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QUICK COOKING: GREAT FROM THE GRILL
Caribbean Pork Chops with Apricot Sauce
Prep: 5 min.
Cook: 12 min.
Other: 10 min.
Makes 4 servings
Using a spice rub is a great way to punch up the flavor when grilling ordinary meats. Let the kids rub or massage it into both sides of each chop. Be sure they wash their hands before and after applying the rub.
2 Tbsp. olive oil
1 Tbsp. brown sugar
1 tsp. chili paste
½ tsp. ground cumin
½ tsp. ground ginger
½ tsp. salt
½ tsp. pepper
4 (1-inch-thick) boneless pork loin chops
¼ cup mayonnaise
2 Tbsp. apricot preserves
1 tsp. fresh lemon juice
Dash of ground red pepper
1. Preheat grill to medium-high (350° to 400°). Stir together first 7 ingredients in a small bowl; rub evenly over both sides of pork chops. Let stand at room temperature 10 minutes.
2. Combine mayonnaise, apricot preserves, lemon juice, and red pepper in a small bowl; set aside.
3. Grill pork chops over medium-high heat 4 to 6 minutes on each side until pork is barely pink inside or a meat thermometer inserted into thickest portion registers 155°. Serve with apricot mixture.
Side Dish Note: Grill the pineapple slices over medium-high heat alongside the pork chops. Grill them only a minute or two on each side—just until you see nice grill marks.
MENU IDEA FOR 4
• Caribbean Pork Chops with Apricot Sauce
• Black beans
• Grilled pineapple rings
GROCERIES NEEDED
Check staples: olive oil, brown sugar, ground cumin, ground ginger, salt, pepper, mayonnaise, ground red pepper
• 1 small jar chili paste (we tested with Sambal Oelek)
• 4 (1-inch-thick) boneless pork loin chops
• 1 small jar apricot preserves
• 1 lemon
• 2 (15-oz.) cans black beans
• 1 (14-oz.) can pineapple slices in juice
PER ENTRÉE SERVING: CALORIES 541 (53% from fat); FAT 31.6g (sat 7.5g, mono 11.1g, poly 1.7g); PROTEIN 51.6g; CARB 9.5g; FIBER 0.2g; CHOL 145mg; IRON 1.7mg; SODIUM 517mg; CALC 59mg
QUICK COOKING: GREAT FROM THE GRILL
Barbecue Hobo Supper
Prep: 12 min.
Cook: 30 min.
Makes 4 servings
Easy cleanup is only one of the merits of cooking this one-dish meal in foil packets. It’s also easier to customize each serving for picky eaters’ tastes. Linda W., of Chesterfield, MO, recommends using a premium barbecue sauce. Her preference is Trader Joe’s Organic.
1½ lb. ground round
½ cup barbecue sauce, divided
½ tsp. salt
½ tsp. pepper
1 lb. new potatoes, cut in half
½ lb. baby carrots
1 large red or green bell pepper, cut into 8 wedges
1 medium onion, cut into 8 wedges
1. Preheat grill to medium-high (350° to 400°). Tear off 4 (18- x 12-inch) rectangles of heavy-duty aluminum foil.
2. Combine ground round and ¼ cup barbecue sauce; shape into 4 (½-inch-thick) patties. Place 1 patty in center of each foil sheet; sprinkle with salt and pepper. Spoon remaining ¼ cup barbecue sauce over patties; surround with remaining ingredients. Bring up 2 sides of each aluminum foil sheet, and double fold with about 1-inch-wide folds. Double-fold each end to form a packet, leaving room for heat circulation inside packet.
3. Grill packets, covered with grill lid, over medium-high heat 12 to 15 minutes on each side or until beef is no longer pink and vegetables are tender. Carefully tear a small opening in each packet before serving to allow steam to escape.
Note: If the weather is not cooperating, cook this recipe indoors. Place foil packets on a baking sheet, and bake at 450° for 15 to 18 minutes on each side or until beef is no longer pink and vegetables are tender.
MENU IDEA FOR 4
• Barbecue Hobo Supper
• Oatmeal-raisin cookies
GROCERIES NEEDED
Check staples: heavy-duty aluminum foil, barbecue sauce, salt, pepper
• 1½ lb. ground round
• 1 lb. new potatoes
• ½ lb. baby carrots
• 1 large red or green bell pepper
• 1 medium onion
• 1 package oatmeal-raisin cookies
PER ENTRÉE SERVING: CALORIES 473 (34% from fat); FAT 17.9g (sat 7.1g, mono 7.7g, poly 0.9g); PROTEIN 38.6g; CARB 37.6g; FIBER 5g; CHOL 111mg; IRON 5.2mg; SODIUM 698mg; CALC 60mg
QUICK COOKING: GREAT FROM THE GRILL
Ham-and-Swiss Stuffed Burgers
Prep: 15 min.
Cook: 6 min.
Makes 4 servings
Lots of yummy stuff is inside this variation of the classic bacon cheeseburger. Buy the thinnest slices of ham and cheese you can find, and make sure the edges of the burgers are pinched together well so the cheese won’t ooze out.
1 lb. ground round
1 Tbsp. Worcestershire sauce
¼ tsp. salt
¼ tsp. garlic powder
¼ tsp. pepper
2 (1-oz.) Swiss cheese slices
2 oz. thinly sliced deli ham
8 (1-oz.) slices sourdough bread
Toppings: lettuce leaves, red onion slices, tomato slices (optional)
1. Preheat grill to medium-high (350° to 400°). Combine first 5 ingredients; shape into 8 (5-inch) oval patties. Fold cheese slices into quarters and separate. Top 4 patties with 2 quarter slices cheese and ½ oz. ham, leaving a ½-inch border; top with remaining patties. Press edges together to seal.
2. Grill patties over medium-high heat 3 minutes on each side or until done. Meanwhile, place bread slices on grill rack; grill 1 minute on each side or until toasted. Serve burgers on toasted bread with desired toppings.
MENU IDEA FOR 4
• Ham-and-Swiss Stuffed Burgers
• Baked vegetable chips
• Kosher pickle spears
GROCERIES NEEDED
Check staples: Worcestershire sauce, salt, garlic powder, pepper
• 1 lb. ground round
• 1 package Swiss cheese slices
• 2 oz. thinly sliced deli ham
• 8 (1-oz.) slices sourdough bread
• 1 head lettuce (optional)
• 1 small red onion (optional)
• 1 tomato (optional)
• 1 bag baked vegetable chips
• 1 small jar kosher pickle spears
PER ENTRÉE SERVING: CALORIES 424 (36% from fat); FAT 17.1g (sat 7.5g, mono 6.6g, poly 0.9g); PROTEIN 33.8g; CARB 31.4g; FIBER 1.8g; CHOL 94mg; IRON 4.4mg; SODIUM 750mg; CALC 191mg
QUICK COOKING: GREAT FROM THE GRILL
Grilled Ham and Apples
Prep: 5 min.
Cook: 21 min.
Makes 6 servings
No need to core the apples in this recipe—just cut them into rings. As you do, let the kids see the star that holds the seeds.
½ cup orange marmalade
2 tsp. butter or margarine
¼ tsp. ground ginger
4 medium apples
2 (½-inch-thick) ham slices (about 2 lb.)
1. Preheat grill to medium-high (350° to 400°).Combine first 3 ingredients in a 1-cup glass measuring cup; microwave at HIGH 1 minute or until melted, stirring once.
2. Cut apples into ½-inch-thick rings. Grill ham and apples, covered with grill lid, over medium-high heat 20 minutes, turning and basting often with marmalade mixture. Cut ham slices into individual portions, and serve with apples.
MENU IDEA FOR 6
• Grilled Ham and Apples
• Asian salad with sesame orange dressing
• Orange wedges
GROCERIES NEEDED
Check staples: butter, ground ginger
• 1 small jar orange marmalade
• 4 medium apples
• 2 (½-inch-thick) ham slices (about 2 lb.)
• 1 (11.4-oz.) package Asian salad kit (such as Fresh Express)
• 2 oranges
PER ENTRÉE SERVING: CALORIES 432 (44% from fat); FAT 20.9g (sat 7.7g, mono 9.6g, poly 2.2g); PROTEIN 30.8g; CARB 30.5g; FIBER 2.4g; CHOL 85mg; IRON 1.3mg; SODIUM 2120mg; CALC 27mg
QUICK COOKING: GREAT FROM THE GRILL
Honey-Grilled Butterflied Tenderloins
Prep: 8 min.
Cook: 20 min.
Other: 30 min.
Makes 6 servings
A small amount of dark sesame oil gives the glaze a toasty, nutty flavor. It’s one of the more perishable oils, so store it in the refrigerator up to 6 months. Write the purchase date on the label or lid with a permanent marker to refresh your memory.
2(¾-lb.) pork tenderloins
¼ cup soy sauce
1 Tbsp. bottled minced garlic
½ tsp. ground ginger
2 Tbsp. brown sugar
3 Tbsp. honey
2 tsp. dark sesame oil
Garnish: fresh rosemary
1. Make a lengthwise cut down center of each tenderloin to within ¼ inch of opposite side; open tenderloin.
2. Combine soy sauce, garlic, and ginger in a large zip-top freezer bag; add tender-loins. Seal bag, and chill at least 30 minutes, turning occasionally.
3. Preheat grill to medium-high (350° to 400°).Stir together brown sugar, honey, and oil. Drain tenderloins, discarding marinade. Grill, covered with grill lid, over medium-high heat 10 minutes on each side or until pork is barely pink inside or a meat thermometer inserted into thickest portion registers 155°, basting often with honey mixture. Let stand 5 minutes or until temperature reaches 160°. Garnish, if desired.
Side Dish Note: Serve a warm vegetable salad alongside pork. Cut vegetables into large pieces, and grill alongside the pork until barely tender. Cool and cut them into bite-size pieces. Toss vegetables with a small amount of your favorite bottled vinaigrette.
MENU IDEA FOR 6
• Honey-Grilled Butterflied Tenderloins
• Warm vegetable salad
• Dinner rolls
GROCERIES NEEDED
Check staples: soy sauce, bottled minced garlic, ground ginger, brown sugar, honey, bottled vinaigrette
• 2 (¾-lb.) pork tenderloins
• 1 small bottle dark sesame oil
• 1 bunch fresh rosemary (optional)
• 2 zucchini
• 2 yellow squash
• 2 plum tomatoes
• Dinner rolls
PER ENTRÉE SERVING: CALORIES 213 (28% from fat); FAT 6.7g (sat 2g, mono 2.6g, poly 1.1g); PROTEIN 24.1g; CARB 12.3g; FIBER 0g; CHOL 65mg; IRON 1.3mg; SODIUM 660mg; CALC 8mg
QUICK COOKING: GREAT FROM THE GRILL
Steak Salad with Creamy Ranch Dressing
Prep: 18 min.
Cook: 8 min.
Other: 5 min.
Makes 4 servings
A packaged salad “mix” typically contains shredded carrot and red cabbage in addition to the lettuce. Let the kids toss and plate the salad while an adult slices the steak.
½ tsp. garlic powder
½ tsp. brown sugar
½ tsp. ground red pepper
¼ tsp. salt
¼ tsp. pepper
1 (1-lb.) boneless sirloin steak, trimmed (about ½ inch thick)
1 garlic clove, halved
4 (1-oz.) slices sourdough bread, toasted
1 (16-oz.) bag classic iceberg salad mix
1 pt. grape tomatoes
1 small cucumber, halved and sliced
1 small red onion, sliced
½ cup Ranch dressing
1. Preheat grill to medium-high (350° to 400°). Combine first 5 ingredients; rub evenly over both sides of steak.
2. Grill steak over medium-high heat 4 minutes on each side or until desired degree of doneness. Remove from heat; let stand 5 minutes. Cut steak diagonally across grain into thin slices.
3. Rub cut sides of garlic halves over toasted bread slices. Cut bread into ¾-inch cubes. Combine bread cubes, lettuce, tomatoes, cucumber, and onion in a large bowl. Add dressing, tossing gently to coat. Divide salad evenly among 4 plates; top with steak.
MENU IDEA FOR 4
• Steak Salad with Creamy Ranch Dressing
• Vanilla ice cream
GROCERIES NEEDED
Check staples: garlic powder, brown sugar, ground red pepper, salt, pepper, Ranch dressing
• 1 (1-lb.) boneless sirloin steak (about ½ inch thick)
• 1 garlic bulb
• 1 loaf sliced sourdough bread
• 1 (16-oz.) bag classic iceberg salad mix (we tested with Dole’s)
• 1 pt. grape tomatoes
• 1 small cucumber
• 1 small red onion
• Vanilla ice cream
PER ENTRÉE SERVING: CALORIES 533 (59% from fat); FAT 35.1g (sat 9.9g, mono 8.2g, poly 1g); PROTEIN 27g; CARB 28g; FIBER 3.8g; CHOL 84mg; IRON 3.9mg; SODIUM 691mg; CALC 85mg
QUICK COOKING: GREAT FROM THE GRILL
Halibut with Lemon Butter
Prep: 6 min.
Cook: 10 min.
Makes 4 servings
Use the Lemon Butter on beef, chicken, or any mild white fish. Buy extra lemons and teach the kids how to make lemonade by the glass.
⅓ cup butter or margarine, softened
1 green onion, minced
½ tsp. grated lemon rind
2 tsp. fresh lemon juice
½ tsp. dried Italian seasoning
½ tsp. salt
4 (6-oz.) halibut fillets
Vegetable cooking spray
½ tsp. lemon pepper
1. Preheat grill to medium-high (350° to 400°). Combine first 6 ingredients in a small bowl, stirring until well blended. Set lemon butter aside.
2. Coat fish with cooking spray, and sprinkle with lemon pepper. Place fillets on grill rack; grill, covered with grill lid, over medium-high heat 4 to 5 minutes on each side or until fish flakes with a fork. Serve with Lemon Butter.
Side Dish Note: Red, yellow, or orange bell peppers are sweeter than their green counterparts and much more appealing for younger palates. Cut them into quarters, and grill them alongside the fish at the same temperature and for the same amount of time. The results will be a juicy, tender, and lightly charred side dish.
MENU IDEA FOR 4
• Halibut with Lemon Butter
• Yellow rice
• Grilled red bell peppers
GROCERIES NEEDED
Check staples: butter, dried Italian seasoning, salt, vegetable cooking spray, lemon pepper
• 1 bunch green onions
• 1 lemon
• 4 (6-oz.) halibut fillets
• 1 (10-oz.) package yellow rice
• 2 large red bell peppers
PER ENTRÉE SERVING: CALORIES 325 (53% from fat); FAT 19.2g (sat 10.1g, mono 5.2g, poly 1.8g); PROTEIN 35.6g; CARB 0.8g; FIBER 0.1g; CHOL 95mg; IRON 1.5mg; SODIUM 503mg; CALC 88mg
QUICK COOKING: GREAT FROM THE GRILL
Bistro Chicken Pizza
Prep: 15 min.
Cook: 10 min.
Makes 6 servings
It’s amazingly simple to cook pizza on the grill. Gather the ingredients as the grill preheats because once the grilling begins, you’re about 10 minutes to dinner.
Vegetable cooking spray
1 (13.8-oz.) can refrigerated pizza crust dough
1 tsp. olive oil
¾ cup pizza sauce
4 plum tomatoes, sliced
2 cups chopped cooked chicken
1 (4-oz.) package tomato-and-basil feta cheese
1 cup (4 oz.) shredded mozzarella cheese
2 Tbsp. thinly sliced fresh basil
1. Preheat grill to medium (300° to 350°). Coat an 18- x 12-inch sheet of heavy-duty aluminum foil with cooking spray. Unroll dough onto aluminum foil; press out dough with hands to form a 13- x 9-inch rectangle. Brush evenly with olive oil.
2. Invert dough onto grill; peel off foil. Grill, covered with grill lid, over medium heat 2 to 3 minutes or until bottom of dough is browned. Turn dough over, and grill, covered, 1 to 2 minutes or until bottom is set. Carefully remove crust from grill to a baking sheet.
3. Spread pizza sauce evenly over crust; top with tomatoes and chicken. Sprinkle with cheeses and basil. Return pizza to grill. Grill, covered, 3 to 5 more minutes or until crust is done and cheese is melted.
Cooking Note: Use long-handled grilling tongs and a spatula to turn the dough on the grill with ease.
MENU IDEA FOR 6
• Bistro Chicken Pizza
• Ranch salad
GROCERIES NEEDED
Check staples: heavy-duty aluminum foil, vegetable cooking spray, olive oil
• 1 (13.8-oz.) can refrigerated pizza crust dough
• 1 jar pizza sauce
• 4 plum tomatoes
• 2 cups chopped cooked chicken
• 1 (4-oz.) package tomato-and-basil feta cheese
• 1 cup (4 oz.) shredded mozzarella cheese
• 1 bunch fresh basil
• 2 (9.5-oz.) packages Ranch salad kit (such as Fresh Express Ranch)
PER ENTRÉE SERVING: CALORIES 387 (34% from fat); FAT 14.6g (sat 6.4g, mono 1.8g, poly 0.9g); PROTEIN 28.2g; CARB 37.5g; FIBER 1g; CHOL 65mg; IRON 2.7mg; SODIUM 1008mg; CALC 156mg
QUICK COOKING: GREAT FROM THE GRILL
Chicken Thighs with Thyme and Lemon
Prep: 17 min.
Cook: 10 min.
Other: 30 min.
Makes 8 servings
“My daughter, Savannah, is a dancer and a healthy eater; however, she doesn’t always eat very much. This is one wholesome recipe I can count on her to ask for seconds.”
—Mary B., Metairie, LA
½ tsp. grated lemon rind
1½ cups fresh lemon juice (about 10 lemons)
1 Tbsp. dried or 3 Tbsp. chopped fresh thyme
1 Tbsp. olive oil
3 Tbsp. honey
16 skinned and boned chicken thighs (about 3 lb.)
½ tsp. salt
¼ tsp. pepper
1. Place first 5 ingredients in a large zip-top freezer bag; add chicken. Seal bag, and chill at least 30 minutes, turning occasionally.
2. Preheat grill to medium-high (350° to 400°). Remove chicken from bag; discard marinade. Sprinkle chicken with salt and pepper; grill over medium-high heat 5 minutes on each side or until chicken is done.
Side Dish Note: Orzo is small, rice-shaped pasta that cooks up quickly. You’ll find it alongside other dried pastas. Tossed with a few sweet peas, chopped fresh parsley, and some Parmesan cheese, it makes a perfect side dish for this healthy grilled entrée.
MENU IDEA FOR 8
• Chicken Thighs with Thyme and Lemon
• Orzo and peas
• Corn-on-the-cob
GROCERIES NEEDED
Check staples: dried thyme, olive oil, honey, salt, pepper, Parmesan cheese
• 10 lemons
• 16 skinned and boned chicken thighs (about 3 lb.)
• 1 (16-oz.) package orzo
• 1 (10-oz.) package frozen sweet peas
• 1 bunch fresh parsley
• 8 ears fresh corn
PER ENTRÉE SERVING: CALORIES 272 (45% from fat); FAT 13.6g (sat 3.7g, mono 5.5g, poly 3g); PROTEIN 30.6g; CARB 5.5g; FIBER 0.3g; CHOL 112mg; IRON 1.8mg; SODIUM 249mg; CALC 20mg
QUICK COOKING: STOVETOP SOLUTIONS
Caramelized Onion Chicken
Prep: 7 min.
Cook: 16 min.
Makes 4 servings
Raspberry jam, red wine vinegar, soy sauce, and a couple of seasonings deglaze (loosen the browned bits of food) the skillet. Amye C. of Helena, AL, noted this recipe is low in fat, easy to whip together, and doesn’t require purchasing lots of “extra” ingredients that she may never use again.
1 lb. chicken breast tenders
½ tsp. salt
¼ tsp. pepper
1 small onion, thinly sliced
1 tsp. olive oil
½ cup seedless raspberry jam
1 Tbsp. red wine vinegar
1 Tbsp. soy sauce
1 tsp. bottled minced ginger
½ tsp. dried rosemary
1. Sprinkle chicken with salt and pepper. Sauté onion in hot oil in a large skillet over medium-high heat 2 minutes. Add chicken to pan; cook 8 minutes or until chicken is done, turning occasionally. Remove onion and chicken from pan, and set aside.
2. Add jam and remaining ingredients to skillet; cook 2 minutes, stirring constantly with a whisk to loosen browned bits from skillet. Return chicken mixture to pan; cook 4 minutes, stirring occasionally.
Substitution Note: Red currant, apple, or seedless blackberry jam can stand in for raspberry jam with great results.
MENU IDEA FOR 4
• Caramelized Onion Chicken
• Brown rice
• Roasted green beans
GROCERIES NEEDED
Check staples: salt, pepper, olive oil, red wine vinegar, soy sauce, bottled minced ginger, dried rosemary
• 1 lb. chicken breast tenders
• 1 small onion
• 1 small jar seedless raspberry jam
• 1 (14-oz.) box quick-cooking brown rice
• 1 lb. fresh green beans
PER ENTRÉE SERVING: CALORIES 247 (9% from fat); FAT 2.6g (sat 0.6g, mono 1.2g, poly 0.5g); PROTEIN 26.9g; CARB 28.1g; FIBER 0.4g; CHOL 66mg; IRON 1mg; SODIUM 603mg; CALC 19mg
QUICK COOKING: STOVETOP SOLUTIONS
Pork Chops with Dried Fruit
Prep: 5 min.
Cook: 10 min.
Makes 4 servings
Moms like Theda B. of Long Valley, NJ, have always counted on dried fruits as high-energy snacks for kids. Here, the natural sugars in the fruit provide a touch of sweetness that her two children love.
4 (6-oz.) bone-in pork chops (about ½ inch thick)
¼ tsp. salt
¼ tsp. pepper
1 Tbsp. vegetable oil
⅓ cup chopped sweet onion or 3 shallots, chopped
1 cup chicken broth
1 (7-oz.) package dried mixed fruit bits
1. Sprinkle both sides of pork with salt and pepper. Cook pork chops in hot oil in a large skillet over medium-high heat 3 minutes on each side or until lightly browned. Remove from pan, and set aside.
2. Add onion to pan; cook 1 minute, stirring constantly. Add broth and fruit to skillet; cook 1 minute, stirring to loosen browned bits from skillet. Return pork to pan, and cook 1 minute or until thoroughly heated.
MENU IDEA FOR 4
• Pork Chops with Dried Fruit
• Couscous
• Steamed snow peas
GROCERIES NEEDED
Check staples: salt, pepper, vegetable oil
• 4 (6-oz.) bone-in pork chops (about ½ inch thick)
• 1 small sweet onion or 3 shallots
• 1 (14-oz.) can chicken broth
• 1 (7-oz.) package dried mixed fruit bits (we tested with Sunmaid)
• 1 (10-oz.) box plain couscous
• 1 lb. fresh snow peas
PER ENTRÉE SERVING: CALORIES 389 (38% from fat); FAT 16.4g (sat 4.9g, mono 7.1g, poly 2.5g); PROTEIN 28.6g; CARB 33.4g; FIBER 4g; CHOL 79mg; IRON 2.2mg; SODIUM 594mg; CALC 53mg
QUICK COOKING: STOVETOP SOLUTIONS
Garlic-and-Herb Chicken Thighs
Prep: 12 min.
Cook: 23 min.
Makes 4 servings
The garlic-and-herb sauce mix can be found with the Italian sauce mixes on the pasta aisle of the grocery store.
¼ cup all-purpose flour
½ tsp. salt
½ tsp. pepper
8 (4-oz.) skinned and boned chicken thighs
2 Tbsp. olive oil
1 cup chicken broth or dry white wine
¼ cup balsamic vinegar
1 (10-oz.) can diced tomatoes and green chiles, undrained
1 (1.6-oz.) envelope garlic-and-herb sauce mix
4 green onions, sliced
Garnish: sliced green onion tops
1. Combine flour, salt, and pepper in a shallow dish; dredge chicken in flour mixture. Cook half of chicken in 1 Tbsp. oil in a large skillet over medium-high heat 4 minutes on each side or until lightly browned. Remove chicken from pan, and set aside. Repeat procedure with remaining chicken and oil.
2. Add broth and vinegar to skillet; cook 2 minutes, stirring to loosen browned bits from skillet. Stir in tomatoes and garlic-and-herb sauce mix until combined.
3. Return chicken to skillet. Cook, uncovered, over medium heat 5 minutes or until done. Stir in sliced green onions. Garnish, if desired.
MENU IDEA FOR 4
• Garlic-and-Herb Chicken Thighs
• Hot cooked rotini
• Tossed garden salad
• Dinner rolls
GROCERIES NEEDED
Check staples: all-purpose flour, salt, pepper, olive oil, balsamic vinegar, salad dressing
• 8 (4-oz.) skinned and boned chicken thighs
• 1 (14-oz.) can chicken broth or dry white wine
• 1 (10-oz.) can diced tomatoes and green chiles
• 1 (1.6-oz.) envelope garlic-and-herb sauce mix (we tested with Knorr)
• 1 bunch green onions
• 1 (8-oz.) package rotini
• 1 (16-oz.) bag romaine and iceberg salad mix
• 1 pt. grape tomatoes
• Dinner rolls
PER ENTRÉE SERVING: CALORIES 492 (45% from fat); FAT 24.5g (sat 5.7g, mono 11.4g, poly 4.7g); PROTEIN 42.8g; CARB 17.5g; FIBER 1.4g; CHOL 151mg; IRON 3.1mg; SODIUM 1704mg; CALC 51mg
QUICK COOKING: STOVETOP SOLUTIONS
Tuscan Pork Chops
Prep: 6 min.
Cook: 11 min.
Makes 4 servings
These pork chops will be plenty juicy in the short amount of cooking time allotted here. Aim to have a little pink color in the meat when you’re done.
¼ cup all-purpose flour
1 tsp. salt
¾ tsp. seasoned pepper
4 (1-inch-thick) boneless pork loin chops
1 Tbsp. olive oil
1½ tsp. bottled minced garlic
⅓ cup balsamic vinegar
⅓ cup chicken broth
3 plum tomatoes, seeded and diced
2 Tbsp. capers (optional)
1. Combine flour, salt, and pepper in a shallow dish; dredge pork chops in flour mixture. Cook pork chops in hot oil in a large skillet over medium-high heat 1 to 2 minutes on each side or until golden brown. Remove chops from pan, and set aside.
2. Add garlic to skillet, and sauté 1 minute. Add vinegar and broth to skillet; cook 1 minute, stirring to loosen browned bits from skillet. Stir in tomatoes and capers, if desired.
3. Return pork chops to skillet; bring to a boil. Cover, reduce heat, and simmer 4 to 5 minutes or until pork is done. Serve pork chops with tomato mixture.
MENU IDEA FOR 4
• Tuscan Pork Chops
• Couscous
GROCERIES NEEDED
Check staples: all-purpose flour, salt, seasoned pepper, olive oil, bottled minced garlic, balsamic vinegar
• 4 (1-inch-thick) boneless pork loin chops
• 1 (14-oz.) can chicken broth
• 3 plum tomatoes
• 1 jar capers
• 1 (10-oz.) box plain couscous
PER ENTRÉE SERVING: CALORIES 433 (37% from fat); FAT 17.7g (sat 5.5g, mono 8.7g, poly 1.4g); PROTEIN 53g; CARB 12.2g; FIBER 0.8g; CHOL 141mg; IRON 2.1mg; SODIUM 820mg; CALC 65mg
QUICK COOKING: STOVETOP SOLUTIONS
Sesame-Orange Chicken
Prep: 12 min.
Cook: 18 min.
Makes 4 servings
It just takes a minute or two to toast sesame seeds for this recipe. Here’s how: Place a skillet over medium-high heat, and add sesame seeds. Cook, stirring constantly, 30 seconds or until the sesame seed aroma is obvious and the seeds are lightly toasted.
2 Tbsp. sesame seeds, toasted
1 Tbsp. grated orange rind
¼ tsp. salt, divided
Dash of ground red pepper
4 (6-oz.) skinned and boned chicken breasts
2 tsp. vegetable oil
1 tsp. butter or margarine
1 cup chicken broth
⅓ cup orange juice
1 Tbsp. whipping cream
1. Combine sesame seeds, orange rind, ⅛ tsp. salt, and pepper in a food processor; process until mixture resembles coarse meal.
2. Place chicken between 2 sheets of heavy-duty plastic wrap; pound to ¼-inch thickness, using a meat mallet or rolling pin. Sprinkle chicken evenly with remaining ⅛ tsp. salt. Heat oil and butter in a large skillet over medium heat until butter melts. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
3. Add sesame mixture and broth to pan; bring to a boil. Cook 1 minute, stirring to loosen browned bits from skillet. Cook mixture about 3 minutes or until reduced to ⅔ cup. Add orange juice and cream; cook 30 seconds, stirring constantly. Serve sauce over chicken.
Side Salad Note: After removing grated rind from orange in Sesame-Orange Chicken, remove orange sections and add to salad.
MENU IDEA FOR 4
• Sesame-Orange Chicken
• Mesclun green salad
• French bread
GROCERIES NEEDED
Check staples: salt, ground red pepper, vegetable oil, butter, salad dressing
• 1 small jar sesame seeds
• 1 orange
• 4 (6-oz.) skinned and boned chicken breasts
• 1 (14-oz.) can chicken broth
• 1 small container orange juice
• 1 (8-oz.) container whipping cream
• 1 (16-oz.) package Mesclun greens
• 1 small loaf French bread
PER ENTRÉE SERVING: CALORIES 279 (30% from fat); FAT 9.3g (sat 2.2g, mono 1.8g, poly 1.5g); PROTEIN 40.7g; CARB 4.2g; FIBER 0.2g; CHOL 109mg; IRON 7.8mg; SODIUM 648mg; CALC 24mg
QUICK COOKING: STOVETOP SOLUTIONS
Apricot Pork Chops
Prep: 5 min.
Cook: 18 min.
Makes 4 servings
“The green onions make these chops look pretty, but my daughter would just push them off to the side. So I just leave them out.”
—Doren H., Birmingham, AL
1 Tbsp. vegetable oil
4 (4-oz.) boneless pork loin chops
¼ cup chopped onion
1 tsp. bottled minced garlic
⅓ cup apricot or peach preserves
2 Tbsp. soy sauce
2 green onions, sliced (optional)
1. Heat oil in a large skillet over medium-high heat. Add pork, and cook over medium-high heat 5 minutes on each side or until done. Remove from pan; keep warm.
2. Add onion and garlic to pan; cook 3 minutes or until tender. Add preserves and soy sauce; cook over medium-high heat 3 minutes, stirring to loosen browned bits from skillet. Return pork to pan, turning to coat. Sprinkle with green onions, if desired.
Doneness Tip: If you’ve ever wondered how to tell if a pork chop is done, you’re not alone. Set your timer when you begin because these chops cook quickly. To test for doneness, press gently on the chop with your index finger. It should feel slightly firm but not hard.
MENU IDEA FOR 4
• Apricot Pork Chops
• Mashed potatoes
• Sugar snap peas
GROCERIES NEEDED
Check staples: vegetable oil, bottled minced garlic, soy sauce
• 4 (4-oz.) boneless pork loin chops
• 1 small onion
• ⅓ cup apricot or peach preserves
• 1 bunch green onions (optional)
• 1 (24-oz.) package refrigerated mashed potatoes with skins
• 1 lb. sugar snap peas
PER ENTRÉE SERVING: CALORIES 316 (42% from fat); FAT 14.8g (sat 4.5g, mono 6.5g, poly 2.3g); PROTEIN 25.7g; CARB 19.1g; FIBER 0.3g; CHOL 70mg; IRON 0.8mg; SODIUM 511mg; CALC 36mg
QUICK COOKING: STOVETOP SOLUTIONS
Superfast Salisbury Steak
Prep: 7 min.
Cook: 19 min.
Makes 6 servings
If you want to gradually introduce your family to ground turkey, prepare this recipe with 1 lb. ground chuck mixed with 1 lb. ground turkey. Most likely, they won’t notice the difference.
2 lb. ground turkey or ground chuck
⅓ cup fine, dry breadcrumbs
1 large egg, lightly beaten
¼ tsp. salt
¼ tsp. pepper
Vegetable cooking spray
½ cup water
1 (10¾-oz.) can French onion soup
2 Tbsp. tomato paste
1 Tbsp. Worcestershire sauce
1. Combine first 5 ingredients. Shape mixture into 6 (½-inch-thick) oval-shaped patties.
2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 3 minutes on each side or until browned. Remove patties from pan; keep warm. Drain pan, and wipe skillet with a paper towel to remove excess fat.
3. Add ½ cup water to pan; cook 1 minute, stirring to loosen browned bits from skillet. Add soup, tomato paste, and Worcestershire sauce; bring to a boil. Cook 3 minutes; reduce heat, and return patties to skillet. Cover and simmer 10 minutes.
Ingredient Note: Tomato paste in a tube works great for this recipe because you can easily refrigerate the remaining for other uses.
MENU IDEA FOR 6
• Superfast Salisbury Steak
• Roasted carrots and potato wedges
GROCERIES NEEDED
Check staples: fine, dry breadcrumbs; large egg; salt; pepper; vegetable cooking spray; Worcestershire sauce; olive oil
• 2 lb. ground turkey breast or ground chuck
• 1 (10¾-oz.) can French onion soup
• 1 (4.5-oz.) tube tomato paste
• 1 (24-oz.) package refrigerated potato wedges
• ½ lb. whole baby carrots
PER ENTRÉE SERVING: CALORIES 305 (49% from fat); FAT 16.5g (sat 5.2g, mono 5.9g, poly 4.7g); PROTEIN 30.6g; CARB 8.7g; FIBER 1.1g; CHOL 167mg; IRON 3mg; SODIUM 761mg; CALC 67mg
QUICK COOKING: STOVETOP SOLUTIONS
Cider-Glazed Chicken with Dried Cranberries
Prep: 5 min.
Cook: 16 min.
Makes 4 servings
If you aren’t a dried cranberry fan, try raisins instead. Use ⅓ cup or two of the little snack boxes moms often pack in kids’ lunches.
1½ Tbsp. all-purpose flour
¾ tsp. salt
¼ tsp. ground allspice
4 (6-oz.) skinned and boned chicken breasts
1 Tbsp. butter or margarine
⅓ cup sweetened dried cranberries
½ cup apple cider or apple juice
1 Tbsp. cider vinegar or white balsamic vinegar
1. Combine flour, salt, and allspice in a zip-top freezer bag. Add chicken to bag; seal and shake to coat.
2. Melt butter in a large skillet over medium-high heat. Add chicken, and cook 4 minutes on each side or until done. Remove chicken from pan; keep warm.
3. Add cranberries, apple cider, and vinegar to pan; bring to a boil. Cook 3 minutes, stirring to loosen browned bits from skillet. Return chicken to pan, and cook 2 minutes or until thoroughly heated.
Freshness Note: Dried cranberries and raisins stay moist and retain their color, flavor, and nutrition when stored at 45° F for up to 5 months. Keep them in an airtight container in the coolest area of the refrigerator.
MENU IDEA FOR 4
• Cider-Glazed Chicken with Dried Cranberries
• Wild rice mix
GROCERIES NEEDED
Check staples: all-purpose flour, salt, ground allspice, butter, cider vinegar or white balsamic vinegar
• 4 (6-oz.) skinned and boned chicken breasts
• 1 (6-oz.) package sweetened dried cranberries (we tested with Ocean Spray Craisins)
• 1 small bottle apple cider or apple juice
• 1 (8.8-oz.) box quick-cooking wild rice mix
PER ENTRÉE SERVING: CALORIES 272 (17% from fat); FAT 5.1g (sat 2.4g, mono 1.3g, poly 0.6g); PROTEIN 39.7g; CARB 14.1g; FIBER 0.7g; CHOL 106mg; IRON 1.5mg; SODIUM 567mg; CALC 21mg
QUICK COOKING: STOVETOP SOLUTIONS
Marmalade-Glazed Beef Patties
Prep: 10 min.
Cook: 20 min.
Makes 4 servings
Are you familiar with the saucy cocktail meatballs kids gravitate to at holiday parties? You’ll find the same flavors including the tangy-sweet glaze in this recipe. Serve the beef patties over rice so no one will miss a drop.
1 lb. ground chuck
1 large egg
½ cup fine, dry breadcrumbs
2 Tbsp. prepared horseradish
1 (8-oz.) can water chestnuts, drained and diced
⅔ cup orange marmalade
½ cup water
¼ cup soy sauce
2 Tbsp. lemon juice
½ tsp. bottled minced garlic
1. Combine first 5 ingredients. Shape mixture into 4 patties.
2. Cook patties in a large nonstick skillet over medium-high heat 2 minutes on each side or until browned. Remove patties from pan; keep warm.
3. Drain pan, and wipe skillet with a paper towel to remove excess fat. Add orange marmalade and next 4 ingredients to skillet. Bring to a boil over medium heat; cook 6 minutes, stirring constantly to loosen browned bits from pan. Return patties to pan; reduce heat to low, and simmer 10 minutes.
MENU IDEA FOR 4
• Marmalade-Glazed Beef Patties
• Hot cooked rice
• Steamed yellow squash
GROCERIES NEEDED
Check staples: large egg; fine, dry breadcrumbs; prepared horseradish; soy sauce; lemon juice; bottled minced garlic
• 1 lb. ground chuck
• 1 (8-oz.) can water chestnuts
• 1 small jar orange marmalade
• 2 (8.8-oz.) packages microwaveable long-grain rice (such as Uncle Ben’s Ready Rice)
• 1 lb. yellow squash
PER ENTRÉE SERVING: CALORIES 541 (44% from fat); FAT 26.3g (sat 10.1g, mono 11g, poly 1.1g); PROTEIN 26.2g; CARB 50.6g; FIBER 2.8g; CHOL 136mg; IRON 3.3mg; SODIUM 1458mg; CALC 82mg
QUICK COOKING: EASY OVEN OPTIONS
Maple-Glazed Salmon
Prep: 5 min.
Cook: 10 min.
Chill: 30 min.
Makes 4 servings
“Everyone in my family loves salmon! In addition to being a high-quality protein source and low in saturated fat, it cooks quickly. That works for me.”
—Elsa-Maria L., Glen Allen, VA
3 Tbsp. hoisin sauce
3 Tbsp. maple syrup
1 Tbsp. soy sauce
1½ tsp. Dijon mustard
1 tsp. bottled minced garlic
⅛ tsp. ground red pepper
4 (6-oz.) salmon fillets
1. Whisk together first 6 ingredients in a small bowl. Place salmon in an 11- x 7-inch baking dish. Drizzle half of glaze over salmon, spreading to coat. Cover and chill 30 minutes. Set aside remaining glaze.
2. Preheat broiler.
3. Remove salmon from dish, discarding glaze. Place salmon, skin side down, on a lightly greased baking sheet. Broil 5 inches from heat 10 minutes or until fish flakes with a fork, brushing once after 5 minutes with reserved glaze.
Salmon Note: If the salmon skin is a turn off to youngsters, use a wide metal spatula to separate the fish from the skin, leaving it on the baking sheet.
MENU IDEA FOR 4
• Maple-Glazed Salmon
• Buttered orzo
• Field greens with cherry tomatoes
GROCERIES NEEDED
Check staples: hoisin sauce, soy sauce, Dijon mustard, bottled minced garlic, ground red pepper, butter, salad dressing
• 1 small bottle maple syrup
• 4 (6-oz.) salmon fillets
• 1 (8-oz.) bag orzo
• 2 (8-oz.) packages field greens
• 1 pt. grape tomatoes
PER ENTRÉE SERVING: CALORIES 308 (39% from fat); FAT 13.3g (sat 3.1g, mono 5.7g, poly 3.3g); PROTEIN 36.6g; CARB 7.8g; FIBER 0.2g; CHOL 87mg; IRON 0.7mg; SODIUM 305mg; CALC 27mg
QUICK COOKING: EASY OVEN OPTIONS
Pimiento Cheese Chicken with Hot Buttered Grits
Prep: 6 min.
Cook: 17 min.
Makes 4 servings
“My kids love pimiento cheese when it’s slathered and melted on an ordinary chicken breast. Sometimes we jazz it up by stirring chopped jalapeño peppers or crumbled bacon into the pimiento cheese.”
—Elizabeth A., Test Kitchens Director
4 (6-oz.) skinned and boned chicken breasts
½ tsp. seasoned salt
¼ tsp. pepper
¾ cup premium-quality pimiento cheese
4 cups chicken broth
¼ cups uncooked quick-cooking grits
2 Tbsp. butter or margarine
1. Preheat broiler. Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to ¼-inch thickness, using a meat mallet or rolling pin. Sprinkle chicken with salt and pepper; place chicken on a lightly greased rack in a broiler pan.
2. Broil chicken 5 inches from heat 5 minutes. Turn chicken, and spoon 3 Tbsp. pimiento cheese over each chicken breast, spreading to edges. Broil 5 more minutes or until cheese is bubbly and lightly browned.
3. Bring chicken broth to a boil in a large saucepan over medium-high heat. Reduce heat to low; whisk in grits. Cover and cook 5 to 7 minutes or until thickened, stirring occasionally. Remove from heat, and stir in butter. Serve with chicken.
Shopping Note: Find the best quality pimiento cheese in the deli section of your supermarket where it’s available by weight or in prepackaged tubs. It has more Cheddar cheese and less processed cheese than many lower priced varieties.
MENU IDEA FOR 4
• Pimiento Cheese Chicken with Hot Buttered Grits
• Broiled tomatoes with breadcrumbs
GROCERIES NEEDED
Check staples: seasoned salt; pepper; butter; fine, dry breadcrumbs
• 4 (6-oz.) skinned and boned chicken breasts
• 1 tub premium-quality pimiento cheese (we tested with Mrs. Stratton’s Premium Gold)
• 1 (32-oz.) container chicken broth (we tested with Swanson)
• 1 (8.4-oz.) box quick-cooking grits (we tested with Quaker)
• 4 plum or small tomatoes
PER ENTRÉE SERVING: CALORIES 599 (29% from fat); FAT 19.4g (sat 10.2g, mono 2.2g, poly 1g); PROTEIN 49.2g; CARB 50.5g; FIBER 1.1g; CHOL 154mg; IRON 3.3mg; SODIUM 2128mg; CALC 31mg
QUICK COOKING: EASY OVEN OPTIONS
Southwestern Flank Steak with Corn Salsa
Prep: 8 min.
Cook: 12 min.
Other: 35 min.
Makes 6 servings
Serve the Corn Salsa in a small dish on the side for those who prefer keeping their foods distinctly separate.
1 (1½ lb.) flank steak
2 Tbsp. fajita seasoning
¼ cup fresh lime juice
1 Tbsp. vegetable oil
2 cups frozen whole kernel corn, thawed
½ cup chopped red onion
½ cup chopped red bell pepper
¼ cup chopped fresh cilantro
¾ tsp. salt
¼ tsp. ground red pepper
1. Preheat broiler. Rub both sides of flank steak with seasoning. Place in a large zip-top plastic bag; seal and chill 30 minutes.
2. Meanwhile, combine lime juice and oil in a small bowl; stir in next 6 ingredients. Cover and chill until ready to serve.
3. Place steak on a lightly greased rack in a broiler pan. Broil 5 inches from heat 6 minutes on each side or to desired degree of doneness. Let stand 5 minutes before slicing. Cut steak diagonally across grain into thin slices. Serve with corn salsa.
Seasoning Note: Fajita seasoning is a zesty blend of savory spices, but it’s not spicy.
MENU IDEA FOR 6
• Southwestern Flank Steak with Corn Salsa
• Roasted zucchini wedges
• Warm flour tortillas
GROCERIES NEEDED
Check staples: vegetable oil, salt, ground red pepper
• 1 (1½ lb.) flank steak
• 1 jar fajita seasoning (we tested with McCormick)
• 2 limes
• 1 (16-oz.) package frozen whole kernel corn
• 1 small red onion
• 1 small red bell pepper
• 1 bunch fresh cilantro
• 4 zucchini
• 6 flour tortillas
PER ENTRÉE SERVING: CALORIES 263 (42% from fat); FAT 12.2g (sat 4.2g, mono 5g, poly 1.6g); PROTEIN 25.8g; CARB 13.5g; FIBER 1.8g; CHOL 46mg; IRON 2.1mg; SODIUM 874mg; CALC 38mg
QUICK COOKING: EASY OVEN OPTIONS
Green Chile Broiled Tilapia
Prep: 12 min.
Cook: 10 min.
Makes 6 servings
Squeeze fresh lime juice over fish at the table to bring out the brightest flavor. And while you’re at it, show the kids how to squeeze lime wedges on their food and not squirt the juice elsewhere!
6 (6-oz.) tilapia or orange roughy fillets
½ tsp. salt
¼ tsp. pepper
1 (4.5-oz.) can chopped green chiles
2 Tbsp. ketchup
1 Tbsp. olive oil
1 tsp. grated lime rind
1 Tbsp. fresh lime juice
¼ tsp. ground cumin
⅛ to ¼ tsp. hot sauce
Lime wedges
1. Preheat broiler. Sprinkle with fillets with salt and pepper. Arrange fillets on a lightly greased rack in a broiler pan.
2. Stir together green chiles and next 6 ingredients in a small bowl. Spoon about half of mixture evenly over fillets, spreading to edges.
3. Broil 5 inches from heat 10 minutes or until fish flakes with a fork. Serve fish with remaining green chile mixture and lime wedges.
MENU IDEA FOR 6
• Green Chile Broiled Tilapia
• Mexican rice
GROCERIES NEEDED
Check staples: salt, pepper, ketchup, olive oil, ground cumin, hot sauce
• 6 (6-oz.) tilapia or orange roughy fillets
• 1 (4.5-oz.) can chopped green chiles
• 2 limes
• 2 (5.4-oz.) packages Mexican rice (such as Lipton Fiesta Sides)
PER ENTRÉE SERVING: CALORIES 197 (24% from fat); FAT 5.3g (sat 1.3g, mono 2.6g, poly 0.9g); PROTEIN 34.3g; CARB 3.3g; FIBER 0.2g; CHOL 85mg; IRON 1.1mg; SODIUM 362mg; CALC 22mg
QUICK COOKING: EASY OVEN OPTIONS
Crisp Lemon-Pepper Catfish
Prep: 10 min.
Cook: 10 min.
Makes 4 servings
“My 10-year-old son assembled this recipe all by himself. All I had to do was oversee the broiling process.”
—Lori G., Apopka, FL
4 (6-oz.) catfish fillets
Vegetable cooking spray
2 tsp. fresh lemon juice
½ cup panko (Japanese breadcrumbs)
2 Tbsp. all-purpose flour
2 tsp. lemon pepper
¼ tsp. salt
Lemon wedges
1. Preheat broiler. Coat both sides of fish with cooking spray; drizzle with lemon juice.
2. Combine breadcrumbs, flour, lemon pepper, and salt in a shallow dish. Dredge fish in breadcrumb mixture.
3. Place fish on a lightly greased rack in a broiler pan. Broil 5 inches from heat 10 minutes or until fish flakes with a fork. Serve with lemon wedges.
Ingredient Note: Panko, crunchy Japanese breadcrumbs, make this crust extra crisp. Find the product with other Asian foods at your grocer.
MENU IDEA FOR 4
• Crisp Lemon-Pepper Catfish
• Long-grain and wild rice
• Steamed asparagus
GROCERIES NEEDED
Check staples: vegetable cooking spray, all-purpose flour, lemon pepper, salt
• 4 (6-oz.) catfish fillets
• 2 lemons
• 1 small package panko (Japanese breadcrumbs)
• 2 (8.8-oz.) packages microwaveable long-grain and wild rice (such as Uncle Ben’s Ready Rice)
• 1 lb. fresh asparagus
PER ENTRÉE SERVING: CALORIES 282 (43% from fat); FAT 13.5g (sat 3g, mono 6.1g, poly 2.7g); PROTEIN 28g; CARB 10.6g; FIBER 0.5g; CHOL 80mg; IRON 1mg; SODIUM 295mg; CALC 18mg
QUICK COOKING: EASY OVEN OPTIONS
Broiled Steaks with Mushrooms
Prep: 15 min.
Cook: 14 min.
Makes 4 servings
The second to the top shelf of an oven is typically 5 inches from the broiler. If your shelf is any closer, the cook time likely will be less.
4 (12-ounce) rib-eye or chuck-eye beef steaks (1 inch thick)
1⅛ tsp. salt, divided
½ tsp. pepper
½ tsp. garlic powder
2 Tbsp. butter or margarine
1 (8-oz.) package sliced fresh mushrooms
Garnish: chopped fresh parsley
1. Preheat broiler. Sprinkle steaks with 1 tsp. salt, pepper, and garlic powder. Place steaks on a lightly greased rack in a broiler pan.
2. Broil 5 inches from heat 6 to 7 minutes on each side or to desired degree of doneness.
3. Melt butter in a small saucepan over medium-high heat; add mushrooms. Sauté 3 minutes or until lightly browned; stir in remaining ⅛ tsp. salt. Serve mushroom mixture with steaks. Garnish, if desired.
Equipment Substitution: If you don’t have a broiler pan with a rack, use a cooling rack inside a jelly-roll pan.
MENU IDEA FOR 4
• Broiled Steaks with Mushrooms
• Baked potatoes
• Cucumber and tomato salad
GROCERIES NEEDED
Check staples: salt, pepper, garlic powder, butter, bottled vinaigrette
• 4 (12-oz.) rib-eye or chuck-eye beef steaks (1 inch thick)
• 1 (8-oz.) package sliced fresh mushrooms
• 1 bunch fresh parsley (optional)
• 4 baking potatoes
• 1 cucumber
• 2 large tomatoes
PER ENTRÉE SERVING: CALORIES 709 (59% from fat); FAT 46.6g (sat 19.4g, mono 18.1g, poly 1.8g); PROTEIN 66.5g; CARB 2.3g; FIBER 0.7g; CHOL 321mg; IRON 4.8mg; SODIUM 826mg; CALC 49mg
QUICK COOKING: EASY OVEN OPTIONS
Crisp Garlic Chicken
Prep: 9 min.
Cook: 25 min.
Makes 4 servings
“My kids love chicken, love garlic, and love anything crisp, so this recipe is a grand slam at my house.”
—Kimberly D., Boxford, MA
1 tsp. bottled minced garlic
⅛ cup olive oil
¾ cup Italian-seasoned breadcrumbs
¼ cup grated Parmesan cheese
¼ tsp. pepper
4 (6-oz.) skinned and boned chicken breasts
1. Preheat oven to 425°. Combine garlic and olive oil in a small microwave-safe bowl; microwave at HIGH 30 to 45 seconds or just until warm.
2. Combine breadcrumbs, cheese, and pepper in a shallow dish. Dip chicken in warm olive oil; dredge in breadcrumb mixture. Place chicken on a lightly greased baking sheet.
3. Bake at 425° for 20 to 25 minutes or until chicken is golden.
MENU IDEA FOR 4
• Crisp Garlic Chicken
• Angel hair pasta with marinara sauce
• Mixed greens with oil and vinegar
GROCERIES NEEDED
Check staples: bottled minced garlic, olive oil, Italian-seasoned breadcrumbs, grated Parmesan cheese, pepper, salad vinegar
• 4 (6-oz.) skinned and boned chicken breasts
• 1 (16-oz.) package angel hair pasta (such as Barilla)
• 1 (26-oz.) jar marinara sauce
• 1 (16-oz.) package mixed greens
PER ENTRÉE SERVING: CALORIES 339 (36% from fat); FAT 13.5g (sat 2.5g, mono 7.8g, poly 1.5g); PROTEIN 42g; CARB 9.9g; FIBER 0.5g; CHOL 102mg; IRON 1.9mg; SODIUM 518mg; CALC 85mg
QUICK COOKING: EASY OVEN OPTIONS
Bacon-Wrapped Chicken Thighs
Prep: 20 min.
Cook: 1 hr.
Makes 8 servings
“This recipe has all the flavor and crunch of a homestyle fried chicken with less effort and none of the mess. I love the short list of ingredients.”
—Melissa C., Alpharetta, GA
8 bacon slices
1 cup cornmeal
1 tsp. paprika
1 tsp. salt
1 tsp. pepper
8 (4-oz.) skinned and boned chicken thighs
1. Arrange bacon slices on paper towels on a microwave-safe plate; top with a paper towel. Microwave at HIGH 1 minute or just until bacon is limp and heated through. (Do not fully cook bacon.)
2. Preheat oven to 350°. Combine cornmeal and next 3 ingredients in a bowl. Dredge chicken thighs in cornmeal mixture. Wrap each thigh with a piece of bacon; secure with a wooden pick, if desired. Place chicken on a lightly greased rack in a broiler pan.
3. Bake at 350° for 50 minutes to 1 hour or until chicken is done.
MENU IDEA FOR 8
• Bacon-Wrapped Chicken Thighs
• Deli pasta salad
• Watermelon wedges
GROCERIES NEEDED
Check staples: cornmeal, paprika, salt, pepper
• 1 (12-oz.) package bacon
• 8 (4-oz.) skinned and boned chicken thighs
• 2 lb. deli pasta salad
• 1 small watermelon
PER ENTRÉE SERVING: CALORIES 240 (43% from fat); FAT 11.4g (sat 3.3g, mono 4.5g, poly 2.4g); PROTEIN 23.7g; CARB 9g; FIBER 1.1g; CHOL 81mg; IRON 2mg; SODIUM 561mg; CALC 52mg
QUICK COOKING: EASY OVEN OPTIONS
Easy Chicken Cordon Bleu
Prep: 15 min.
Cook: 25 min.
Makes 6 servings
“The Cordon Bleu recipe I’ve always used calls for frying the chicken. This recipe was oven-fried and there was no sacrifice in taste. It will definitely become one of our standby recipes.”
—Holly B., Alabaster, AL
1 (5.5-oz.) box seasoned croutons, finely crushed
⅓ cup grated Parmesan cheese
2 egg whites
2 Tbsp. water
½ tsp. salt
¼ tsp. pepper
6 (6-oz.) skinned and boned chicken breasts
6 (1-oz.) cooked ham slices
6 (1-oz.) Swiss cheese slices
Honey mustard dressing (optional)
1. Preheat oven to 450°. Combine crouton crumbs and Parmesan cheese in a large zip-top plastic bag; seal and shake well. Whisk together egg whites and 2 Tbsp. water in a shallow bowl. Sprinkle salt and pepper over chicken. Dip 1 chicken breast in egg white mixture; place in plastic bag. Seal and shake to coat. Place chicken on a lightly greased rack in a broiler pan. Repeat procedure with remaining chicken, egg white mixture, and crouton mixture.
2. Bake at 450° for 20 minutes. Top each breast with 1 ham slice and 1 Swiss cheese slice. Bake 5 more minutes or until cheese melts. Serve with honey mustard dressing, if desired.
Preparation Tip: A food processor makes crushing the croutons quick. For another easy way, place them in a large zip-top plastic bag and remove as much air as possible. Seal the bag and place it on the countertop. Pound the bag using a rolling pin or heavy can. Kids love to do this.
MENU IDEA FOR 6
• Easy Chicken Cordon Bleu
• Pasta
• Chopped romaine with strawberries and French dressing
GROCERIES NEEDED
Check staples: grated Parmesan cheese, large eggs, salt, pepper
• 1 (5.5-oz.) box seasoned croutons (we tested with Pepperidge Farm)
• 6 (6-oz.) skinned and boned chicken breasts
• 6 (1-oz.) cooked ham slices
• 6 (1-oz.) Swiss cheese slices
• 1 bottle honey mustard dressing (optional)
• 1 lb. pasta
• 1 (16-oz.) package romaine lettuce
• 1 pt. strawberries
• 1 bottle French dressing
PER ENTRÉE SERVING: CALORIES 469 (32% from fat); FAT 16.7g (sat 7.6g, mono 5.6g, poly 1.2g); PROTEIN 58.3g; CARB 17.6g; FIBER 0g; CHOL 140mg; IRON 1.5mg; SODIUM 1038mg; CALC 348mg
QUICK COOKING: EASY OVEN OPTIONS
Crispy Onion Baked Chicken
Prep: 10 min.
Cook: 25 min.
Makes 4 servings
Moms love the easy shake-and-bake technique using only 4 common ingredients. The dry onion soup mixed with breadcrumbs adds crunch and the mayonnaise holds it in place.
1 cup fine, dry breadcrumbs
1 (1.4-oz.) package dry onion soup mix
4 (6-oz.) skinned and boned chicken breasts
⅓ cup mayonnaise
1. Preheat oven to 425°.
2. Combine breadcrumbs and soup mix in a large zip-top freezer bag; seal and shake well.
3. Brush 1 chicken breast with mayonnaise; place in plastic bag. Seal and shake to coat. Place chicken on an ungreased rack in a broiler pan. Repeat procedure with remaining chicken, mayonnaise, and breadcrumb mixture. Bake at 425° for 20 to 25 minutes or until chicken is lightly browned.
MENU IDEA FOR 4
• Crispy Onion Baked Chicken
• Roasted potato wedges
• Tossed green salad
GROCERIES NEEDED
Check staples: fine, dry breadcrumbs; mayonnaise; salad dressing
• 1 (1.4-oz.) package dry onion soup mix
• 4 (6-oz.) skinned and boned chicken breasts
• 1 (24-oz.) package frozen roasted potato wedges with skins (such as Ore-Ida)
• 1 (10-oz.) package spring mix (such as Fresh Express)
PER ENTRÉE SERVING: CALORIES 409 (39% from fat); FAT 17.9g (sat 2.8g, mono 0.7g, poly 0.9g); PROTEIN 42.1g; CARB 17g; FIBER 1.2g; CHOL 105mg; IRON 2.2mg; SODIUM 937mg; CALC 65mg