taste of home - 30 meals in 30 minutes

7/25/2019 Taste of Home - 30 Meals in 30 Minutes

1/34

MealsIN MINUTESBONUS:

12fast

sides!


2/34

Letgarden-fresh herbs,vegetablesand berriesdo thew orksoyou can startenjoyingthissunny

season,relaxingon theporchand spendingqualitytim ew ith yourfam ily.Itseasyw ith the

w arm -w eatherfavoritesin thisedition ofTasteofH om e3 Mealsin 3 Minutes Take a look

at these fast, finger-licking ideas that get you out of the kitchen in just a half hour.

Notonlyw ill you savordishesusingthebestin sum m erproduce,butyoull also relish grilled

greatsperfectforw eeknightsuppersand backyard partiesw ith friends.Youll even discover a

few lighter dishes, recipes for tw o, m eatless specialties, 15-m inute lifesavers and m ore

TakeaBiteO utofSum m er!

ON THE MENU

BREAKFAST

&BRUNCH

Italian GardenFrittata

Chicken TzatzikiCucumber Boats

Greek-StyleRavioli

Chicken withFire-RoastedTomatoes

Skillet Beef &Potatoes

Honey ThymeGrilled Chicken

MEATLESS

CHICKEN

SouthwestChicken Dinner

Cheesy SummerSquash Flatbreads

Spice-RubbedChicken Thighs

Corn QuesadillasThai ChickenPasta Skillet

Grilled EggplantParmesan Stacks

BEEF


3/34

ON T H E S ID E

T s tw lv xtraquick recipesm ake perfect m atches to your

m inute entrees

Cilantro Lim e FruitSalad

Fresh Peach Salsa

G rilled alsam ic Lim e Sw eetPotatoes

Grilled Potatoesw ith Ranch

Grilled Zucchiniw ith Onions

Lem on asil ow Ties

Pea nPeanutSalad

Sw irled DillRolls

Tangy uttered Green eans

Tom atoesw ith Vinaigrette

Tossed Salad w ith Sim ple Vinaigrette

W aterm elon lueberry Salad

ME T L E S S

Portobello

&O nion Tart

Tarragon D ijon

Pork Chops

Chard &Bacon

Linguine

Curry Shrim prilled Pork Tacos Lem on Salm on

w ith Basil

Berry Turkey

Sandw ich

Chicken Sausage

Pita Pockets

Crunchy Tuna

W raps

T U R K E Y

Pepper&

Salsa Cod

Fajita in a Bow lTom ato Herb

G rilled Tilapia

Feta G arbanzo

Bean Salad

Sausage Zucchini

Skillet

BasilBLTs

Mediterranean

Meatball

Sandw iches

Mexican Hot D ogs Turkey Pesto Subs

P O R K S E F O OD

S L D S S ND W I H E S

ONTHECOVER


4/34

Pepper Salsa od

Aftertasting asim ilardish atthe

grocerystore m yhusbandfiguredouthow to m akethisawesom ecod

topped w ith salsaand peppers

RO BYNG ALLAG HERYOR TOW VA

STARTTO FINISH MIN

MAKES SERVINGS

cod orhaddock fillets ounces

each

teaspoon olive oil

teaspoon salt

D ash pepper

cup orange juice

cup salsa

cup julienned green pepp er

cup julienned sw eetred pepper

Hotcooked rice

1 Preheatovento350.Brushbothsides

offilletswithoil;place ina greased

11x7-in.bakingdish.Sprinklewithsalt

andpepper.Pourorangejuiceover fish;

topwithsalsaandpeppers.

2 Bake,covered, 17-20minutesor until

fishjustbeginstoflakeeasilywitha fork.

Servewithrice.

PERSERVING 1 serving(calculated

withoutrice)equals183cal.,3gfat(1g

sat.fat),65mgchol.,512mgsodium,9g

carb.,1gfiber,27gpro.Diabetic

Exchanges:4leanmeat,1vegetable,

fat.

serves

2

ON THE SIDE

Tang y Bu ttered G reen B eans

Sim m er cups trim m ed green beansin

w ater for m inutes drain Com bine

Tbsp m elted butter Tbspcidervinegar tsp each sugarand lemon

juicetsp preparedmustardandtspsaltstir into beansServes 2

BETH ALLARDBELM O NTNH

MEALS IN MINUTES


5/34

hicken Sausag e ita ocketsChickensausage comes inmany flavors so I try different ones when I

make pitas with fresh basil and veggies inspired by the Greek gyro CHRISTINA PRICEITTSBURGH PA

STARTTOFINISH M IN MAKES SERVIN GS

teaspoons oliveoil divided package ounces fullycooked

roastedgarlic chickensausagelinks

orflavorof your choice sliced cupsliced freshmushrooms

smallonionhalvedandsliced mediumzucchinihalvedlengthwise

andsliced

mediumyellowsummersquashhalved lengthwise andsliced

tablespoonschoppedfreshbasil wholewheatpita pockethalves

warmedSlicedtomato and plain Greek yogurt

optional

1 In alargenonstick skillet,heat2teaspoonsoilovermedium-high heat.A ddsausage;cookand stir4-6minutesoruntil lightlybrowned.R emovefrom pan.2 In same skillet,heat2 teaspoonsoilovermedium-high heat.A ddmushroomsandonion;cook andstir4-6minutesoruntil tender.R emovefrom pan.

3 A ddremainingoilto pan.A ddzucchiniandyellowsquash;cookand stir3-5minutesoruntiltender.Stir inbasil,sausageandmushroom mixture;heatthrough.Serve in pitas.Ifdesired,addtomatoandyogurt.

PERSERVING2filledpitahalves(calculatedwithout tomato andyogurt)

equals376cal.,16gfat(3gsat.fat),

70mgchol.,736mgsodium,39gcarb.,

6gfiber,22gpro.DiabeticExchanges:3

lean meat, 2 starch, 1 fat, 1 vegetable.


6/34

Lem onSalm on

w ith Basiltourhousew e opt orhealthy

foods and this lemony salmonwithbasil isa kno ko t inthegoodforyou categoryW ehaveitw ith

asparagusorzucchini

SHANNABELZ PRIN EVILLEO R

STARTTO FINISH MIN

MAKES SERVINGS

salmonfillets ounces each

teaspoonsolive oil

tablespoongratedlemonpeel teaspoonsalt teaspoonpepper tablespoons thinly sliced fresh basil medium lemonsthinly sliced

Additionalfreshbasil

1Preheatoven to375.Placesalm on in

agreased15x10x1 in.bakingpan.D rizzle

w ith oil;sprinklew ith lem on peel salt

pepperand 2 tablespoonsbasil;top w ith

lem on slices.

2Bake15 20 m inutesoruntilfishjust

beginstoflake easilyw ith afork.If

desired top w ith additionalbasil.

PERSERV IN G1 salmonfillet equals294cal.,18gfat(3gsat.fat),85mgchol.,

381mgsodium,3gcarb.,1gfiber,29g

pro.DiabeticExchanges:5leanmeat,

fat.

lessthan

300calories

ON THE SIDE

rilled Z ucch ini w ith On io ns

Drizzle sm allzucchini halved

lengthw isew ith tspoliveoilGrill

covered over m edium heat for m inutes or until tender turning once Place

in a large bow l Add thinly sliced green

onions Tbsplemon juice tspolive

oil tspsaltand tsp crushed red

pepper flakes Serves A LIA SHU TTLEW O RTHAU URN CA

M EA LS IN M IN U TES


7/34

hicken Tzatziki ucum b er BoatsIve tended a garden for decades and these colorful boats made from cucumbers

hold my fresh tomatoes peas and dill Its absolute garden greatness RONNA FARLEY RO KVILLE M D

START TO FINISH M IN MAKES SERVIN GS

medium cucumbers

cup fatfree plain Greek yogurt

tablespoons mayonnaise teaspoon garlic salt

teaspoons snipped fresh dill divided cup chopped cooked chicken breast

cup chopped seeded tomatoabout large divided

cup fresh or frozen peas thawed

1 Cut each cucumber lengthwise in half;

scoop out pulp, leaving a -in. shell. In a

bowl, mix yogurt, mayonnaise, garlic saltand 1 teaspoon dill; gently stir in chicken,

cup tomato and peas.

2 Spoon into cucumber shells. Top with

the remaining tomato and dill.

HEALTH TIPSkip the peas for a fast andrefreshing low-carb lunch or supper.

PER SERVING 2 filled cucumber halvesequals 322 cal., 13 g fat (2 g sat. fat),

59 mg chol., 398 mg sodium, 18 g carb., 6 gfiber, 34 g pro.Diabetic Exchanges:4

lean meat, 2 vegetable, 2 fat, starch.

serves

2


8/34

aj ta n

a Bow lPullout theskewersand take a

stab at grilling peppers onionsand

corn for an awesom e steaksaladthatsallsum m er andsm oke

PEG G Y W O O W R SHU S URG W I

ST RT TO FIN ISH M IN

M KES SERVIN GS

tablespoon brow n sugar

tablespoon chili pow der

teaspoon salt

beefflank steak pound

miniaturesw eetpeppershalvedand

seeded

mediumred onioncutinto thin

w edges

cups cherry tomatoes

mediumears sw eet cornhusks

removed

SALAD

cups torn mixed saladgreens

cup fresh cilantro leaves

cup reducedfatlime vinaigrette

O ptionalingredients cotija cheese

lime w edges and tortillas

In asm allbow l m ixbrown sugar chili

pow derand salt.Rub ontoboth sidesof

steak.

2 Placepeppersand onion on agrilling

grid;placeon grillrackoverm edium

heat.G rill covered 9-11m inutesoruntil

crisp-tender stirringoccasionally;add

tom atoesduring the last2 m inutes.

Rem ovefrom grill.

3Placesteakand corndirectlyon grill

rack;closelid.G rillsteak 8-10 m inuteson

each sideoruntilatherm om eterreads

145form edium rare;grillcorn 10-12

m inutesoruntillightlycharred turning

occasionally.

4D ividegreensand cilantroam ongfour

bow ls.Cutcorn from cobsand thinlyslice

steakacrossthegrain;placein bow ls.Top

w ith vegetablesand steak;drizzlew ith

vinaigrette. If desired serve w ith cheese

lim eand tortillas.

N O T E If you donot havea grilling grid,usea disposablefoilpan with holespokedinto the bottom with a meat fork.

PER SERVIN G 1 serving (calculatedwithoutoptional ingredients)equals351cal.,14 g fat(5 g sat. fat), 54 mg chol.,862 mg sodium, 33g carb., 7g fiber, 28gpro.

ONTHE

COVER

M EALS IN M IN U TES


9/34

C hicken w ith F ire R oasted Tom atoes

M y skillet chicken w ith the colors and flavors ofItaly is so easy ire roastingtom atoes sound com plicated but all you have to do is open a can!

M ARGARET W ILSONSUN ITYCA

START T O FIN ISH MIN M AKES SERVINGS

t blespoons s lt free garlic herb

seasoning blend teaspoon salt teaspoon Italian seasoning teaspoon pepper teaspoon crushed red pepper flakes

optional boneless skinless chicken breast

halves ounces each

tablespoon olive oil canouncesfireroasted diced

tomatoesundrained pound fresh green beanstrimmed

tablespoons water tablespoon butter

Hot cooked pastaoptional

1 M ix the first five ingredients; sprinkleover both sides of chicken breasts. In alarge skillet, heat oil over medium heat.B rown chicken on both sides. A ddtomatoes; bring to a boil. R educe heat;simmer, covered, 10-12 minutes or until athermometer inserted in the chickenreads 165.2 M eanwhile, in a 2-qt. microwave-safe

dish, combine green beans and water;microwave, covered, on high for 3-4minutes or just until tender. D rain. R emove chicken from skillet; keep

warm. Stir butter and beans into tomatomixture. Serve with chicken and, ifdesired, pasta.

PER SERVING1 chicken breast half with 1cup bean mixture (calculated without

pasta) equals 294 cal., 10 g fat (3 g sat.fat), 102 mg chol., 681 mg sodium, 12 gcarb., 4 g fiber, 37 g pro.Diabetic

Exchanges:5 lean meat, 1 vegetable, 1 fat.

less th n

c lories


10/34

Italian ardenrittata

I a ea scrapeyourplate frittatathatgets its yum fromfresh sageand Romano Pass itw ithmelonw edges fora standout breakfast

brunchor dinner SA LLY MALONEY LL S GA

STARTTOFINISH M I N MAKES SERVINGS

largeeggs

large egg whites

cup grated Romano cheesedivided tablespoonminced freshsage teaspoonsalt teaspoonpepper teaspoon olive oil

smallzucchinisliced green onionschopped

plum tomatoesthinly sliced

Preheatbroiler.Inalargebowl whisk

eggs eggwhites cupcheese sage salt

andpepperuntil blended.

2

Ina10 in.broiler safeskilletcoatedwithcookingspray heatoil over

medium highheat.Addzucchini and

greenonions;cookandstir 2minutes.

Reduceheattomedium low.Pourin egg

mixture.Cook covered 4 7minutesor

until eggsarenearlyset.

3 U ncover;topwith tomatoesand

remaining cheese.Broil 3 4 in.fromheat

2 3minutesoruntileggsarecompletely

set.Letstand5minutes.Cut intowedges.

HEA LTHTIPU sing sixeggw hites,w hichisequivalenttothreew holeeggs,saves

alm ost 30cal. and 4gram s fat perserving.

PER SERVIN G1 slice equals 183cal., 11gfat 5g sat. fat), 228m g chol., 655m g

sodium , 4g carb., 1g fiber, 18g pro.

D iabetic Exchanges:2 m edium -fat m eat1 vegetable.

meatless

m eal

M EA LS IN M IN U TES


11/34

rilled ork Tacos yfam ilyravesa out thism oist porkwith sm okedpaprika and

pineappleI dish it up next to brow n rice and a salad of a ocado and tomatoes EG ELESKYB L CYNW YD PA

STARTTOFINISH M IN MAKES SERVIN GS

pound bonelesspork ribeye chops

cutinto inchcubes

tablespoonsplus teaspoonslimejuice divided

teaspoon sm oked or regular paprika

teaspoon salt teaspoonpepper cupcanned blackbeans rinsedanddrained

cup canned unsweetenedpineappletidbitsplustablespoon reservedjuice

tablespoonsfinelychoppedred onion

tablespoons chopped fresh cilantro

flourtortillas inchesw armedReducedfat sourcream or plain

yogurt optional

1 Inalargebowl,tossporkwith2tablespoons lime juiceand seasonings;let stand5 minutes. M eanwhile, ina

smallbowl,mixbeans, pineapple withreservedjuice,onion,cilantroandremaininglime juice.2 Threadporkontofourmetal orsoaked

wooden skewers. M oistena paper towelwithcooking oil;usinglong-handledtongs, rub on grill rack to coat lightly.

G rillkabobs, covered, over medium heat6-8 minutesor until tender, turningoccasionally. R emovepork from skewers; serveintortillas.Topwithbeanmixtureand,ifdesired,sour cream.P R S RVIN G 1 taco with cup salsa

(calculatedwithoutsourcream)equals433 cal., 16g fat(6g sat.fat),66mg chol.,670 mg sodium,41 g carb., 4 g fiber, 29g

pro.DiabeticExchanges:3 starch, 3medium-fat meat.


12/34

ortob ello Onion

art e pairthis tart ith a salad fordinneror anegg for breakfast

RO B IN W A G G A N E R A JO SECA

START T O FIN ISH MIN

M AKES SERVIN GS

sheet frozen puff pastry thawed

tablespoons olive oil divided

pound sliced baby portobello

m ushroom s

large onion halved and thinly

sliced

teaspoon salt

large eggs

cup ouncescrum bled goat cheese

or G orgonzola cheese

teaspoons m inced fresh rosem ary

optional

1 Preheat oven to 400 . U nfold puffpastry onto a parchment paper-linedbaking sheet. U sing a sharp knife, score a border along edges of pastry. W ithinborder, prick pastry with a fork. B ake 8-10minutes or until golden brown. R emove

from oven. If center has puffed, flattengently with a spatula.2 M eanwhile, in a large skillet, heat 1tablespoon oil over medium-high heat.A dd mushroom s;cook and stir 4-5minutes or until lightly browned.R emove from pan. In same pan, addremaining oil and onion;cook and stir 2-3minutes or until lightly browned. R eturnmushrooms to pan;stir in salt.3 In a bowl, whisk eggs until blended;stir in cheese. P our into crust. Top evenly

with mushroom mixture. Bake 13-15minutes or just until cheese mixture isset. If desired, sprinkle with rosemary.PER SERVIN G 1 serving equals 503cal.,33g fat (10g sat.fat),128m g chol.,525m g sodium ,41g carb.,7g fiber,15g pro.

m e t ess

m eal



13/34

Basil BLTsEverybody goes for the bacon in this im pressive sandw ich If youve got

a garden harvest your fresh tomatoes and basil and pile them on ALISA LEW ISVER DAL W A

START TO FINISH M INMAKES SERVING S

cup mayonnaise or plain Greek yogurt tablespoons minced fresh basil

teaspoon lemon juice teaspoon salt

teaspoon garlic powder thick slices French bread diagonally

cuttoasted

lettuce leaves medium tomatoeseach cut into four

slices cooked bacon strips

In a smallbow l mix the firstfive

ingredients.Spread over four slices of

bread;top w ith lettuce tomatoes bacon

and remaining bread.

HEA LTH TIPC ut 100 cal.and 10 grams fatby switching from mayonnaise to non-fatGreek yogurt.

PER SERVIN G1 sandwich equals 319 cal.,20 g fat (5 g sat.fat),28 mg chol.,833 mg

sodium,22 g carb.,2 g fiber,12 g pro.

re dy in

15

O N T H E S ID Eresh P each Salsa

In a food processor coarsely chop

peeled and pitted peaches seeded

tom atocup chopped sw eet onioncup cilantroand slicedgarlic cloveAdd

can ozchoppedgreen chilies tspcider vinegartsp lim e juiceandtsppepperpulse just until blended Servew ith chips rv s SHA W N A L A U FER FO RT M Y RS FL


14/34

MexicanH o t D o g s

ystepm om w as ornin exicoandintroduced usto hot dogsw ith

avocado andbacon e w ereinstantly hooked ow our whole

familymakes them AMANDA BRANDENBURG M ILTO N O H

STARTTOFINISH M IN MAKES SERVIN G S

mediumripe avocadopeeled

tablespoonlimejuiceteaspoon salt teaspoonpepper

hot dogs

hotdogbunssplit smalltomatochopped tablespoonsfinelychoppedredonion bacon stripscooked andcrumbled

1 Inasmallbowl,mashavocadowithafork, stirring inlimejuice,saltandpepper.G rillhotdogs, covered,overmediumheat7-9minutesoruntilheatedthrough,turningoccasionally.2 Serveinbuns.Topwithavocadomixture,tomato,onionandbacon.

PERSERVING1 servingequals 310 cal.,

19 g fat (7 g sat. fat), 29 mg chol.,844mgsodium,25gcarb.,2gfiber,11gpro.

ready in

O N T H E S I E

C ilan tro Lim e Fruit Sa lad

Combine cupsc nt loupeballs

peeled and finely chopped m ngoes

peeled and sliced kiw ifruitand

sliced b n n In a smallbow lcombine Tbsp minced fresh cil ntro Tbsp lim e

juice Tbsp honeyand

tsps ltToss w ith fruitServes

D ENETTE B RENTSPO RTERV ILLE A

M EALS IN M INU TES


15/34

Sausag e Z ucchini SkilletThis Italian skillet dish started as a side for grilled salmon Then I

transformed it with sausage and rice to give it a new identity DEBBY AB ELFLAT RO K N

START TO FINISH MINMAKES SERVINGS

pound talian turkey sausage links

casings removed

large zucchini cut into in pieces

large sweet onion chopped garlic cloves minced

canouncesnosaltadded

diced tomatoes undrained teaspoon pepper

cups hot cooked brown rice

1 In a large nonstick skillet coated with

cooking spray, cook sausage, zucchini and

onion over medium-high heat 6-8

minutes or until sausage is no longer

pink, breaking up sausage into crumbles.

Add garlic; cook 1 minute longer. Drain.

2 Stir in tomatoes and pepper; bring to a

boil. Reduce heat; simmer, uncovered,

4-5 minutes or until liquid is evaporated,

stirring occasionally. Serve with rice.PER SERVING1 cups sausage mixturewith cup cooked rice equals 262 cal.,

8 g fat (2 g sat. fat), 42 mg chol., 483 mg

sodium, 33 g carb., 3 g fiber, 15 g pro.

Diabetic Exchanges:2 lean meat, 2

vegetable, 1 starch.

onepanwonder

ON THE SIDE

Sw irled ill R o lls

Open an oz tube of crescentdough do

not unroll Cut it into eight slices Place on

an ungreased baking sheet Bake at fo

minutes Mix Tbsp softened butter

tsp each onion powderand fresh dillBrush on warm rolls Serves 2

TASTE OF HOME TEST KITCHEN


16/34

Tarrag on

D ijon Pork

C h o p s

Formysmokychops I add

tarragon for a hint ofherbs

Ifyou like a lot ofsauce double

or triple the ingredients

JU LIE NLER BELAIREKS

ST RTTO FINISHMIN

M KES SERVINGS

boneless pork loin chopsinch thickand ounces each

teaspoon garlic powder teaspoon pepper tablespoons olive oildivided pound sliced fresh mushrooms

green onionschopped cup D ijon mustard to teaspoons chipotle or other hot

pepper sauce tablespoon red wineoptional

tablespoon minced fresh tarragon

1 Preheat oven to 400. Sprinkle chops

with garlic powder and pepper. In a large

ovenproof skillet, heat 1 tablespoon oil

over medium heat. Brown chops on both

sides; remove from pan.

2 In same skillet, heat remaining oil

over medium-high heat. Add mushrooms

and green onions; cook and stir 3

minutes. Place chops over mushroom

mixture. Bake, uncovered, 8-10 minutes

or until a thermometer inserted in pork

reads 145.

3 Meanwhile, in a small bowl, mix

mustard, pepper sauce and, if desired,

wine; spread over chops. Bake 2 minutes

longer. Sprinkle with tarragon.PER SERVING1 pork chop with cupmushroom mixture equals 334 cal., 17 g

fat (5 g sat. fat), 82 mg chol., 417 mg


Diabetic Exchanges:5 lean meat, 1 fat,

starch.

onepanwonder

M EALS IN M INU TES


17/34

Southw est hicken inner yfamilyorders those giganti takeoutTexMex burritos but cant

finish themIve got a lighternoguilt alternative that loses the tortillaMARQUISHA TURNERAURORA CO

STARTTOFINISH MINMAKES SERVINGS

cupswater

tablespoons oliveoil divided teaspoon salt teaspoonpepper

cupuncookedlong grain rice

tablespoon tacoseasoning

bonelessskinlesschickenbreasthalves ounces each

cup cannedblack beans orpintobeans rinsed anddrained

cup choppedfreshcilantro teaspoon gratedlimepeel

tablespoons lime juice

O ptional toppings picodegallo

shreddedM exican cheese blend andsourcream

1 In a large saucepan,combinewater, 1

tablespoon oil,salt andpepper; bring to a

boil. Stirin rice. Reduceheat; simmer,covered, 15-17 minutesor until liquidis

absorbedand riceis tender.

2 Meanwhile,sprinkletacoseasoning

overbothsides ofchicken.In a large

skillet, heatremainingoilover medium

heat. Add chicken; cook 4-5 minutes on

each sideor until a thermometerreads

165.

3 In a microwave,heat beans until

warmed.To serve, gently stir cilantro,

limepeel andlime juice into rice; divide

among fourbowls.Cut chickeninto

slices.Placechickenand beans over rice;topas desired.

PERSERVING1 serving(calculatedwithoutoptional toppings) equals

398cal.,7gfat(1gsat.fat),63mgchol.,

678 mg sodium, 52g carb., 3g fiber, 30gpro.


18/34

Tom atoH erb rilled

Tilap iaThis super tilapia w ith in er and

lem ntakes dinner ver the t p

w ithminimal prep rilling the fish infoil isabout aseasyas it gets

TRISHA KRUSEAGL I

STARTTOFINISH M IN MAKES

S RVINGS

cupfresh cilantroleaves

cup fresh parsley leaves

tablespoons olive oil

teaspoons grated lem on peel

tablespoons lem on juice

tablespoon coarsely chopped fresh

gingerroot teaspoon sea salt or kosher salt

divided

cups grape tom atoes halved

lengthwise

cups fresh or frozen corn

about

ounces

thaw ed

tilapia fillets

ounces each

1 Placethefirstsixingredientsinafoodprocessor;add teaspoonsalt.Pulseuntilmixtureisfinelychopped.2 Inabowl,combinetomatoesandcornstirin1tablespoonherbmixtureandremainingsalt.3 Placeeachfilletonapieceofheavy-dutyfoil(about12-in.square).Topwithherbmixture;spoontomatomixturealongsidefish.Foldfoilaroundfishandvegetables,sealingtightly.4 G rill,covered,overmedium-highheat6-8minutesoruntilfishjustbeginsto

flakeeasilywithafork.O penfoilcarefullytoallowsteamtoescape.PER SERVIN G

1 serving equals 270 cal.,9 g fat (2 g sat. fat), 83 mg chol., 443 mg


Diabetic Exchanges:5 lean meat, 1 fat,

1 vegetable, starch.

less than

300calories



19/34

Turkey Pesto SubsItwas timetoamp upmy usual sandwichrotation I usedpestowith turkey

sw eetred pepper andonion to getthe crunch andm unch factor going

RUSTY KOLLELMWOOD IL

STARTTOFINISHMIN MAKES SERVINGS

teaspoons oliveoil divided

pound turkeybreast tenderloinscut

intothin strips

medium sweet redpepperjulienned mediumonionhalved and sliced

garlicclovesminced cuppreparedpesto

hoagiebuns splitpartway

slices provolone cheese halved

1Preheatbroiler.Inalargenonstick

skillet heat2teaspoonsoiloverm edium -

high heat.Add turkey;cook and stir5-6

m inutesoruntilno longerpink.Rem ove

from pan.

2Insam epan heatrem ainingoil.Add

pepperand onion;cookand stir3-4

m inutesoruntiltender.Add garlic;cook 1

m inutelonger.Returnturkey to pan; stir

in pesto. Rem ove from heat.

3Placebunson abaking sheet cutside

up.Top w ith turkeym ixtureand cheese.

Broil2-3 in.from heat1-2 m inutesor

untilcheeseism elted.PERSERVING1 sandwichequals579cal.,

27gfat(7gsat.fat),60mgchol.,958mg



20/34

Skillet eef

Pot toesirloin stripswithred potatoes and

resh rosem ary areseriouslyam azing and ready inafl shThekey

isprecookingpot toesin the

m icrow vetospeedtheprocess

T STE O HOMETESTKIT HEN

STARTTOFINISH MIN

MAKES SERVING S

poundsmediumredpotatoesabout

halved and cut intoin slices

cup w ater

teaspoon salt

pound beeftop sirloin steak cut into

thin strips

cupchoppedonion

tablespoonsolive oildivided

teaspoonsgarlicpepperblend

teaspoonsm inced freshrosem ary

1 Place potatoes,waterandsalt in amicrowave-safe dish;microwave,covered,on high for7-9 minutesoruntilpotatoes are tender. D rain.2 M eanwhile,tossbeef with onion, 2tablespoons oilandpepperblend.Place alarge skilletovermedium-highheat.A ddhalf of the beef mixture;cook and stir2-3minutesoruntilno longerpink. R emove

from pan;repeat with remainingbeefmixture.3 In aclean skillet,heat remainingoilovermedium-high heat.A dd potatoes;cook 4-5 minutesoruntillightlybrowned,turningoccasionally.Stirinbeef mixture androsemary.PER SERVIN G 1 cupsequals 320 cal.,16 g fat(4 g sat. fat), 63 mg chol., 487 mg

sodium, 20 g carb.,2 g fiber, 23 g pro.DiabeticExchanges:3 lean meat, 2 fat, 1starch.



21/34

heesy Sum m er Squash Flatbread sW hen you want a meatless meal with M editerranean style these flatbreadssmothered with squash hummus and mozzarella deliver the goods

M ATTH EW H ASSFRANK INW I

START TO FIN ISH MIN M AKES SERVING S

sm all yellow sum m er squash sliced

inch thick

tablespoon olive oil

teaspoon salt

cups fresh baby spinach coarsely

chopped

naan flatbreads

cup roasted red pepper hum m us carton ouncesfresh m ozzarella

cheese pearls

Pepper

Preheat oven to 425. Toss squash

w ith oil and salt; spread evenly in

a 15x10x1 in. baking pan. Roast 8 10

m inutes or until tender. Transfer to a

bow l; stir in spinach.

2 Place naan on a baking sheet; spread

w ith hum m us. Top w ith squash m ixture

and cheese. Bake on a lower oven rack 4 6

m inutes or just until cheese is m elted.

Sprinkle w ith pepper.PER SERVING topped fl tbre d equ ls

332cal., 20g fat 9g sat. fat), 47m g chol.,

737m g sodium , 24g carb., 3g fiber, 15g

pro.

O N T H E S ID ETom atoes w ith V inaig rette

In a jar w ith a tightfitting lid combinecup vinegar cup canola oil cupsugar tspseasoned saltand a dash of

peppershake well Serve over

tomatoes cut into wedgesand lettuce

Serves 2 JO ANNE SH E W C H U K ST ENED IC TSK

meatless

m eal


22/34

Th i hicken

P st Skillethisgorgeous angkokstyle

pasta has been a faithfulstandbyfor m anyyears and alwaysgetsloads ofpraise For a potluckwe

increase it and do it aheadSUSANTENPASMYRTLECREEK OR

STARTTOFINISHM INMAKES SERVINGS

ouncesuncooked w hole w heat

spaghetti

teaspoonscanolaoil

packageounces fresh sugar snappeastrimmed andcut diagonally intothinstrips

cups julienned carrots aboutounces

cupsshreddedcookedchicken cupThaipeanutsauce

mediumcucumber halvedlengthwiseseededandsliced

diagonnallyChoppedfresh cilantro optional

1 Cookspaghettiaccordingtopackage

directions;drain.

2 Meanwhile,in a largeskillet,heatoil

overmedium-highheat.Addsnappeas

andcarrots;stir-fry6-8minutesor until

crisp-tender.Addchicken,peanutsauce

andspaghetti;heat through,tossingto

combine.

3 Transfertoaservingplate.Topwith

cucumberand, ifdesired, cilantro.

HEALTH TIPFruits are typicallyassociated withthe antioxidant vitamin

C,but sugar snap peas are an excellentsource as well.

PERSERVING1 cups equals 403 cal.,15 g fat (3 g sat. fat), 42 mg chol.,432 mg

sodium,43gcarb.,6gfiber,25gpro.

DiabeticExchanges:3 leanmeat, 2

starch, 2 fat, 1 vegetable.

MEALS IN MINUTES


23/34

Spice R ubbed C hicken Thighs

or our m usthave m eal we roast chicken using bonein skinon thighs This healthy versionwithout skin and bones has a zesty rub of turm eric paprika and chili powder

BILL STALEY MONROEVILLE P

START TO FINISH M IN MAKES SERVINGS

teaspoon salt

teaspoon garlic pow der

teaspoon onion pow der

teaspoon dried oregano teaspoon ground turm eric teaspoon paprika

teaspoon chili pow der teaspoon pepper

boneless skinless chicken thighs

about pounds

1 In a small bowl, mix the first eightingredients. Sprinkle over both sides ofchicken.2 Moisten a paper towel with cookingoil; using long-handled tongs, rub on grillrack to coat lightly. G rill chicken, covered,

over medium heat or broil 4 in. from heat6-8 minutes on each side or until athermometer reads 170.PER SERVING1 chicken thigh equals169cal.,8gfat(2gsat.fat),76m gchol.,460m gsodium ,1gcarb.,0fiber,21gpro.

Diabetic Exchange:3leanm eat.

less than

300calories

ON THE SIDE

Grilled Potatoes with R anch

Mix Tbspoliveoil Tbsp barbecue

seasoning minced garlic clovesand

tsp lemon juiceToss with lbs

quartered red potatoesSeal in a double

thickness of heavyduty foil Grill coveredover m edium heat m inutes M ixcupranch dressing tspbacon bits

tsp m incedchivesand a dash ofhot

sauceServe with potatoesServes

CRAIG CARPENTERCOR OPOLIS P


24/34

erryTurkey

SandwichMyturkey sandwich with freshstrawberries creamcheeseand

Swiss getsa big thumbsupMake itwithwholewheatoatmealor

sunflowerbreadEDWARDMEYERARNOLD O

STARTTOFINISHM INMAKES SERVIN G S

t lespoonsreducedfatspreadable

creamcheese

teaspoons finelychopped pecans

sliceswholewheat bread

lettuceleaves

slicesreducedfat Swisscheese pound thinlysliced deliturkey breast

freshstrawberriessliced

Inasmallbow mixcreamcheeseand

pecans Spreadover twoslicesofbread;

topwithlettuce cheese turkey

strawberriesandremainingbread

PERSERVING1 sandwichequals319cal.,

12g fat (5gsat. fat),45mgchol.,847mg


DiabeticExchanges:3leanmeat,2

starch,fat.

ready in

10

ON THE SIDE

Grilled alsam ic-Lim e

Sweet Potatoes

Peel and cut large sweet potatointo

w edgestoss w ith tspoliveoil tsp

saltand dashpepper G rill on a greased

rack covered over m edium heat for

m inutes or until tender turning

occasionallyM ix Tbspeach m inced freshcilantro brown sugarandlime juiceand

tspbalsamic glazetoss w ith potato

w edgesServes 2

RAQUEL PERAZZO WEST NEW YORK NJ

MEALS IN MINUTES


25/34

M editerranean M eatball SandwichesI grow onionsgarlic and herbs so thats what I use in these saucysandwiches

Make patties or formthe ground beef into meatballs insteadALYSHABRAUNST CATHARINES ON

STARTTOFINISH MIN MAKES SERVINGS

sm ll onionfinelychopped cupmincedfreshparsley teaspoonsalt

teaspoonpepper

pound ground beef

wholepita breads warmed

RefrigeratedtzatzikisauceOptionaltoppingsslicedtomato

choppedred onion and shredded

lettuce

1 In a largebowl,combineonion,

parsley, salt and pepper. Add beef; mix

lightlybutthoroughly. Shape intofour

4x2-in.oblongpatties.

2 Grill patties,covered, over medium

heat orbroil4 in.fromheat4-6minutes

on each side oruntil a thermometerreads

160. Serve on pitas with tzatziki sauce

andtoppings as desired.PERSERVING1 serving(calculated

withoutsauceandtoppings)equals

379cal.,14gfat(5gsat.fat),70mgchol.,

682mg sodium, 35 g carb., 2 g fiber, 26 g

pro.

O N T H E S I D E

em on- asil ow Ties

Cook cupsofbow tie pasta Saute

m inced garlicclove in tsp oliveoilfor

m inute Add Tbsp lemonjuice

tsp grated lemonpeel tsp saltand

tsp pepper Stirin drained pastaand

cup sliced fresh basil Top w ith cup

shreddedParmesancheeseServes

MICHELLE HARBOUR LEBANON TN


26/34

CurrShri p

I created this Indianstyle

shrimpwhenwewereentertaininsomefriends oneofourfavoritethin stodo Itw orksonthe

stovetoporthe rillSHANACONRADTA LETONW

STARTTOFINISH M IN

MAKES SERVIN GS

tablespoon oliveoil cupfinely chopped onion pounduncookedshrimp per

poundpeeledanddeveined

garlic clove minced teaspoon curry powder cup fatfree plain Greek yogurt

tablespoons chopped fresh cilantro tablespoon water teaspoon salt teaspoon pepper

Hot cooked rice optional

1 In a large skillet, heat oil over

medium-high heat. Add onion; cook and

stir 1-2 minutes or until tender. Add

shrimp; cook and stir 2 minutes. Add

garlic and curry powder; cook and stir

30-60 seconds longer or until shrimp

turn pink.

2 Remove from heat. Stir in remaining

ingredients. If desired, serve with rice.

PER SERVING cup equals 147 cal., 5 gfat (1 g sat. fat), 138 mg chol., 293 mg


Diabetic Exchanges:3 lean meat, fat.

ready in

15

MEALS IN MINUTES


27/34

Honey ThymeGrilled ChickenFor grilling chicken I wanted a marinade different from barbecue sauce so I pulled outsome honey and thyme If youhave time let the chicken marinate awhile to boost flavor

NOELBIGELOWA EXANDRIAA

STARTTOFINISHMINMAKES SERVINGS

cup oliveoil cuphoney

garliccloveminced

chickendrumsticks about pounds

teaspoon driedthyme

teaspoon salt teaspoon pepper

Ina smallbowl,whiskoil,honeyand

garlicuntil blended. Sprinkle drumsticks

with seasonings.

2 Moisten a paper towel with cooking

oil;usinglong-handledtongs, rubon grill

rack tocoatlightly. Grill chicken, covered,

over mediumheat 15-20 minutes or until

a thermometerreads 170-175,turning

occasionally and brushinggenerously

withhoneymixture duringthelast 5minutes.

PERSERVING2 chickendrumsticks

equals418cal.,26gfat(5gsat.fat),

95mgchol.,531 mg sodium, 18 g carb., 0fiber, 29 g pro.

O N T H E S I D E

Pea n Peanut Salad

Combine oz frozen peas thawed

cup eachdry roastedpeanuts and

chopped celery cooked andcrumbled

bacon stripsand cupchopped redonionCombine cupmayonnaise and

cup zesty Italiansalad dressing stir into

salad Refrigerate until serving Serves

LAURINDA NELSON PHOENIX AZ


28/34

Grilled p lantParmesan

StacksWe love eggplant Parmesan but

when its hot outside thedish feelstooheavy Grilledeggplant slicestoppedwith tomatomozzarella

andParm satisfy everyoneJOANNPARLIN

LITTLEE HAR ORTOW NSHIPN

STARTTOFINISH M IN

MAKES SERVINGS

large eggplantaboutpounds teaspoonsalt

tablespoon oliveoil teaspoonpepper

log poundfreshmozzarellacheese cutintosixteenslices

large tomatocut into eightslices cupshreddedParmesancheese

Choppedfreshbasilor parsley

1 Trimendsofeggplant; cuteggplant

crosswiseintoeightslices.Sprinklewith

salt; letstand5minutes.

2 Bloteggplantdrywithpapertowels;

brushbothsideswithoil andsprinkle

withpepper.Grill,covered,overmedium

heat4-6minutesoneachsideoruntil

tender.Removefromgrill.

3 Topeggplantwithmozzarellacheese,

tomatoandParmesancheese.Grill,

covered, 1-2minutes longeroruntil

cheesebeginstomelt.Topwithbasil.

PERSERVING2eggplantstacksequals

449cal.,31gfat(18gsat.fat),96mg

chol.,634mgsodium,15gcarb.,5gfiber,

26gpro.

meatless

meal

MEALS IN MINUTES


29/34

Feta Garbanzo ean SaladThis superuick chickpe s l d is hit w ith m y crowd If there are

any leftovers rarely happens turn them into a pita for lunchJUDY DOEPELCHARLTON NY

START TO FINISH MIN MAKES SERVINGS

can ouncesgarbanzo beans

rinsed and drained cups coarsely chopped English

cucumberabout medium

canouncessliced ripe olives

drained medium tomato seeded and chopped cup thinly sliced red onion

cup chopped fresh parsley

tablespoons olive oil tablespoon lemon juice teaspoon salt teaspoon pepper

cups torn mixed salad greens cup crumbled feta cheese

Place the first 11 ingredients in a large

bowl; toss to combine. Sprinkle withfeta cheese.

PER SERVING2 cups equals 268 cal., 16 gfat (3 g sat. fat), 8 mg chol., 586 mg


Diabetic Exchanges:3 fat, 1 starch, 1 lean

meat, 1 vegetable.

m e t ess

meal


30/34

Corn ue adillaM y cheesy corn quesadillas takeonlym inutesgoingfrom skillet

to t leTheym kecr ve leleftoversfor rown g lunches

sopac the salsa tooDARLENEBRENDENSAL M OR

STARTTOFINISH M INMAKES SERVINGS

ups ounces shredded MontereyJack or pepp er jack cheese

cup resh or rozen corn

green onions thinly sliced cup chopped fresh cilantro

tablespoons sour cream

tablespoon minced chipotle peppers

in adobo sauce

flour tortillas inches

teaspoon canola oil

Guacamole optional

1 Place the first six ingredients in a large

bow l; toss to combine. To assemble

lightly brush the tops of tw o tortillas w ith

teaspoon oil; turn over. Top w ith

cheese mixture and remaining tortillas.

Brush tops w ith remaining oil.

2 Place a large nonstick skillet over

medium heat. In tw o batches cook

quesadillas 1-2 minutes on each side or

until golden brow n and cheese is melted.

Cut each quesadilla into six w edges. If

desired serve w ith guacamole.

PER SERVING3 wedges (calculated

without guacamole) equals 380 cal., 19 g

fat (10 g sat. fat), 43 mg chol., 524 mg


ready in

15

M EALS IN M INU TES


31/34

Greek-Style RavioliI took an Italian dish and gave it a Greek twist with spinach olives and fetaI like serving this easy weeknight ravioli with garlic cheese toast

HETTI W ILLIAMSRAPID CITYSD

START TO FINISH MINMAKES SERVINGS

frozen cheese ravioli

pound lean ground beef% lean

cup canned diced tomatoes with basiloregano and garlic

cup fresh baby spinach

cup sliced ripe olives cup crumbled feta cheese

Cook ravioli according to package

directions; drain. M eanwhile in a skillet

cook beef over medium heat 4-6 minutes

or until no longer pink; drain. Stir in

tomatoes; bring to a boil. Reduce heat;

simmer uncovered 10 minutes stirring

occasionally.

2 Add ravioli spinach and olives; heat

through stirring gently to combine.

Sprinkle w ith cheese.PER SERVING1 cups equals 333 cal.,

12 g fat (5 g sat. fat), 61 mg chol., 851 mg


Diabetic Exchanges:3 lean meat, 2

starch, fat.

O N T H E S I E

Tossed Salad with

Simple Vinaigrette

In a bowl combine cups leaf lettuce

cup sliced cucumber cup chopped

tomato sliced basilleaves and slicedgreen onionIn a small bowl whisk

tsp rice vinegar tsp olive oiland a

dash each saltandpepper Pour over

salad toss to coat Serves 2

MARTHA ATWELLALAMOGORDONM

serves

2


32/34

hardacon

LinguineI use Swiss chard everyway I canand that includes stirring it into thisbreezy linguineWhen youre shorton time this dish keeps life simple

DIANENEMITZLUD NG ON MI

STARTTOFINISHMIN

MAKES SERVINGS

ounces uncooked whole wheatlinguine

baconstrips chopped

garlicclovesminced cup reducedsodiumchickenbroth cupdrywhite wine or additional

chickenbroth teaspoon salt cups chopped Swisschardabout

ounces cupshreddedParmesancheese

1 Cooklinguineaccordingtopackage

directions;drain.Meanwhile,in alarge

skillet, cookbaconovermediumheat

untilcrisp, stirringoccasionally.Add

garlic;cook1minutelonger.

2 Addbroth,wine,saltandSwisschard

toskillet;bringtoa boil.Cookandstir4-5

minutesoruntilchardistender.

Addlinguine;heatthrough,tossingto

combine.Sprinklewithcheese.

HEALTHTIP ThedarkgreencolorofSwisschard is a cluethat its an excellent source

of immune-boostingvitamin A.

PERSERVING1 cup equals353 cal., 14 gfat (5 g sat. fat), 23 mg chol.,633 mg


DiabeticExchanges:3 starch, 1 medium-fat meat, 1 vegetable.

MEALS IN MINUTES


33/34

C runchy Tuna W raps e stuff our tortilla wraps with tuna and crunchies like celery red pepper

and water chestnuts for a bit of zip that shakes up standard tuna salad ED IE F R M FARMIN TON NM

ST RT TO FINISH MINM KES SERVINGS

pou h ounceslight tuna in w ater

cup finely chopped celery

cup chopped green onions

cup sliced w ater chestnutschopped

tablespoons chopped sw eet redpepper

tablespoons reducedfat m ayonnaise

teaspoons prepared m ustard

spinach tortillas inchesroom

tem perature

cup shredded lettuce

In a small bowl mix the first seven

ingredients until blended.Spread over

tortillas;sprinkle with lettuce.Roll up

tightly jelly-roll style.

PER SERVING wrapequals312cal.,10gfat(2gsat.fat),38mgchol.,628mgsodium,34gcarb.,3gfiber,23gpro.D iabetic E xchanges:3leanmeat,2starch, fat.

serves

2

O N T H E S I E

W atermelon lueb erry Salad

Stir together Tbsphoney tsp lemon

juiceandtsp m inced fresh mintToss

with cup seeded chopped watermelonand cup blueberriesServes 2

JENNI SH ARPMILWAUKEE WI


34/34

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