Stock up with our list of recommended ingredients and you’ll be able to make 15 different recipes without a trip to the store. Sound good?
lime-glazed pork tenderloin and roasted vegetables
pork tenderloin with white bean and veggie saute
spicy cornmeal-crusted chicken with garlic spinach
tex-mex chicken-topped corn bread
creamy chicken artichoke and mushroom pasta
chicken, pineapple, avocado, and rice salad
corn muffin-topped chicken stew
Sticking to a healthy-eating plan means making it easy to eat within your own personally established guidelines every day of the week. Our busy lives can make that difficult, but with just a little bit of preparation, it can be easy—and delicious too. Stock your pantry and refrigerator with all of the ingredients below—plus staples such as salt, pepper, flour, and oil—and you will able to treat yourself and your family to an amazingly diverse array of entrées, including Lime-Glazed Pork Tenderloin and Roasted Vegetables, Spicy Cornmeal-Crusted Chicken with Garlic Spinach, and Pasta with White Beans and Greens.
1. Skinless, boneless chicken breasts
2. Natural pork tenderloin
3. Whole grain or multigrain pasta
4. Fresh carrots
5. Canned broth
6. Canned beans
7. Fresh or canned tomatoes
8. Fresh onions
9. Brown rice
10. Cheese
11. Fresh limes or bottled juice
12. Low carb, whole wheat tortillas
13. Fresh pineapple or canned pineapple chunks in juice
14. Dried Italian blend herbs or fresh herbs
15. Chili powder
16. Fresh garlic or bottled minced
17. Canned or frozen artichoke hearts
18. Crushed red pepper
19. Fresh spinach or frozen spinach
20. Fresh avocado or refrigerated mashed avocado
21. Fresh or canned mushrooms
22. Ginger
23. Eggs
24. Evaporated fat-free milk or fat-free milk
25. Corn muffin mix
26. Butter
27. Brown sugar
Quick-cooking pork tenderloin allows you to enjoy juicy, flavorful pork roast any night of the week. Just a few minutes of prep, pop it in the oven for just about 30 minutes, and dinner is done!
Prep: 20 minutes cook: 5 minutes roast: 25 minutes at 425°F stand: 3 minutes
1. Preheat oven to 425°F. Coat a roasting pan with nonstick cooking spray. Place a small rack in the roasting pan. Arrange carrots, mushrooms, and onion around the rack. Roast, uncovered, for 10 minutes.
2. Meanwhile, heat oil in an extra-large skillet over medium-high heat. Add pork and cook 5 minutes, turning to brown on all sides. Place pork on the rack in the roasting pan.
3. For the glaze, in a small bowl whisk together chicken broth, lime peel, lime juice, butter, brown sugar, garlic, salt, and pepper.
4. Brush glaze over pork and drizzle over vegetables. Stir vegetables to coat.
5. Roast, uncovered, for 25 to 35 minutes or until pork is 145°F when tested with a thermometer and vegetables are tender, stirring vegetables once halfway through cooking. Remove from oven and cover; let stand for 3 minutes. Makes 4 servings.
Per Serving: 305 cal., 12 g fat (5 g sat. fat), 89 mg chol., 514 mg sodium, 23 g carb., 4 g fiber, 27 g pro.
If you can’t find cannellini beans—also called white kidney beans—substitute Great Northern beans. Great Northern beans are slightly smaller than cannellini beans, but they have a similar flavor and texture.
Prep: 30 minutes Roast: 30 minutes at 425°F Cook: 18 minutes stand: 3 minutes
1. Preheat oven to 425°F. In a small bowl combine 1 tablespoon of the oil, the garlic, and ¼ teaspoon of the ground black pepper. Rub mixture onto the pork with your fingers. Place pork in a shallow roasting pan. Roast 30 to 40 minutes or until an instant-read thermometer inserted in the center of the pork registers 145°F. Remove pork from oven, cover and let stand 3 minutes.
2. Meanwhile, in a large nonstick skillet heat the remaining 1 tablespoon of oil over medium-high heat. Add onions and cook for 6 minutes or until tender and starting to brown. Add carrots and mushrooms. Cook and stir for 10 minutes more or until carrots are crisp-tender. Add beans, Italian seasoning, salt, and the remaining ¼ teaspoon pepper; heat through.
3. Stir in spinach. Cook and stir until spinach is wilted. Add lime juice; stir to combine. Slice pork and serve with vegetable mixture. Makes 4 servings.
Per Serving: 330 cal., 10 g fat (1 g sat. fat), 73 mg chol., 624 mg sodium, 28 g carb., 8 g fiber, 32 g pro.
Sweet and spicy flavors pair particularly well with pork. If you’d like more heat with the sweet, add an additional ¼ teaspoon crushed red pepper to the pineapple mixture, for a total of ½ teaspoon.
Start to Finish: 45 minutes
1. In a small saucepan prepare rice according to package directions except add ½ teaspoon of the salt and ¼ teaspoon of the crushed red pepper with the water.
2. Meanwhile, slice the pork tenderloin into ½-inch slices. Cut each slice into 3 bite-size strips. In a 12-inch nonstick skillet cook the pork in hot oil over medium-high heat until pork is no longer pink.
3. With a slotted spoon remove pork and set aside; keep warm. In the same skillet cook and stir the onion and carrots over medium heat for 3 minutes. Add the mushrooms. Cook and stir for 2 minutes more or until vegetables are crisp tender.
4. Meanwhile, drain pineapple, reserving the juice. In a medium bowl whisk together ⅔ cup of the reserved pineapple juice (add water to make ⅔ cup if needed), ginger, the remaining ¼ teaspoon salt, and the remaining ¼ teaspoon crushed red pepper. Push vegetables to the side of skillet. Add sauce to center of skillet; bring to boiling. Cook until slightly thickened, about 1 minute. Add reserved pork and pineapple chunks to the skillet; toss to coat and heat through. Stir in spinach just before serving.
5. Serve pork mixture over rice. Makes 4 servings.
Per Serving: 388 cal., 8 g fat (1 g sat. fat), 74 mg chol., 528 mg sodium, 50 g carb., 4 g fiber, 29 g pro.
cook smart Journaling what you eat is a form of self-monitoring as you track your weight loss journey. Download an app from your smart phone to help you.
If you happen to have leftover roast or grilled pork, use it—thinly sliced—in these toasty quesadillas. If that’s the case, start with Step 2.
Prep: 20 minutes Cook: 4 minutes
1. Thinly slice pork. Sprinkle with pepper.
2. Coat a large nonstick skillet with cooking spray. Add 2 teaspoons of the oil. Heat over medium-high heat. Add pork to skillet. Cook and stir, about 3 to 4 minutes or until no longer pink. Remove pork from the skillet; set aside.
3. To the same skillet, add the mushrooms, onion, and garlic. Cook and stir for about 3 minutes until onion is tender. Stir in spinach. Cook and stir for 1 minute more or just until spinach is wilted.
4. Coat one side of each of the tortillas with cooking spray. Place 4 of the tortillas, coated side down on a sheet of waxed paper. Evenly sprinkle 1 tablespoon of shredded cheese on each. Evenly place pork slices on top of the cheese. Spread an equal amount of the vegetable mixture onto each quesadilla, followed by another tablespoon of cheese. Top with the last 4 tortillas, coated sides up.
5. Add 1 or 2 quesadillas to the same skillet. Cook over medium-high heat for 2 to 3 minutes per side, until tortillas are crisp and brown and cheese is melting inside. Remove from heat. Repeat with remaining quesadillas. To serve, cut quesadillas into quarters. Makes 4 servings.
Per Serving: 347 cal., 12 g fat (5 g sat. fat), 56 mg chol., 599 mg sodium, 32 g carb., 22 g fiber, 28 g pro.
Fresh and light pico de gallo makes a flavorful topping for these tostadas. Toss together 1 cup chopped tomatoes, 2 tablespoons chopped red onion, 2 tablespoons snipped fresh cilantro, 1 tablespoon minced fresh jalapeño, 1 tablespoon lime juice, 2 cloves minced garlic, and a dash of salt.
Prep: 10 minutes Bake: 5 minutes at 400°F Cook: 15 minutes
1. Preheat oven to 400°F. Lightly coat both sides of each tortilla with cooking spray. Place tortillas directly on oven rack and bake for 5 minutes or until crisp and starting to brown, turning once halfway through baking. Remove from oven.
2. Coat a large nonstick skillet with cooking spray. Add oil to the skillet and heat over medium-high heat. Add pork to skillet. Cook, stirring occasionally, for about 5 minutes or until pork is no longer pink. Using a slotted spoon, remove meat from skillet; keep warm.
3. Add garlic to the same skillet and cook for 30 seconds. Add tomatoes; reduce heat. Simmer for about 5 minutes, stirring frequently, until tomatoes thicken. Crush tomatoes with the spoon as they cook.
4. Stir black beans, chili powder, Italian seasoning, and salt into the tomatoes. Heat through.
5. To serve, top baked tortillas with bean mixture, pork, cheese, onions, and avocado. Makes 4 servings.
Per Serving: 404 cal., 15 g fat (5 g sat. fat), 70 mg chol., 611 mg sodium, 36 g carb., 18 g fiber, 31 g pro.
tip: Cook with less oil—it’s easy to cut back. Start with a nonstick skillet coated with cooking spray, and then use just 1 teaspoon of oil to sauté. Add a splash of broth if more moisture is needed.
The lacy cheese crisps made of Parmesan are an Italian invention called fricos. They make a crispy, low-carb—and very tasty—addition to soups and salads. They can be made from Asiago and cheddar as well.
Prep: 25 minutes Cook: 20 minutes Bake: 10 minutes at 350°F
1. Preheat oven to 350°F. Heat 1 tablespoon of the oil in a Dutch oven over medium-high heat. Cook pork in hot oil until brown on all sides (about 5 minutes). Remove pork from pan; keep warm.
2. Add remaining oil to the Dutch oven. Add the mushrooms, onion, and garlic. Cook and stir until onion is tender, scraping up the browned bits on the bottom of the pan.
3. Add broth, rice, salt, and crushed red pepper; stir. Bring to boiling, reduce heat and simmer 10 minutes. Stir in spinach and pork; cook until spinach wilts and pork is cooked through.
4. Meanwhile, line a large baking sheet with parchment paper. Spoon shredded cheese into six 2 tablespoon mounds at least 2 inches apart. Using the back of a spoon, carefully pat each mound into a 3-inch circle. Bake 10 to 12 minutes or until golden brown. Remove from oven and cool crisps on baking sheet.
5. Serve one Parmesan crisp on top of each serving of soup. Makes 6 servings.
Per Serving: 295 cal., 11 g fat (4 g sat. fat), 59 mg chol., 708 mg sodium, 23 g carb., 4 g fiber, 26 g pro.
The volume of fresh spinach used in this recipe is quite large. If it won’t all fit in the pot at once, add it in stages as each previous addition wilts and makes room. Toss and stir with tongs to ensure even cooking.
Prep: 15 minutes Cook: 24 minutes Bake: 10 minutes at 375°F
1. Preheat oven to 375°F.
2. In a small shallow bowl combine flour, corn muffin mix, chili powder, Italian seasoning, and ¼ teaspoon of the black pepper. Place melted butter in another shallow bowl.
3. Place chicken in melted butter and turn to coat. Dip in corn muffin mixture, turning to coat evenly. Shake off any excess corn muffin mixture.
4. In a large nonstick skillet heat 1½ teaspoons of the oil over medium-high heat. Cook chicken for 8 minutes or until browned on both sides, turning once halfway through cooking.
5. Place chicken on a rack placed in a shallow baking pan. Bake, uncovered, for 10 to 12 minutes or until cooked through (165°F). Cut into ½-inch-thick slices.
6. Meanwhile, in a 6-quart Dutch oven heat remaining 1½ teaspoons of the oil over medium-low heat. Stir in onion and garlic. Cook, covered, for 13 to 15 minutes or until onions are tender, stirring occasionally. Uncover; cook and stir over medium-high heat for 3 to 5 minutes or until golden. Add spinach, salt, and remaining ¼ teaspoon pepper. Cook and stir spinach just until wilted.
7. Using a slotted spoon, place some of the spinach on each of four serving plates. Top with chicken slices. Makes 4 servings.
Per Serving: 332 cal., 15 g fat (4 g sat. fat), 77 mg chol., 515 mg sodium, 19 g carb., 5 g fiber, 29 g pro.
cook smart Always keep a bag of cleaned spinach or mixed greens in the fridge to pile on sandwiches, an omelet, or soup.
Avocado adds creaminess—and a dose of healthy fat—to this Tex-Mex-style dish. Avocado is rich in monounsaturated fat, which can help lower cholesterol and your chances of stroke and heart disease.
Prep: 20 minutes Bake: 14 minutes at 400°F Cook: 15 minutes
1. Preheat oven to 400°F. Coat an 8×8x2-inch square baking dish with cooking spray.
2. In a medium bowl stir together the corn muffin mix, evaporated milk, oil, and egg until blended (batter will be lumpy). Pour batter into prepared dish and bake for 14 to 15 minutes, until a wooden toothpick inserted near the center comes out clean.
3. Meanwhile coat a large nonstick skillet with cooking spray. Heat over medium-high heat. Add chicken and cook for 8 to 10 minutes or until cooked through (165°F). Remove chicken from skillet; set aside.
4. If needed, coat skillet again with cooking spray. Add onion and garlic; cook and stir about 5 minutes or until tender.
5. Place half of the tomatoes in a blender or food processor. Cover and process until smooth. Add the blended tomatoes, the remaining tomatoes, chili powder, Italian seasoning, sugar, and black pepper to the skillet. Simmer, uncovered, for 5 to 10 minutes or until slightly thickened. Stir in chicken. Cook and stir until chicken is heated through.
6. In a small bowl mash avocado with the lime juice. To serve, cut corn bread into six pieces. Top each piece of cornbread with chicken mixture, cheese, and mashed avocado. Makes 6 servings.
Per Serving: 381 cal., 15 g fat (4 g sat. fat), 90 mg chol., 629 mg sodium, 36 g carb., 4 g fiber, 25 g pro.
To warm the tortillas, stack on a plate and cover with plastic wrap. Heat in the microwave on high power for 30 seconds or just until warmed. Use immediately.
Prep: 15 minutes Cook: 25 minutes
1. Sprinkle chicken on both sides with the Italian seasoning, salt, and pepper.
2. Coat a large nonstick skillet with cooking spray. Add 2 teaspoons of the oil and heat over medium-high heat. Cook chicken breasts in the hot oil about 6 minutes per side or until browned. Reduce heat slightly, cover, and cook for 10 to 12 minutes or until cooked through (165°F) turning once halfway through cooking. Remove from heat and coarsely shred.
3. For the pesto, in a food processor combine spinach, ½ cup of the pineapple, Parmesan, garlic, and remaining 4 teaspoons of oil. Cover and process until pesto ingredients are finely chopped. Coarsely chop reserved ½ cup pineapple; set aside.
4. Spread pesto evenly on tortillas. Place chicken on the pesto and top with chopped pineapple. Roll up. Makes 4 servings.
Per Serving: 392 cal., 15 g fat (4 g sat. fat), 75 mg chol., 695 mg sodium, 34 g carb., 21 g fiber, 32 g pro.
The Alfredo-style sauce in this veggie-packed pasta dish is made with a tiny bit of butter for flavor and lightly thickened evaporated fat-free milk. Tastes indulgent but isn’t a bit!
Start to Finish: 40 minutes
1. Cook pasta according to package directions.
2. In a large nonstick skillet heat 1 tablespoon of the butter over medium heat. Add the chicken and cook until no longer pink, about 5 minutes. Remove chicken from skillet; keep warm.
3. Add remaining 1 tablespoon butter to the skillet. Add onion and garlic. Cook for 5 minutes or until tender. Add mushrooms and cook for 5 minutes more, or until nearly all of the liquid has evaporated. Sprinkle with flour, salt, pepper, and crushed red pepper; stir to combine.
4. Whisk in evaporated milk. Cook and stir until reduced by nearly half and thickened. Add artichokes, tomatoes, 3 tablespoons of the parsley, and chicken; heat through.
5. Serve chicken sauce over pasta. Sprinkle with cheese and remaining 1 tablespoon parsley. Makes 4 servings.
Per Serving: 406 cal., 11 g fat (5 g sat. fat), 75 mg chol., 715 mg sodium, 42 g carb., 5 g fiber, 35 g pro.
tip: Substitute evaporated fat-free milk for higher fat ingredients in Alfredo-type dishes. It’s a sneaky way to keep that delicious creaminess while slashing fat calories.
To get perfectly ripe, unblemished avocados, buy when they are still green and firm, then ripen on the counter for a couple of days before using. Ripe avocados bruise when transported, but green ones don’t.
Start to Finish: 30 minutes
1. In a medium bowl whisk together 1 tablespoon of the lime juice, 2 teaspoons of the oil, the garlic, and the crushed red pepper. Add chicken and toss to coat.
2. Coat a large nonstick skillet with cooking spray. Add chicken and marinade to the skillet and cook over medium-high heat until browned and cooked through (165°F), about 5 to 7 minutes. Remove from heat; set aside.
3. For the dressing, in a medium bowl whisk together the remaining lime juice, oil, sugar, ginger, salt, and black pepper. Chop half of the avocado. Gently stir chopped avocado into the dressing.
4. In a large bowl combine cooked rice, pineapple, cooled chicken, and avocado. Serve over fresh spinach and top with avocado. Makes 4 servings.
Per Serving: 402 cal., 15 g fat (2 g sat. fat), 72 mg chol., 429 mg sodium, 40 g carb., 6 g fiber, 29 g pro.
A cross between a chicken pot pie and chicken and dumplings, these homey individual chicken-and-veggie casseroles only need a crisp green salad to round out the meal.
Prep: 25 minutes Bake: 30 minutes at 400°F Stand: 15 minutes
1. Preheat oven to 400°F. Coat five 12-ounce individual casserole dishes with nonstick spray; set aside. Sprinkle chicken with Italian seasoning and black pepper.
2. Coat a large nonstick skillet with cooking spray. Heat skillet over medium-high heat, add chicken and cook just until browned, about 5 minutes. Transfer chicken to the prepared dishes.
3. In the same skillet add 1 tablespoon butter and 2 teaspoons oil; stir to combine. Add the mushrooms, onion, and garlic. Cook and stir over medium heat until onion is crisp tender, about 5 minutes. Stir in flour; cook and stir for 1 minute more. Add the carrots, broth, and salt into the skillet. Cook and stir until the mixture is thickened and bubbly. Pour broth mixture over the chicken in the prepared dishes. Cover and bake for 20 minutes.
4. Meanwhile, for muffin topping, stir together the muffin mix, milk, egg, and 2 tablespoons melted butter. Spoon about ¼ cup batter on top of each casserole and return to the oven. Bake, uncovered, for 10 minutes or until a toothpick inserted near the center comes out clean. Let stand 15 minutes before serving. Makes 5 servings.
Per Serving: 399 cal., 14 g fat (6 g sat. fat), 115 mg chol., 670 mg sodium, 41 g carb., 3 g fiber, 27 g pro.
The argument over whether or not beans belong in chili holds no sway when it comes to health-conscious takes on the Tex-Mex-style stew. Cannellini beans add fiber and heft to this hearty version.
Prep: 35 minutes Cook: 30 minutes
1. Place tomatoes in a blender or food processor; cover and blend or process until smooth. In a 5- to 6-quart pot combine processed tomatoes, broth, beans, carrots, onion, chili powder, salt, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 30 minutes or until carrots are tender and chili is thickened, stirring occasionally.
2. Meanwhile, heat 1½ teaspoons of the oil in a large nonstick skillet over medium-high heat. Add half of the chicken. Cook and stir over medium-high heat for 4 to 5 minutes or until chicken is no longer pink; remove from skillet. Repeat with remaining 1½ teaspoons oil and remaining chicken.
3. Stir cooked chicken into the thickened chili; heat through. If desired, top chili with sour cream and/or chopped cilantro. Makes 8 servings.
Per Serving: 244 cal., 5 g fat (1 g sat. fat), 54 mg chol., 642 mg sodium, 24 g carb., 8 g fiber, 26 g pro.
White beans and nutrient-rich greens are a classic combination—particularly in Italian cooking. Substitute an equivalent amount of coarsely chopped kale or escarole in this dish, if you like.
Prep: 15 minutes Cook: 15 minutes
1. Cook pasta according to package directions. Drain; set aside.
2. In an extra-large skillet heat oil over medium-high heat. Add garlic and crushed red pepper and cook for 30 seconds or until fragrant.
3. Add spinach, salt, and black pepper. Cook and toss spinach until spinach wilts.
4. In a small bowl whisk together evaporated milk and flour. Add milk mixture, beans, and pasta to the skillet. Cook and stir until thickened and bubbly. Stir in the Parmesan cheese and serve. Makes 4 servings.
Per Serving: 322 cal., 9 g fat (3 g sat. fat), 11 mg chol., 745 mg sodium, 44 g carb., 9 g fiber, 19 g pro.
tip: Cook with fat-free or low fat (1%) dairy products to power up calcium levels without adding a lot of fat.
Evaporated fat-free milk adds a touch of creaminess to this tomatoey pasta dish. Artichokes impart meatiness without the addition of meat.
Prep: 25 minutes Cook: 15 minutes
1. Cook spaghetti according to package directions; drain and set aside.
2. In an extra-large skillet cook carrot, onion, and garlic in hot oil over medium heat for 3 to 5 minutes or until onion is tender.
3. Place one can of tomatoes in a blender or food processor. Blend or process until smooth. Add tomatoes to skillet. Add remaining can of tomatoes, artichoke hearts, Italian seasoning, salt, black pepper, and the ¼ teaspoon crushed red pepper. Bring to a simmer. Stir in the evaporated milk, ¼ cup of the Parmesan cheese, and spaghetti. Cook and stir until the cheese melts.
4. To serve, sprinkle individual servings with remaining Parmesan cheese and, if desired, additional crushed red pepper. Makes 6 servings.
Per Serving: 245 cal., 8 g fat (2 g sat. fat), 6 mg chol., 453 mg sodium, 37 g carb., 7 g fiber, 11 g pro.
