, lemon juice, oil and garlic. Cover; process 1 to 2 minutes or until smooth. Add roasted peppers; process 30 to 60 seconds or until peppers are finely chopped.

2 Place in serving bowl; cover and refrigerate until ready to serve.

3 Sprinkle with parsley. Serve with pita chips.

1 Serving: Calories 140 (Calories from Fat 40); Total Fat 4.5g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 85mg; Total Carbohydrate 21g (Dietary Fiber 4g) % Daily Value: Vitamin A 6%; Vitamin C 15%; Calcium 0%; Iron 8% Exchanges: 11⁄2 Starch, 1⁄2 Fat Carbohydrate Choices: 11⁄2

• You can serve this Middle Eastern spread like they do in Turkey—make a depression in the middle of the bowl of hummus, and spoon in a tablespoon of olive oil.

• If a food processor is not available, mash the chick peas with a fork. The mixture may be slightly lumpy, but does not interfere with the wonderful flavor.

tips for dips

Double Duty Dips

Leftover dips can make a great spread for all kinds of hot or cold sandwiches; try sweet and savory spreads. Spread dips on bread and pair them with lean roast beef, a hamburger or leftover chicken.

Tip-Top Dip Tops

To dress up a dish of dip, especially one that has a dull or neutral color, garnish with one or more of the following:

Minced chopped herbs

Finely shredded carrots

Minced red, yellow and/or green bell pepper

Chopped green onions

Minced tomato and red onion

Fat-free sour cream sprinkled with chili powder or paprika or decorated with a small herb sprig

Low-Fat Dippers

Breads

French bread slices

Cocktail bread

Pita chips

Quartered slices of whole-grain bread

Crackers/chips

Melba rounds

Crisp bread

Reduced-fat and fat-free crackers

Mini rice cakes

Baked tortilla or potato chips

Whole-grain crackers

Vegetables

Carrots, celery, zucchini, jicama or green, red or yellow bell pepper sticks

Thick slices of cucumber

Whole mushrooms, radishes, cherry tomatoes, snow pea pods, sugar snap peas

Broccoli, cauliflower florets

Chipotle Pico de Gallo

Prep Time: 20 Minutes

Start to Finish: 20 Minutes

12 servings (3 cups)

1 cup coarsely chopped unpeeled seedless cucumber

1⁄2 cup chopped peeled jicama

1⁄2 cup chopped red bell pepper

1 tablespoon lime juice

1 tablespoon honey

1⁄4 teaspoon salt

2 seedless oranges, peeled, coarsely chopped

2 chipotle chiles in adobo sauce (from a can), chopped

12 oz whole-grain tortilla chips

1 In medium bowl, mix all ingredients except chips.

2 Serve immediately with chips, or cover and refrigerate until serving time.

1 Serving (¼ Cup): Calories 160 (Calories from Fat 60); Total Fat 6g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 0mg; Sodium 180mg; Total Carbohydrate 25g (Dietary Fiber 3g) % Daily Value: Vitamin A 6%; Vitamin C 35%; Calcium 0%; Iron 2% Exchanges: 1 Starch, ½ Other Carbohydrate, 1 Fat Carbohydrate Choices: 1½

This smoky pico de gallo is excellent with grilled chicken, fish or pork. To turn up the heat, add more adobo. To make this relish less spicy, use just one chipotle chile.

Spanish Salsa with Crispy French Bread

Prep Time: 20 Minutes

Start to Finish: 30 Minutes

16 servings (2 slices bread and 1⁄4 cup salsa each)

Bread

32 very thin diagonal slices French bread

Cooking spray

Salsa

1 cup finely chopped fresh mushrooms

1 tablespoon chopped fresh parsley

1 tablespoon balsamic or red wine vinegar

2 teaspoons dried basil leaves

1⁄4 teaspoon salt

6 plum (Roma) tomatoes, finely chopped

2 medium green onions, sliced (2 tablespoons)

1 jar (6 oz) marinated artichoke hearts, drained, finely chopped

1 can (41⁄4 oz) chopped ripe olives, drained

1 Heat oven to 325°F. Line cookie sheet with foil. Place bread slices on cookie sheet; spray lightly with cooking spray. Bake 7 to 10 minutes or until very crisp. Place bread slices on cooling rack; cool completely.

2 Meanwhile, in decorative bowl, mix salsa ingredients. Let stand at room temperature 10 minutes to blend flavors, or cover and refrigerate until serving time. Serve salsa with crispy bread slices.

1 Serving: Calories 30 (Calories from Fat 5); Total Fat 1g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 100mg; Total Carbohydrate 4g (Dietary Fiber 0g) % Daily Value: Vitamin A 2%; Vitamin C 4%; Calcium 0%; Iron 2% Exchanges: 1⁄2 Other Carbohydrate Carbohydrate Choices: 0

• Any variety of tomato will work in this recipe. We call for plum (Roma) tomatoes because they are firm in texture and don’t contain a lot of seeds.

• Instead of French bread slices, serve this refreshing salsa with tortilla chips.

Hawaiian Appetizer Quesadillas

Prep Time: 20 Minutes

Start to Finish: 30 Minutes

32 appetizers

1 package (11.5 oz) flour tortillas for burritos (8 tortillas)

Cooking spray

1 cup finely chopped cooked Canadian bacon (about 5 oz)

1⁄2 cup crushed pineapple (from 8-oz can), well drained

1 cup finely shredded Mexican cheese blend (4 oz)

1⁄2 cup mango or peach salsa*

1 Move oven rack to lowest position; heat oven to 400°F. Spray 1 side of 4 tortillas with cooking spray. On large cookie sheet, place tortillas, sprayed sides down, overlapping in center so tortillas do not hang over edge of sheet. Top evenly with bacon, pineapple, cheese and remaining tortillas. Spray tops of tortillas with cooking spray. Place another cookie sheet on top of tortillas; press down.

2 Place on lowest oven rack; bake 8 to 10 minutes or until bottom tortillas are golden brown. Turn cookie sheets and quesadillas over. Bake about 5 minutes longer or until bottoms are golden brown and cheese is melted. Cut each into 8 small wedges; serve warm with salsa.

*You can stir fresh mango or peach pieces into salsa if you can’t find mango or peach salsa.

1 Appetizer: Calories 60 (Calories from Fat 25); Total Fat 2.5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 5mg; Sodium 160mg; Total Carbohydrate 7g (Dietary Fiber 0g) % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 4%; Iron 2% Exchanges: 1⁄2 Starch, 1⁄2 Fat Carbohydrate Choices: 1⁄2

about quesadillas

Quesadillas (kay-sah-DEE-yahs) take their name from the Spanish word for cheese, queso. At its simplest, this Mexican-inspired snack is nothing more than cheese melted between two tortillas and cut into wedges but it’s easy to add more ingredients to vary the flavors. For a bite-size version, roll up a tortilla with some shredded cheese and a slice of ham and microwave for about 30 seconds. Slice the roll into one-inch pieces and serve.

Fresh Tomato-Basil Caprese Kabobs

Prep Time: 30 Minutes

Start to Finish: 30 Minutes

34 kabobs

1⁄4 cup extra-virgin olive oil

2 tablespoons lemon juice

2⁄3 cup coarsely chopped fresh basil leaves or lemon basil leaves

1⁄4 teaspoon salt

1⁄4 teaspoon freshly ground black pepper

1 pint (2 cups) red cherry tomatoes

1 pint (2 cups) yellow cherry tomatoes

2 medium zucchini or yellow summer squash, cubed

1 lb fresh mozzarella cheese, cubed

34 (6-inch) bamboo skewers

Fresh basil leaves, if desired

1 In large bowl, mix oil, lemon juice, basil, salt and pepper, using wire whisk. Add tomatoes, zucchini and cheese. Cover and refrigerate 10 minutes.

2 Drain vegetables, reserving olive oil mixture. Thread skewers alternately with tomatoes, zucchini and cheese; top with basil leaf. Serve kabobs with reserved olive oil mixture.

1 Kabob: Calories 60 (Calories from Fat 40); Total Fat 4.5g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 5mg; Sodium 90mg; Total Carbohydrate 2g (Dietary Fiber 0g) % Daily Value: Vitamin A 8%; Vitamin C 8%; Calcium 10%; Iron 0% Exchanges: 1⁄2 Vegetable, 1 Fat Carbohydrate Choices: 0

• Virtually any skewer-able vegetable will work in this recipe. Try red, green or yellow bell pepper pieces or fresh pea pods.

• Make ahead for even more flavor.

Meatballs with Fire Roasted Tomato Sauce

Prep Time: 20 Minutes

Start to Finish: 30 Minutes

15 servings (2 meatballs each)

Meatballs

1 lb extra-lean (at least 90%) ground beef

1⁄4 cup unseasoned dry bread crumbs

1⁄2 teaspoon garlic salt

1⁄4 teaspoon pepper

4 medium green onions, finely chopped (1⁄4 cup)

1 egg

Sauce

1 jar (25.5 oz) fire roasted tomato pasta sauce

3⁄4 cup dried cherries, chopped

1⁄2 cup water

2 tablespoons cider vinegar or wine vinegar

Chopped fresh chives, if desired

1 Heat oven to 400°F. In large bowl, mix meatball ingredients. Shape into 30 (1-inch) meatballs. Place in ungreased 13×9-inch pan.

2 Bake uncovered about 15 minutes or until thoroughly cooked and no longer pink in center.

3 Meanwhile, in 3-quart saucepan, heat all sauce ingredients except chives to boiling, stirring occasionally; reduce heat. Stir in meatballs. Sprinkle with chives. Serve in chafing dish or slow cooker on Low heat setting.

1 Serving: Calories 110 (Calories from Fat 35); Total Fat 3.5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 35mg; Sodium 200mg; Total Carbohydrate 11g (Dietary Fiber 1g) % Daily Value: Vitamin A 15%; Vitamin C 8%; Calcium 2%; Iron 8% Exchanges: 1 Other Carbohydrate, 1 Lean Meat Carbohydrate Choices: 1

• One can (14.5 oz) fire roasted diced tomatoes can be used instead of the water in the sauce.

• Instead of toothpicks, try spearing these meatballs with pretzel sticks.

Margarita Shot-Glass Shrimp

Prep Time: 30 Minutes

Start to Finish: 30 Minutes

24 appetizers

Lime wedges, if desired

Coarse salt, if desired

Coarse ground black pepper, if desired

1 cup zesty cocktail sauce

1⁄2 cup finely chopped red or yellow bell pepper

1 tablespoon lime juice

2 cans (8 oz each) crushed pineapple in juice, drained

24 cooked deveined peeled large shrimp (about 2 lb)

Cilantro sprigs, if desired

1 Rub rims of 24 (2-oz) cordial glasses (shot glasses) with lime wedges; dip rims in coarse salt and pepper.

2 In medium bowl, mix cocktail sauce, bell pepper, lime juice and pineapple. Place about 1 tablespoon sauce mixture in bottom of each glass. Place 1 shrimp in each glass; top each with lime wedge and cilantro sprig. Serve immediately, or cover and refrigerate until serving time.

Alternative Method: In medium bowl, mix cocktail sauce, bell pepper, lime juice and pineapple. Serve immediately, or cover and refrigerate until serving time. To serve, spoon cocktail sauce mixture into small serving bowl; place on serving tray. Arrange shrimp around bowl of sauce. Garnish with lime wedges and cilantro sprigs.

1 Appetizer: Calories 40 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 35mg; Sodium 170mg; Total Carbohydrate 5g (Dietary Fiber 0g) % Daily Value: Vitamin A 6%; Vitamin C 15%; Calcium 0%; Iron 4% Exchanges: 1⁄2 Other Carbohydrate, 1⁄2 Very Lean Meat Carbohydrate Choices: 1⁄2

• Buy plastic disposable shot glasses at a party supply store if you don’t have enough glass ones.

• Regular seafood cocktail sauce plus 1⁄8 teaspoon ground red pepper (cayenne) can be used in place of the zesty cocktail sauce.

Crispy Shrimp Tarts

Prep Time: 25 Minutes

Start to Finish: 30 Minutes

24 appetizers

24 frozen mini fillo shells (from two 2.1-oz packages)

1⁄2 cup cream cheese spread (from 8-oz container)

24 frozen cooked deveined peeled medium shrimp

1⁄4 cup Chinese plum sauce

Grated lime peel, if desired

1 Heat oven to 350°F. Place fillo shells on ungreased large cookie sheet.

2 Stir cream cheese to soften. Spoon 1 teaspoon cream cheese into each shell. Top each with 1 shrimp.

3 Bake about 2 minutes or until cream cheese is soft. Remove from cookie sheet; place on serving platter. Top each with 1⁄2 teaspoon plum sauce and lime peel.

1 Appetizer: Calories 40 (Calories from Fat 20); Total Fat 2.5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 15mg; Sodium 60mg; Total Carbohydrate 3g (Dietary Fiber 0g) % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 0% Exchanges: 1⁄2 Medium-Fat Meat Carbohydrate Choices: 0

• Plum sauce, also called duck sauce, is made from plums, apricots and seasonings. Thick and sweet, plum sauce is a traditional condiment for duck, pork or spareribs.

• Cooked crabmeat can be used in place of the shrimp.

Cucumber-Hummus Stacks

Prep Time: 20 Minutes

Start to Finish: 20 Minutes

26 appetizers

1 large cucumber (about 12 oz), unpeeled

1 container (7 oz) roasted red pepper hummus

2 tablespoons crumbled feta cheese

26 slices kalamata or ripe olives

1 Using tines of fork, score cucumber lengthwise on all sides. Cut cucumber into 26 (1⁄4-inch) slices. Blot dry with paper towel.

2 Spoon heaping teaspoon hummus on each cucumber slice. Sprinkle with feta cheese; top with olive slice.

1 Appetizer: Calories 20 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 55mg; Total Carbohydrate 2g (Dietary Fiber 0g) % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 2% Exchanges: Free Carbohydrate Choices: 0

• Hummus comes in a variety of flavors; try these stacks with your favorite.

• If choosing a burpless cucumber, buy one that weighs at least 20 ounces.

Garlic Cream and Tomato Crostini

Prep Time: 15 Minutes

Start to Finish: 15 Minutes

20 crostini

20 slices French bread (1⁄2 inch)

1 tablespoon olive or vegetable oil

1⁄2 cup garlic-and-herb cream cheese spread (from 8-oz container)

4 medium green onions, chopped (1⁄4 cup)

1 tablespoon chopped fresh thyme leaves

2 medium fresh plum (Roma) tomatoes, chopped

1 Set oven control to broil. On ungreased cookie sheet, place bread slices. Lightly brush each with oil. Broil with tops 4 to 6 inches from heat about 1 minute or until light golden brown.

2 In small bowl, mix cream cheese and green onions. Spread mixture on toasted bread slices. Broil about 1 minute longer or until cream cheese bubbles. Sprinkle thyme leaves and tomatoes over top.

1 Crostini: Calories 50 (Calories from Fat 25); Total Fat 3g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 5mg; Sodium 70mg; Total Carbohydrate 5g (Dietary Fiber 0g) % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 2% Exchanges: 1⁄2 Starch, 1⁄2 Fat Carbohydrate Choices: 1⁄2

• Garlic-and-herb cream cheese spread is soft cream cheese found near the regular cream cheese in the grocery store.

• To make ahead, toast bread, and cool completely before storing in an airtight food-storage plastic bag. Just before serving, spread crostini with cream cheese mixture, and broil.

Fresh Sugar Snap Peas with Sesame

Prep Time: 10 Minutes

Start to Finish: 10 Minutes

12 servings (4 snap pea pods each)

1 teaspoon soy sauce

1⁄4 teaspoon roasted sesame oil

1 bag (8 oz) fresh sugar snap peas, ends trimmed (2 cups)

1⁄2 teaspoon black sesame seed

1 In medium bowl, mix soy sauce and oil. Add peas; stir to coat.

2 Arrange on serving platter; sprinkle with sesame seed. Serve with toothpicks.

1 Serving: Calories 10 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 30mg; Total Carbohydrate 0g (Dietary Fiber 0g) % Daily Value: Vitamin A 4%; Vitamin C 20%; Calcium 0%; Iron 0% Exchanges: Free Carbohydrate Choices: 0

• Black sesame seed is used in Japanese dishes. Its aroma and flavor is stronger than that of white sesame seed.

• You can use white sesame seed instead of black sesame seed. For better flavor, toast just before use in heavy ungreased pan over medium heat. Toast about one minute while shaking pan occasionally. Remove from heat and serve.

Microwave Dill Tater Snacks

Prep Time: 20 Minutes

Start to Finish: 20 Minutes

20 appetizers

3 slices lean turkey bacon

10 small red potatoes, unpeeled, halved (about 11⁄2 lb)

1⁄2 cup reduced-fat sour cream

2 medium green onions, sliced (2 tablespoons)

1 teaspoon chopped fresh dill weed

Dash pepper

1⁄4 cup grated Parmesan cheese

Fresh dill weed or parsley, if desired

1 Cook bacon in microwave as directed on package. Cool slightly. Crumble; set aside.

2 Place potatoes, cut side down, in 12×8-inch (2-quart) ungreased microwavable dish. Add 2 tablespoons water. Cover tightly with microwavable plastic wrap.

3 Microwave on High 9 to 12 minutes or until tender, rotating dish 1⁄4 turn halfway through cooking. Let stand 3 minutes. Drain; cool slightly.

4 In small bowl, mix sour cream, onions and 1 teaspoon dill weed. Turn potatoes over. If necessary, trim thin slice off rounded bottom of each potato half to make potatoes stand upright. Top each with dollop of sour cream mixture; sprinkle with bacon. Sprinkle each with pepper and Parmesan cheese. Garnish with fresh dill weed or parsley.

1 Appetizer: Calories 45 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 0mg; Sodium 45mg; Total Carbohydrate 6g (Dietary Fiber 0g) % Daily Value: Vitamin A 0%; Vitamin C 4%; Calcium 2%; Iron 4% Exchanges: 1⁄2 Starch Carbohydrate Choices: 1⁄2

Besides being a tasty appetizer, these potatoes are also a great side dish for roasted meat or poultry. If a 12×8-inch dish will not fit in your microwave oven, use a microwavable pie plate, and cook half the potatoes at a time. Microwave on High six to eight minutes or until tender.

chapter

2

Skillet Meals and Casseroles

Beef Fried Rice

Pepper-Rubbed Steaks with Caramelized Onions

Beef with Burgundy Mushrooms

Lemony Pork Primavera Pasta

Barbecued Pork Fajitas

Weeknight Pork and Vegetable Stew

Southwestern Pork and Black Bean Stir-Fry

Orange Chicken Stir-Fry

Caribbean Chicken and Pineapple Salsa

Lemon-Basil Skillet Chicken with Rice

Honey-Mustard Chicken and Carrots

Chicken with Dijon-Tarragon Cream Sauce

Turkey Scaloppine with Lemon Sauce

Asparagus, Shrimp and Dill Fettuccine

Crispy Oven-Baked Fish

Skillet Fish with Quick Corn Relish

Squash with Vegetarian Sausage and Rice Stuffing

Basil-Zucchini-Potato Frittata

Colorful Veggie and Tortilla Dinner

Beef Fried Rice

Prep Time: 30 Minutes

Start to Finish: 30 Minutes

6 servings (11⁄3 cups each)

1 cup uncooked regular long-grain white rice

2 cups water

1 teaspoon olive oil

1 egg, beaten

1 lb extra-lean (at least 90%) ground beef

1 cup sliced fresh mushrooms

1⁄2 cup sliced celery

1⁄3 cup reduced-sodium soy sauce

2 teaspoons sesame oil

1⁄2 teaspoon red pepper sauce

11⁄2 cups fresh snow pea pods, cut diagonally in half

8 medium green onions, chopped (1⁄2 cup)

1 Cook rice in water as directed on package.

2 Meanwhile, brush 12-inch nonstick skillet with olive oil. Heat over medium heat. Add beaten egg to skillet; cook 1 minute or until firm but still moist. Remove from skillet; cut into thin strips. Cover to keep warm.

3 In same skillet, cook beef, mushrooms and celery over medium heat 8 to 10 minutes, stirring frequently, until beef is thoroughly cooked.

4 In small bowl, mix soy sauce, sesame oil and pepper sauce; stir into beef mixture. Add pea pods, onions, cooked egg and cooked rice; cook 2 to 3 minutes longer, stirring constantly, until hot.

1 Serving: Calories 290 (Calories from Fat 90); Total Fat 10g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 80mg; Sodium 530mg; Total Carbohydrate 30g (Dietary Fiber 1g) % Daily Value: Vitamin A 6%; Vitamin C 10%; Calcium 4%; Iron 20% Exchanges: 2 Starch, 2 Lean Meat, 1⁄2 Fat Carbohydrate Choices: 2

Light-colored sesame oil adds a delicate nutty flavor to salad dressings, sautés or stir-fries. Dark sesame oil has a rich aroma that makes it perfect for flavoring finished recipes. Use either light or dark sesame oil in this fried rice.

Pepper-Rubbed Steaks with Caramelized Onions

Prep Time: 20 Minutes

Start to Finish: 20 Minutes

4 servings

1 large sweet onion (Maui, Texas Sweet or Walla Walla), thinly sliced, separated into rings

1 tablespoon sugar

2 tablespoons water

1 tablespoon balsamic vinegar

1⁄2 to 1 teaspoon seasoned pepper blend

4 boneless beef strip steaks, 1⁄2 to 3⁄4 inch thick (4 oz each), trimmed of fat

1 Heat 12-inch nonstick skillet over medium heat. Add onion; cook 3 to 4 minutes, stirring frequently, just until it begins to brown. Stir in sugar and water. Reduce heat to medium-low; cover and cook 6 to 8 minutes, stirring frequently, until onion is tender and golden. Remove from heat; stir in vinegar.

2 Meanwhile, heat closed contact grill for 5 minutes. Rub pepper blend on both sides of each steak.

3 When grill is heated, place steaks on bottom grill surface. Close grill; cook 3 to 5 minutes or until desired doneness. Serve steaks with onions.

1 Serving: Calories 190 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 75mg; Sodium 40mg; Total Carbohydrate 7g (Dietary Fiber 0g) % Daily Value: Vitamin A 0%; Vitamin C 2%; Calcium 0%; Iron 15% Exchanges: 1⁄2 Other Carbohydrate, 4 Very Lean Meat, 1⁄2 Fat Carbohydrate Choices: 1⁄2

You don’t have to give up red meat completely to eat a healthful diet; just eat less of it. Lean beef contains iron, folic acid and vitamin B12, all important nutrients.

Beef with Burgundy Mushrooms

Prep Time: 25 Minutes

Start to Finish: 25 Minutes

4 servings

2 cups uncooked medium egg noodles (4 oz)

1 lb boneless beef sirloin steak (1⁄2 inch thick), cut into 4 pieces

2 packages (8 oz each) fresh whole mushrooms, quartered

1 can (101⁄2 oz) condensed French onion soup

1⁄4 cup dry red wine (such as Burgundy) or nonalcoholic wine

1 tablespoon cornstarch

3 tablespoons tomato paste with basil, garlic and oregano

1⁄2 teaspoon dried oregano leaves

2 tablespoons chopped fresh parsley

Pepper

1 Cook and drain noodles as directed on package, omitting salt. Place in serving bowl; cover to keep warm.

2 Meanwhile, heat 12-inch nonstick skillet over medium-high heat. Add beef; cook 3 to 4 minutes on each side or until desired doneness. Remove from heat. Place beef on serving platter; cover to keep warm.

3 Wipe skillet clean with paper towels. Heat skillet again over medium-high heat. Add mushrooms; cook 10 minutes, stirring occasionally.

4 Meanwhile, in medium bowl, mix soup, wine, cornstarch, tomato paste and oregano.

5 Add soup mixture to mushrooms; cook, stirring frequently, until bubbly and thickened. Remove from heat. Stir in parsley, and season to taste with pepper. Spoon mushroom mixture over beef; serve with noodles.

1 Serving: Calories 350 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 95mg; Sodium 720mg; Total Carbohydrate 32g (Dietary Fiber 3g) % Daily Value: Vitamin A 8%; Vitamin C 8%; Calcium 4%; Iron 30% Exchanges: 11⁄2 Starch, 1⁄2 Other Carbohydrate, 41⁄2 Very Lean Meat, 1 Fat Carbohydrate Choices: 2

Lemony Pork Primavera Pasta

Prep Time: 30 Minutes

Start to Finish: 30 Minutes

4 servings (2 cups each)

6 oz uncooked fettuccine or linguine

1 lb boneless pork loin chops (3⁄4 inch thick)

1 tablespoon olive or canola oil

2 cups fresh broccoli florets (about 5 oz)

4 oz fresh green beans, trimmed, cut into 1-inch pieces (about 1 cup)

1 medium red bell pepper, cut into 11⁄2×1⁄4-inch strips

1⁄3 cup lemon juice

1⁄3 cup water

2 tablespoons sugar

1 tablespoon cornstarch

1⁄2 teaspoon salt

1 Cook and drain fettuccine as directed on package.

2 Meanwhile, cut pork into 2×3⁄4×1⁄4-inch strips. In 12-inch nonstick skillet, heat oil over medium-high heat. Add pork, broccoli, green beans and bell pepper; cook 6 to 8 minutes, stirring frequently, until pork is no longer pink in center and vegetables are crisp-tender.

3 In small bowl, mix remaining ingredients until smooth. Stir into pork mixture. Cook 1 to 2 minutes, stirring constantly, until bubbly and thickened.

4 Stir cooked fettuccine into sauce mixture; cook, stirring occasionally, until hot.

1 Serving: Calories 430 (Calories from Fat 130); Total Fat 15g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 100mg; Sodium 540mg; Total Carbohydrate 44g (Dietary Fiber 4g) % Daily Value: Vitamin A 30%; Vitamin C 70%; Calcium 6%; Iron 20% Exchanges: 2 Starch, 1⁄2 Other Carbohydrate, 1 Vegetable, 3 Lean Meat, 1 Fat Carbohydrate Choices: 3

Prepare all the vegetables and cut the pork up to four hours ahead of time. Cover and refrigerate. When you’re ready to eat, dinner is just 10 minutes away!

Barbecued Pork Fajitas

Prep Time: 20 Minutes

Start to Finish: 20 Minutes

4 fajitas

1 teaspoon ground cumin

1⁄2 teaspoon garlic-pepper blend

1 lb boneless pork loin chops, cut into thin bite-size strips

1⁄2 medium red bell pepper, cut into thin bite-size strips

1⁄2 medium green bell pepper, cut into thin bite-size strips

1⁄2 cup red onion slices or 1 medium onion, sliced

1⁄3 cup barbecue sauce

4 fat-free flour tortillas (8 to 10 inch)

1 In resealable food-storage plastic bag, place cumin and garlic-pepper blend. Seal bag; shake to blend. Add pork; seal bag and shake to coat.

2 Heat 10-inch nonstick skillet over medium-high heat. Add pork; cook and stir 2 minutes.

3 Add bell peppers and onion; cook 2 to 3 minutes, stirring frequently, until pork is no longer pink in center and vegetables are crisp-tender. Stir in barbecue sauce; cook and stir until hot. Serve pork mixture in tortillas.

1 Fajita: Calories 390 (Calories from Fat 80); Total Fat 9g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 70mg; Sodium 720mg; Total Carbohydrate 45g (Dietary Fiber 4g) % Daily Value: Vitamin A 10%; Vitamin C 30%; Calcium 8%; Iron 20% Exchanges: 21⁄2 Starch, 1⁄2 Other Carbohydrate, 3 Lean Meat Carbohydrate Choices: 3

meat: nutrition facts

Beef, pork and lamb are excellent sources of protein and iron as well as zinc, phosphorus, thiamine, riboflavin, niacin and vitamins B6 and B12. When eaten in moderation, meat makes a substantial contribution to a well-balanced diet. Some tips:

• Figure three to four ounces of meat per person.

• Trim visible fat before cooking.

• Choose cooking methods that do not add fat, such as broiling, roasting, grilling, braising and stewing.

• Stretch a small amount of meat in a main dish with lots of vegetables, grains and/or pasta.

Weeknight Pork and Vegetable Stew

Prep Time: 30 Minutes

Start to Finish: 30 Minutes

4 servings (11⁄4 cups each)

1 teaspoon canola oil

3⁄4 lb pork tenderloin, cut into 1-inch cubes

1⁄2 teaspoon salt

1⁄8 teaspoon pepper

1 cup frozen small whole onions (from 1-lb bag)

1 tablespoon ketchup

1 teaspoon dried rosemary leaves, crushed

1⁄2 teaspoon chopped garlic in water (from 4.5-oz jar)

1 bag (1 lb) frozen broccoli, carrots and cauliflower

1 jar (12 oz) pork gravy

1 In 3-quart saucepan, heat oil over medium-high heat. Add pork; sprinkle with salt and pepper. Cook 3 to 5 minutes, stirring frequently, until pork is browned.

2 Stir in remaining ingredients. Heat to boiling. Reduce heat to low; cover and simmer 15 to 20 minutes, stirring occasionally, until vegetables are tender and pork is no longer pink in center.

1 Serving: Calories 230 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 55mg; Sodium 870mg; Total Carbohydrate 16g (Dietary Fiber 4g) % Daily Value: Vitamin A 50%; Vitamin C 35%; Calcium 6%; Iron 15% Exchanges: 1⁄2 Other Carbohydrate, 1 Vegetable, 3 Lean Meat Carbohydrate Choices: 1

To get a variety of nutrients, some experts recommend eating a colorful array of fruits and vegetables. This stew provides orange, green and white vegetables.

stretching soup or stew

Soup is the thrifty cook’s dream; you can almost always “throw something in” to use up leftovers or stretch the meal for an unexpected guest or two. Check your freezer, refrigerator and pantry for last-minute add-ins:

Frozen corn, beans, peas or leftover cooked vegetables

Leftover rice or pasta

Chopped tomatoes or fresh salsa

Coleslaw mix

Shredded spinach, bok choy or other greens

Chopped leftover chicken, turkey, beef or ham

Chopped-up carrots, celery, bell pepper slices and green onions

Leftover noodles

A cup or so of pasta sauce

Grated or shredded Parmesan cheese

Canned drained red kidney, black or canellini beans

Dress up a cup or bowl of soup with one or more of the following:

Minced fresh herbs

Chopped green onions

Oyster crackers or fish-shaped crackers

Melba toast with melted shredded low-fat mozzarella or another cheese

Popcorn

A dollop of nonfat plain yogurt and a basil leaf

Beaten egg white, stirred into a piping hot clear soup just before it’s ladled out for a lower-fat egg-drop soup effect

Southwestern Pork and Black Bean Stir-Fry

Prep Time: 30 Minutes

Start to Finish: 30 Minutes

4 servings (11⁄2 cups each)

1 tablespoon olive or canola oil

3⁄4 lb pork tenderloin, cut into 2×1⁄2×1⁄4-inch strips

1 medium onion, cut into thin wedges

1 small red bell pepper, cut into thin bite-size strips

2 cloves garlic, finely chopped

2 cups frozen whole kernel corn, thawed*

1 can (15 oz) black beans, drained, rinsed

1 small zucchini, chopped (about 1 cup)

1⁄2 cup chunky-style salsa

1 In 10-inch nonstick skillet, heat oil over medium-high heat. Add pork, onion, bell pepper and garlic; cook 6 to 8 minutes, stirring frequently, until pork is no longer pink in center and vegetables are crisp-tender.

2 Stir in remaining ingredients. Reduce heat to medium; cover and simmer 5 to 7 minutes, stirring occasionally, until zucchini is crisp-tender and flavors are blended. If desired, season to taste with salt and pepper.

*To quickly thaw corn, place in colander or strainer; rinse with warm water until thawed. Drain well.

1 Serving: Calories 380 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 55mg; Sodium 240mg; Total Carbohydrate 46g (Dietary Fiber 13g) % Daily Value: Vitamin A 20%; Vitamin C 30%; Calcium 10%; Iron 20% Exchanges: 2 Starch, 1⁄2 Other Carbohydrate, 1 Vegetable, 3 Lean Meat Carbohydrate Choices: 3

Black beans are an excellent source of protein and are high in fiber. This recipe also includes red bell pepper, which is rich in vitamins A and C.

Orange Chicken Stir-Fry

Prep Time: 10 Minutes

Start to Finish: 20 Minutes

4 servings (21⁄4 cups each)

2 cups uncooked instant rice

2 cups water

3 tablespoons frozen (thawed) orange juice concentrate

2 tablespoons low-sodium soy sauce

1⁄2 teaspoon cornstarch

1⁄4 teaspoon garlic powder

1 lb chicken breast strips for stir-fry

1 bag (1 lb) frozen broccoli, carrots and water chestnuts, thawed, drained*

Chopped green onions, if desired

1 Cook rice in water as directed on package, omitting salt.

2 Meanwhile, in small bowl, mix orange juice concentrate, soy sauce, cornstarch and garlic powder until smooth.

3 Heat 10-inch nonstick skillet over medium-high heat. Add chicken; cook 5 to 8 minutes, stirring frequently, until chicken is no longer pink in center.

4 Stir in juice concentrate mixture and vegetables. Reduce heat to medium; cover and cook 6 to 8 minutes, stirring occasionally, until vegetables are crisp-tender. Serve over rice. Garnish with onions.

*To quickly thaw frozen vegetables, place them in a colander or strainer and rinse with warm water until thawed. Drain very well.

1 Serving: Calories 390 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 70mg; Sodium 340mg; Total Carbohydrate 55g (Dietary Fiber 4g) % Daily Value: Vitamin A 25%; Vitamin C 45%; Calcium 6%; Iron 30% Exchanges: 21⁄2 Starch, 1 Other Carbohydrate, 1 Vegetable, 3 Very Lean Meat Carbohydrate Choices: 31⁄2

Caribbean Chicken and Pineapple Salsa

Prep Time: 15 Minutes

Start to Finish: 30 Minutes

4 servings

Chicken

11⁄4 cups Fiber One® cereal

2 teaspoons jerk seasoning (dry)

4 boneless skinless chicken breasts (about 11⁄4 lb)

1⁄2 cup buttermilk

2 teaspoons Dijon mustard

1⁄2 teaspoon red pepper sauce

Pineapple Salsa

1 can (8 oz) crushed pineapple in juice, undrained

1⁄4 cup chopped red bell pepper

1⁄4 cup chopped apricots or papaya, if desired

1 tablespoon chopped fresh cilantro

1 teaspoon sugar

1 teaspoon lemon juice

1 Heat oven to 400°F. Spray cookie sheet with cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or crush in food processor). Place cereal in shallow dish. Stir in jerk seasoning.

2 In large resealable food-storage plastic bag, place chicken, buttermilk, mustard and pepper sauce. Seal bag; shake well. Remove chicken from bag; coat with cereal mixture. Place on cookie sheet.

3 Bake 14 to 16 minutes or until juice of chicken is clear when center of thickest part is cut (170°F). Meanwhile, mix salsa ingredients. Cover; refrigerate until serving time. Serve with chicken.

1 Serving: Calories 300 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 380mg; Total Carbohydrate 28g (Dietary Fiber 9g) % Daily Value: Vitamin A 15%; Vitamin C 20%; Calcium 10%; Iron 25% Exchanges: 1 Starch, 1 Other Carbohydrate, 4 Very Lean Meat, 1⁄2 Fat Carbohydrate Choices: 2

• Thirty-minute dinner! Dijon and jerk seasoning jazz up baked chicken breasts while bran cereal adds crunch. A peppy fruit salsa makes a sassy topper.

• Fruits offer a host of nutrients including vitamin C to accompany their great taste. Be sure to get at least two to three servings of fruit daily.

Lemon-Basil Skillet Chicken with Rice

Prep Time: 10 Minutes

Start to Finish: 20 Minutes

4 servings

1 teaspoon canola oil

4 boneless skinless chicken breasts (1 lb)

Paprika

11⁄2 cups hot water

11⁄2 cups uncooked instant brown rice

2 tablespoons butter or margarine

1 tablespoon lemon juice

1 teaspoon dried basil leaves

1⁄4 teaspoon salt

1 In 10-inch nonstick skillet, heat oil over high heat. Sprinkle both sides of chicken breasts with paprika; add to hot skillet. Immediately reduce heat to medium-high; cover and cook 4 minutes.

2 Meanwhile, in 2-quart saucepan, place hot water; cover tightly. Heat to boiling. Stir in rice; remove from heat. Let stand 5 minutes.

3 Turn chicken; cover and cook 4 to 5 minutes longer or until juice of chicken is clear when center of thickest part is cut (170°F). Remove chicken from skillet; place on serving platter. Cover to keep warm.

4 In same hot skillet, mix butter, lemon juice, basil and salt. If necessary, return to heat to melt butter.

5 Place rice on serving platter; arrange chicken over rice. Spoon butter mixture over chicken.

1 Serving: Calories 330 (Calories from Fat 90); Total Fat 11g (Saturated Fat 4.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 540mg; Total Carbohydrate 32g (Dietary Fiber 1g) % Daily Value: Vitamin A 6%; Vitamin C 0%; Calcium 0%; Iron 6% Exchanges: 2 Starch, 3 Lean Meat Carbohydrate Choices: 2

To shave off a few minutes of cook time, use a mallet or rolling pin to pound the chicken breasts to an even thickness.

Honey-Mustard Chicken and Carrots

Prep Time: 25 Minutes

Start to Finish: 25 Minutes

4 servings

2 teaspoons canola or olive oil

4 boneless skinless chicken breasts (1 lb)

1⁄2 cup apple juice

2 cups ready-to-eat baby-cut carrots

2 tablespoons sweet honey mustard

3 tablespoons coarsely chopped honey-roasted peanuts

1 In 10-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 5 to 8 minutes, turning once, until chicken is browned on both sides.

2 Add apple juice. Reduce heat to medium; cover and cook 5 minutes. Add carrots; cover and cook 5 to 10 minutes longer or until chicken is fork-tender, its juices run clear when center of thickest part is cut (170°F) and carrots are crisp-tender.

3 With slotted spoon, remove chicken and carrots from skillet; place on serving platter and cover to keep warm. Stir mustard into liquid in skillet. Spoon mustard sauce over chicken and carrots; sprinkle with peanuts.

1 Serving: Calories 250 (Calories from Fat 90); Total Fat 10g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 75mg; Sodium 150mg; Total Carbohydrate 12g (Dietary Fiber 2g) % Daily Value: Vitamin A 210%; Vitamin C 4%; Calcium 4%; Iron 8% Exchanges: 1⁄2 Other Carbohydrate, 1 Vegetable, 31⁄2 Lean Meat Carbohydrate Choices: 1

The majority of the fat in peanuts is monounsaturated fat, which may help maintain heart health. Just watch portion sizes since peanuts are high in calories.

Chicken with Dijon-Tarragon Cream Sauce

Prep Time: 25 Minutes

Start to Finish: 25 Minutes

4 servings (11⁄2 cups each)

8 oz uncooked fettuccine

1 tablespoon canola or olive oil

1 lb boneless skinless chicken breasts, cut into 1⁄2-inch pieces

3⁄4 cup reduced-fat sour cream

1⁄2 cup fat-free (skim) milk

2 tablespoons Dijon mustard

1 tablespoon chopped fresh tarragon or 1 teaspoon dried tarragon leaves

2 tablespoons chopped fresh parsley, if desired

1 Cook and drain fettuccine as directed on package.

2 Meanwhile, in 10-inch skillet, heat oil over medium heat. Add chicken; cook 8 to 10 minutes, stirring frequently, until no longer pink in center.

3 In small bowl, mix sour cream, milk and mustard until smooth. Stir in tarragon. Pour into skillet with chicken. Cook about 5 minutes, stirring frequently, until hot. Serve chicken mixture over fettuccine; sprinkle with parsley.

1 Serving: Calories 450 (Calories from Fat 140); Total Fat 16g (Saturated Fat 5g; Trans Fat 0g); Cholesterol 130mg; Sodium 530mg; Total Carbohydrate 42g (Dietary Fiber 2g) % Daily Value: Vitamin A 8%; Vitamin C 0%; Calcium 15%; Iron 20% Exchanges: 2 Starch, 1 Other Carbohydrate, 4 Lean Meat, 1⁄2 Fat Carbohydrate Choices: 3

Serve with a salad of baby spinach, sliced fresh strawberries or mandarin orange segments topped with poppy seed dressing.

Turkey Scaloppine with Lemon Sauce

Prep Time: 15 Minutes

Start to Finish: 15 Minutes

6 servings

Couscous

1 cup uncooked whole wheat couscous

11⁄2 cups water

Sauce

2 teaspoons all-purpose flour

1⁄4 teaspoon salt

1⁄8 teaspoon dried thyme leaves

1 cup fat-free (skim) milk

1 teaspoon all-natural butter-flavor granules

1⁄4 teaspoon grated lemon peel

Turkey

6 uncooked turkey breast slices (about 1 lb)

1⁄4 teaspoon salt

1⁄8 teaspoon pepper

1 tablespoon butter or margarine

2 tablespoons chopped fresh parsley

1 Cook couscous in water as directed on package, omitting oil; cover to keep warm.

2 Meanwhile, in 1-quart saucepan, mix flour, 1⁄4 teaspoon salt, the thyme and milk until smooth. Cook over medium-high heat, stirring constantly, until bubbly and thickened. Remove from heat. Stir in butter-flavor granules and lemon peel until well blended; cover to keep warm.

3 Sprinkle both sides of turkey breast slices with 1⁄4 teaspoon salt and the pepper. In 10-inch nonstick skillet, melt butter over medium-high heat. Add turkey; cook 2 to 3 minutes, turning once, until no longer pink in center. Serve turkey slices with sauce over couscous; sprinkle with parsley.

1 Serving: Calories 230 (Calories from Fat 30); Total Fat 3g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 55mg; Sodium 260mg; Total Carbohydrate 27g (Dietary Fiber 2g) % Daily Value: Vitamin A 4%; Vitamin C 0%; Calcium 8%; Iron 10% Exchanges: 2 Starch, 2 Very Lean Meat Carbohydrate Choices: 2

Couscous is the perfect pasta for fast dinners because it is so small and cooks in no time. Another benefit—kids just love it!

Asparagus, Shrimp and Dill Fettuccine

Prep Time: 25 Minutes

Start to Finish: 25 Minutes

2 servings

6 oz uncooked fettuccine

3⁄4 cup chicken broth

1 tablespoon all-purpose or unbleached flour

1 tablespoon fresh lemon juice

11⁄2 teaspoons finely chopped fresh dill weed

2 teaspoons olive oil

1 cup cut (1-inch) fresh asparagus spears

1⁄2 lb uncooked deveined peeled medium shrimp

2 lemon wedges

1 Cook and drain fettuccine as directed on package. Cover to keep warm.

2 Meanwhile, in small bowl, mix broth and flour. Stir in lemon juice and dill. Set aside.

3 In 10-inch nonstick skillet or Dutch oven, heat olive oil over medium heat until hot. Add asparagus; cook and stir 2 minutes. Add shrimp; cook and stir 3 minutes longer or until shrimp turn pink.

4 Add broth mixture to skillet; cook over medium heat, stirring frequently, until slightly thickened.

5 Add cooked fettuccine to skillet; toss gently to coat. Garnish each serving with lemon wedge.

1 Serving: Calories 470 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 225mg; Sodium 940mg; Total Carbohydrate 63g (Dietary Fiber 4g) % Daily Value: Vitamin A 15%; Vitamin C 10%; Calcium 8%; Iron 45% Exchanges: 4 Starch, 1 Vegetable, 21⁄2 Lean Meat Carbohydrate Choices: 4

Fresh, uncooked shrimp can be tightly covered and refrigerated for up to two days. Rinse with cold water and pat dry on paper towels before storing.

Crispy Oven-Baked Fish

Prep Time: 10 Minutes

Start to Finish: 30 Minutes

2 servings

1 egg or 1 egg white

1 teaspoon water

1⁄3 cup Italian-style dry bread crumbs

1⁄2 teaspoon lemon-pepper seasoning

1⁄4 teaspoon garlic salt

2 catfish or tilapia fillets (3 to 4 oz each)

Cooking spray

4 lemon wedges

1 Heat oven to 400°F. Line cookie sheet with foil; generously spray foil with cooking spray. In shallow bowl or dish, beat egg and water with wire whisk until well blended. In another shallow bowl or dish, mix bread crumbs, lemon-pepper seasoning and garlic salt.

2 Dip fish into egg mixture; coat with bread crumb mixture. Place on cookie sheet. Spray fish with cooking spray.

3 Bake 10 minutes. Turn fillets; bake 5 to 10 minutes longer or until fish flakes easily with fork. Place fillets on serving platter; garnish with lemon wedges.

1 Serving: Calories 240 (Calories from Fat 90); Total Fat 10g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 170mg; Sodium 700mg; Total Carbohydrate 15g (Dietary Fiber 1g) % Daily Value: Vitamin A 4%; Vitamin C 8%; Calcium 8%; Iron 15% Exchanges: 1 Starch, 3 Lean Meat Carbohydrate Choices: 1

dressing up plain fish

Pan-fry or broil flounder, sole or other thin fillets for a supper that’s ready in minutes. To dress up plain fish, try:

• A squeeze of fresh lemon or lime

• A dollop of purchased or homemade salsa

• A splash of bottled Italian dressing

• A sprinkle of minced fresh herbs, such as lemon basil and chives

• A topping of quick “cocktail sauce” made by blending ketchup, lemon juice and horseradish

• A bit of chutney

Skillet Fish with Quick Corn Relish

Prep Time: 15 Minutes

Start to Finish: 15 Minutes

4 servings

Relish

1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed

2 medium green onions, sliced (2 tablespoons)

2 tablespoons chopped fresh cilantro

1 tablespoon lime juice

1 teaspoon honey

1⁄2 teaspoon ground cumin

Fish

1⁄4 teaspoon ground cumin

1⁄8 teaspoon pepper

4 cod or halibut fillets (1 lb)

1 In medium bowl, mix relish ingredients; set aside.

2 In small bowl, mix 1⁄4 teaspoon cumin and the pepper; sprinkle on both sides of each fish fillet.

3 Heat 12-inch nonstick skillet over medium-high heat. Add fish; cook 5 to 8 minutes, turning once, until fish flakes easily with fork. Serve fish with relish.

1 Serving: Calories 180 (Calories from Fat 20); Total Fat 2g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 60mg; Sodium 350mg; Total Carbohydrate 16g (Dietary Fiber 1g) % Daily Value: Vitamin A 2%; Vitamin C 4%; Calcium 2%; Iron 4% Exchanges: 1 Starch, 3 Very Lean Meat Carbohydrate Choices: 1

Health experts recommend eating fish at least twice a week because it is an excellent source of protein and low in saturated fat.

Squash with Vegetarian Sausage and Rice Stuffing

Prep Time: 25 Minutes

Start to Finish: 25 Minutes

2 servings

1 medium acorn squash

1⁄2 cup frozen sweet peas

1⁄2 cup water

1⁄4 teaspoon dried thyme leaves

1⁄8 teaspoon salt

1⁄2 cup uncooked instant brown rice

3 frozen soy-protein breakfast sausage links (from 8-oz box)

2 tablespoons shredded fresh Parmesan cheese

1 Cut squash in half lengthwise; remove seeds. In 8-inch square (2-quart) glass baking dish, place squash halves, cut side down. Cover with microwavable plastic wrap. Microwave on High 9 to 11 minutes or until squash is fork-tender.

2 Meanwhile, in 2-quart saucepan, heat peas, water, thyme and salt to boiling over high heat. Stir in rice; return to boiling. Reduce heat to low; cover and simmer 5 minutes. Remove from heat; stir. Let stand covered 5 minutes or until liquid is absorbed.

3 Heat 8-inch nonstick skillet over medium heat. Add sausage patties; cook 5 to 6 minutes or until lightly browned and hot, breaking up patties into 1⁄2-inch pieces as they thaw.

4 Fluff rice mixture with fork; stir in sausage links and cheese. Spoon rice mixture into squash halves.

1 Serving: Calories 360 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 0mg; Sodium 590mg; Total Carbohydrate 52g (Dietary Fiber 9g) % Daily Value: Vitamin A 25%; Vitamin C 15%; Calcium 20%; Iron 20% Exchanges: 3 Starch, 1⁄2 Other Carbohydrate, 11⁄2 Lean Meat Carbohydrate Choices: 31⁄2

By choosing meatless sausage, you can save about half the fat grams per patty compared with using pork or beef sausage.

Basil-Zucchini-Potato Frittata

Prep Time: 15 minutes

Start to Finish: 25 Minutes

4 servings

1 teaspoon olive or canola oil

1⁄2 cup medium red bell pepper, chopped (1⁄2 medium)

1 small onion, chopped (1⁄3 cup)

1 cup refrigerated shredded hash brown potatoes (from 20-oz bag)

1 medium zucchini, shredded (about 2 cups)

1 tablespoon water

3 whole eggs plus 3 egg whites, lightly beaten, or 11⁄4 cups fat-free cholesterol-free egg product (from two 8-oz cartons)

2 tablespoons chopped fresh basil or 1 teaspoon dried basil leaves

1⁄2 teaspoon garlic salt

1 cup reduced-fat tomato pasta sauce, heated

1 In 10-inch nonstick skillet, heat oil over medium-high heat. Add bell pepper and onion; cook 5 minutes, stirring frequently.

2 Reduce heat to medium. Add potatoes, zucchini and water; cover and cook 5 to 6 minutes, adding an additional 1 tablespoon water if necessary to prevent sticking, until vegetables are tender.

3 Meanwhile, in medium bowl, mix beaten eggs and egg whites, the basil and garlic salt until well blended.

4 Pour egg mixture over vegetables. Reduce heat to medium-low; cover and cook 7 to 10 minutes, lifting edges occasionally to allow uncooked egg mixture to flow to bottom of skillet, until egg mixture is set but still moist on top. Cut into wedges; serve topped with warm pasta sauce.

1 Serving: Calories 210 (Calories from Fat 70); Total Fat 7g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 160mg; Sodium 530mg; Total Carbohydrate 27g (Dietary Fiber 3g) % Daily Value: Vitamin A 45%; Vitamin C 45%; Calcium 6%; Iron 8% Exchanges: 11⁄2 Starch, 1 Very Lean Meat, 1 Fat Carbohydrate Choices: 2

A frittata is almost as quick to make as scrambled eggs and you can use leftover vegetables that you have on hand.

Colorful Veggie and Tortilla Dinner

Prep Time: 25 Minutes

Start to Finish: 25 Minutes

5 servings

1⁄4 cup water

1⁄4 cup uncooked instant brown rice

11⁄2 cups frozen mixed vegetables (from 1-lb bag), thawed

2 cans (14.5 oz each) no-salt-added stewed tomatoes, drained

1 can (15.5 oz) dark red kidney beans, drained, rinsed

1⁄4 cup finely chopped fresh cilantro

1⁄2 medium onion, finely chopped (1⁄4 cup)

1 teaspoon ground cumin

1 teaspoon ground coriander

2 large cloves garlic, finely chopped

1⁄4 teaspoon pepper

5 fat-free flour tortillas (8 inch), heated

1⁄4 cup fat-free sour cream

Chopped fresh cilantro

2 medium plum (Roma) tomatoes, chopped (2⁄3 cup)

1 In 2-quart saucepan, heat water to boiling. Stir in rice; return to boiling. Reduce heat; cover and cook 5 to 10 minutes or until liquid is absorbed.

2 Stir in thawed vegetables, stewed tomatoes, beans, 1⁄4 cup cilantro, the onion, cumin, coriander, garlic and pepper. Cook until hot.

3 Place warm tortillas on individual plates. Cover tortillas evenly with rice mixture. Top each with sour cream, chopped cilantro and tomatoes.

1 Serving: Calories 370 (Calories from Fat 15); Total Fat 1.5g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 520mg; Total Carbohydrate 72g (Dietary Fiber 12g) % Daily Value: Vitamin A 60%; Vitamin C 20%; Calcium 20%; Iron 35% Exchanges: 3 Starch, 1 Other Carbohydrate, 2 Vegetable, 1⁄2 Very Lean Meat Carbohydrate Choices: 5

Love meat but trying to cut down on the amount you eat? Try to make a meatless dinner at least once a week to reduce fat and calories.

chapter

3

Meals in 20 Minutes Max

Chicken-Tortellini Soup

Rush-Hour Chili

Minestrone Salad

Pan-Seared Sirloin Steak

Sloppy Joe Confetti Tacos

Chili-Lime Pork Chops

Pork and Pineapple Stir-Fry

Orange-Zested Chicken Breasts

Easy Chicken Tetrazzini

Vermicelli with Fresh Herb-Tomato Sauce

Salmon with Lemon Butter and Pineapple Salsa

Fish Fillets with Herbed Tartar Sauce

Couscous-Stuffed Red Bell Peppers

Scrambled Egg and Veggie Pockets

Olé Salsa Potatoes

Fast Fajita and Vegetable Pita

Chicken-Tortellini Soup

Prep Time: 20 Minutes

Start to Finish: 20 Minutes

4 servings (2 cups each)

2 cans (14 oz each) fat-free chicken broth with 33% less sodium

3 cups water

1⁄3 cup sliced green onions

1⁄2 teaspoon dried basil leaves

2 cloves garlic, finely chopped

1⁄2 lb precut chicken breast chunks or 2 boneless skinless chicken breasts (1⁄2 lb), cut into 1⁄2-inch pieces

1 package (9 oz) refrigerated cheese-filled tortellini

1 cup chopped fresh spinach

1 cup frozen sweet peas

1 In 3-quart saucepan or Dutch oven, heat broth, water, onions, basil and garlic to boiling. Stir in chicken and tortellini. Reduce heat to medium; simmer uncovered 4 minutes.

2 Add spinach and peas; cook 5 minutes, stirring occasionally, until spinach is wilted, tortellini is tender and chicken is no longer pink in center. If desired, season to taste with pepper.

1 Serving: Calories 330 (Calories from Fat 60); Total Fat 7g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 70mg; Sodium 750mg; Total Carbohydrate 37g (Dietary Fiber 3g) % Daily Value: Vitamin A 30%; Vitamin C 6%; Calcium 10%; Iron 15% Exchanges: 2 Starch, 1⁄2 Other Carbohydrate, 3 Very Lean Meat, 1 Fat Carbohydrate Choices: 21⁄2

Rush-Hour Chili

Prep Time: 20 Minutes

Start to Finish: 20 Minutes

4 servings (11⁄4 cups each)

3⁄4 lb extra-lean (at least 90%) ground beef

1 can (15.5 or 15 oz) kidney beans, drained, rinsed

1 can (14.5 oz) diced tomatoes, undrained

1 can (6 oz) tomato paste

2 cups cold water

2 teaspoons chili powder

1 In 3-quart nonstick saucepan or Dutch oven, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain if necessary.

2 Stir in remaining ingredients. Heat to boiling. Reduce heat to medium-low; cover and simmer 5 to 7 minutes, stirring occasionally, until hot.

1 Serving: Calories 310 (Calories from Fat 70); Total Fat 8g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 55mg; Sodium 530mg; Total Carbohydrate 34g (Dietary Fiber 9g) % Daily Value: Vitamin A 25%; Vitamin C 15%; Calcium 10%; Iron 35% Exchanges: 1 Starch, 1 Other Carbohydrate, 1 Vegetable, 3 Very Lean Meat, 1 Fat Carbohydrate Choices: 2

one bean for another

Bean choices in recipes are often based on ethnic traditions, but that doesn’t mean you can’t use a different bean. Beans are fairly interchangeable, so follow your own tastes or use what you have on hand when choosing which bean to cook with.

tips for freezing soup

Many soups freeze well, giving you a ready arsenal of homemade last-minute suppers or lunches.

Freeze soups in individual portions for flexibility, unless you’re sure you’ll be feeding a crowd.

When using glass containers, select only those that are recommended for the freezer, such as canning jars. Other glass containers could shatter when food freezes and expands.

Label containers with waterproof marker on freezer tape, adhesive labels or tie-on labels. Include the name of the soup and the date it was prepared.

Most soups will retain best color, flavor and texture if frozen for less than four to six weeks.

Seal loose-fitting lids with freezer tape, which sticks better in cold temperatures than masking tape.

Use a freezer thermometer to make sure the temperature stays at 0°F.

Liquids expand as they freeze, so leave half inch empty at the top of the container.

For a single portion, microwave reheating is convenient. Since multiple servings take proportionately longer in the microwave, heat larger batches on the stovetop.

Minestrone Salad

Prep Time: 20 Minutes

Start to Finish: 20 Minutes

12 servings

5 cups uncooked bow-tie (farfalle) pasta (10 oz)

1 can (15.5 or 15 oz) red kidney beans, drained, rinsed

1 package (3.5 oz) sliced pepperoni

4 plum (Roma) tomatoes, coarsely chopped

1⁄2 cup chopped green bell pepper

1⁄4 cup chopped fresh parsley

1⁄4 cup freshly shredded Parmesan cheese (1 oz)

Freshly ground black pepper, if desired

1 bottle (8 oz) fat-free Italian dressing

1 Cook and drain pasta as directed on package. Rinse with cold water to cool.

2 In large bowl, mix cooked pasta and remaining ingredients. Serve immediately, or cover and refrigerate until serving time.

1 Serving: Calories 200 (Calories from Fat 45); Total Fat 5g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 10mg; Sodium 490mg; Total Carbohydrate 30g (Dietary Fiber 3g) % Daily Value: Vitamin A 6%; Vitamin C 15%; Calcium 6%; Iron 10% Exchanges: 2 Starch, 1⁄2 Lean Meat, 1⁄2 Fat Carbohydrate Choices: 2

Any medium-size pasta can be used in place of the bow-tie pasta.

salad shortcuts

Slice carrots, celery and radishes to use over several days. Wrap cut vegetables in a damp paper towel and refrigerate in a self-seal plastic bag.

Extend salads and add a novel touch with canned ingredients from your pantry. Water chestnuts, pineapple chunks, olives, artichoke hearts, pickles and baby corn are good choices.

Transform the humble can of tuna into an easy gourmet delight by adding chopped red onion, carrot, cucumber and other veggies in season.

Use up leftovers. Cooked potatoes, grilled chicken, steamed green beans and corn on the cob are just a few of the ingredients that gracefully make the switch from last night’s star to tonight’s supporting role in a salad.

When cooking rice or pasta, cook more than you need and use the rest tomorrow in a cool salad that doesn’t even require you to boil water.

Buy coleslaw mix instead of shredding all that cabbage for coleslaw.

Pan-Seared Sirloin Steak

Prep Time: 15 Minutes

Start to Finish: 15 Minutes

4 servings

1 lb boneless beef sirloin steak, 1 inch thick

3⁄4 teaspoon lemon-pepper seasoning

1 tablespoon grated lemon peel

1 tablespoon soy sauce

2 tablespoons olive oil

1 Sprinkle beef with lemon-pepper seasoning. In small bowl, mix lemon peel, soy sauce and 1 tablespoon of the oil; brush over both sides of beef.

2 In 10-inch nonstick skillet, heat remaining tablespoon oil over medium heat until hot. Add beef; cook 10 to 12 minutes or until browned on both sides and desired doneness. Cut into 4 serving pieces.

1 Serving: Calories 220 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 75mg; Sodium 400mg; Total Carbohydrate 0g (Dietary Fiber 0g) % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 15% Exchanges: 4 Lean Meat Carbohydrate Choices: 0

meat tips for the hurried cook

• For faster cooking, choose thin, boneless cuts, such as boneless pork chops, thin steaks, slices of lamb leg or pork tenderloin.

• Ground meat cooks quickly and is very versatile, but can be high in fat. Look for packages marked “extra lean” or choose a chunk of lean meat and ask the butcher to grind it for you. You’ll probably pay a little more, but you will be paying for meat, not fat.

• Speed up cooking by cutting meat into strips or cubes. Many supermarkets sell strips or chunks of meat packaged for stewing or stir-frying.

To complete the meal, serve the steak with au gratin potatoes and an Italian salad from the deli.

Sloppy Joe Confetti Tacos

Prep Time: 20 Minutes

Start to Finish: 20 Minutes

6 servings (2 tacos each)

1 lb extra-lean (at least 90%) ground beef

1 box (4.6 oz) taco shells (12 shells)

1 can (15.5 oz) sloppy joe sauce

1 small red bell pepper, chopped

1 can (11 oz) whole kernel sweet corn, drained

1 can (21⁄4 oz) sliced ripe olives, drained

1 cup thinly sliced romaine lettuce

1⁄4 cup shredded mozzarella cheese (1 oz)

1⁄4 cup shredded reduced-fat sharp Cheddar cheese (1 oz)

1 Heat oven to 350°F. In 10-inch skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain if necessary.

2 Meanwhile, heat taco shells as directed on box.

3 Stir sloppy joe sauce, bell pepper and corn into beef. Cook 2 to 3 minutes longer, stirring occasionally, until mixture is hot and bubbly.

4 Spoon about 1⁄4 cup beef mixture into each warm taco shell; top with olives, lettuce and cheeses.

1 Serving: Calories 330 (Calories from Fat 120); Total Fat 13g (Saturated Fat 4.5g; Trans Fat 1.5g); Cholesterol 50mg; Sodium 850mg; Total Carbohydrate 31g (Dietary Fiber 4g) % Daily Value: Vitamin A 25%; Vitamin C 15%; Calcium 10%; Iron 20% Exchanges: 11⁄2 Starch, 1⁄2 Other Carbohydrate, 2 Medium-Fat Meat, 1⁄2 Fat Carbohydrate Choices: 2

Use taco shells with flat bottoms for easier filling and a little extra room.

Chili-Lime Pork Chops

Prep Time: 15 Minutes

Start to Finish: 15 Minutes

4 servings

Seasoning

1 teaspoon chili powder

1⁄2 teaspoon garlic salt

1⁄8 teaspoon ground red pepper (cayenne)

1 tablespoon lime juice

1 teaspoon canola oil

Pork

4 boneless pork loin chops, 1⁄2 to 3⁄4 inch thick (1 lb)

If Desired

Chopped fresh cilantro

Lime wedges

1 Heat closed contact grill for 5 minutes.

2 Meanwhile, in small bowl, mix all seasoning ingredients. Brush mixture evenly on both sides of each pork chop.

3 When grill is heated, place pork chops on bottom grill surface. Close grill; cook 5 to 7 minutes or until pork is no longer pink in center. Sprinkle pork with cilantro and serve with lime wedges.

1 Serving: Calories 190 (Calories from Fat 90); Total Fat 10g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 70mg; Sodium 170mg; Total Carbohydrate 0g (Dietary Fiber 0g) % Daily Value: Vitamin A 4%; Vitamin C 0%; Calcium 0%; Iron 6% Exchanges: 31⁄2 Lean Meat Carbohydrate Choices: 0

turn up the heat

Pepper is a highly personal matter. While a few people find even ordinary black pepper overpowering, there’s a growing legion of fire-breathers who relish foods bearing labels such as: “Shake well and good luck.” In between there’s a continuum of peppers, ranging from flavorful but mild to incendiary. Some of the hot ways you can add zing to dips and other appetizers:

Paprika: Made from ground chile peppers, paprika may be either mild “sweet” or “hot.” A sprinkle of the sweet variety makes a colorful garnish.

Pure ground chile: As opposed to chili powder, which is a blend of spices, pure ground chile contains nothing but chile peppers. Varieties range from mild to hot.

Pork and Pineapple Stir-Fry

Prep Time: 20 Minutes

Start to Finish: 20 Minutes

4 servings (13⁄4 cups each)

11⁄4 cups uncooked instant rice

13⁄4 cups water

4 tablespoons packed brown sugar

11⁄2 teaspoons cornstarch

1⁄2 teaspoon ground ginger

1⁄4 teaspoon crushed red pepper flakes, if desired

3 tablespoons soy sauce

1 can (20 oz) pineapple chunks or 16 fresh pineapple chunks, drained, 2 tablespoons liquid reserved

3⁄4 lb boneless lean pork, cut into thin bite-size strips

1 bag (16 oz) coleslaw mix (shredded cabbage and carrots)

1 Cook rice in 11⁄4 cups of the water as directed on package.

2 Meanwhile, in small bowl, mix 3 tablespoons of the brown sugar, the cornstarch, ginger, pepper flakes, the remaining 1⁄2 cup water, the soy sauce and reserved 2 tablespoons pineapple liquid; set aside.

3 Heat 12-inch nonstick skillet over medium-high heat. Add drained pineapple chunks; sprinkle with remaining 1 tablespoon brown sugar. Cook 5 minutes, turning chunks occasionally.

4 Remove pineapple from skillet; set aside. In same skillet, cook and stir pork over medium-high heat 2 minutes.

5 Add coleslaw mix; cook and stir 3 to 6 minutes or until pork is no longer pink in center and cabbage is tender.

6 Stir pineapple and cornstarch mixture into pork mixture; cook and stir about 3 minutes or until pork is glazed and sauce is slightly thickened. Serve over rice.

1 Serving: Calories 440 (Calories from Fat 70); Total Fat 7g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 55mg; Sodium 750mg; Total Carbohydrate 69g (Dietary Fiber 5g) % Daily Value: Vitamin A 70%; Vitamin C 40%; Calcium 10%; Iron 20% Exchanges: 1 Starch, 1 Fruit, 2 Other Carbohydrate, 11⁄2 Vegetable, 21⁄2 Lean Meat Carbohydrate Choices: 41⁄2

Orange-Zested Chicken Breasts

Prep Time: 20 Minutes

Start to Finish: 20 Minutes

4 servings

1⁄2 teaspoon seasoned salt

1⁄4 teaspoon garlic powder

1 tablespoon canola oil

1 teaspoon grated orange peel

4 boneless skinless chicken breasts (1 lb)

1 In small bowl, mix seasoned salt and garlic powder.

2 In 10-inch nonstick skillet, heat oil and orange peel over medium heat. Add chicken; sprinkle with salt mixture. Cook about 15 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F).

1 Serving: Calories 160 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 70mg; Sodium 230mg; Total Carbohydrate 0g (Dietary Fiber 0g) % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 4% Exchanges: 31⁄2 Very Lean Meat, 1 Fat Carbohydrate Choices: 0

This orange chicken is super easy to prepare! Serve it with cooked fresh green beans or broccoli, warm breadsticks and a simple fruit salad.

chicken storage and safety

At the supermarket, check the “sell-by” date on the package and plan to use it within two days (one is better), regardless of the freshness date on the package.

Bring chicken directly home from the market and store it in the coldest part of the refrigerator. Set the package on a plate to catch any drips.

Refrigerate chicken in its original wrapper; if torn, overwrap it with plastic.

Scrub your hands before and after handling raw chicken.

Use hot, soapy water to wash knives, cutting boards and anything else that has come into contact with raw chicken.

For best quality, use whole frozen chicken within one year, parts within nine months and giblets or ground meat within four months.

Although freezer burn is unpleasant, it is not dangerous. Use a sharp knife to cut away any discolored areas.

Cook chicken until the juices run clear and no trace of pink remains.

Put food away as soon as possible after the meal, but definitely within two hours. Cooked leftover chicken can be refrigerated for three to four days.

Frozen leftovers will be best if used within three to six months. Longer freezing will not affect safety, but the flavor, texture and color qualities may deteriorate.

 

 

140 fast, tasty ways to feed your family right!

Serving healthy, satisfying meals can be a challenge—especially when there’s so little time to cook. Let Pillsbury come to the rescue! The flavorful recipes inside are higher in fiber and other nutrients than most recipes, yet lower in fat and calories. They’re also fast—all can be prepared in 30 minutes or less, with a whole chapter of recipes ready in just 20 minutes.

So take your pick—whether you want a satisfying casserole, a quick snack, burgers hot off the grill or a luscious dessert, you’re sure to find a dish that meets your needs. Complete with 50 beautiful color photographs and lots of healthy living tips, Pillsbury Fast & Healthy Cookbook is just what you need to serve your family delicious, nutritious meals—without spending hours in the kitchen.

Fix quick and healthy dishes like these!

  • Crispy Shrimp Tarts
  • Barbecued Pork Fajitas
  • Lemon-Basil Skillet Chicken with Rice
  • Rush-Hour Chili
  • Vermicelli with Fresh Herb-Tomato Sauce
  • Spicy Chinese Chicken Tacos
  • Foot-Long Pizza
  • Layered Piña Colada Chicken Salad
  • Grilled Blue Cheese Steak
  • Halibut with Chipotle Butter
  • Orzo-Barley Pilaf
  • Lemon Mini Tarts
  • Chocolate Espresso Mousse

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