Five weekday dinners ready in 15 minutes
seared scallops in lemon-butter sauce with asparagus
Servings: 4
Preparation time: 5 minutes
Cooking time: 9 minutes
1 bunch asparagus, cleaned, stem ends trimmed
2 teaspoons olive oil
1 pound sea scallops
1/2 teaspoon salt (optional)
1/4 teaspoon ground black or red pepper
1 tablespoon chopped shallot (available freeze-dried in spice section)
2 tablespoons butter
2 tablespoons lemon juice (juice of one lemon)
In medium-size skillet, bring 1 cup salted water to boil. Add asparagus, laying flat; cook until crisp-tender; about 6 minutes for medium-size spears. Meanwhile, heat olive oil in large nonstick skillet. Pat scallops dry. Season with salt and pepper. Cook 3 minutes per side over medium-high heat; remove and keep warm. Add shallot to skillet; cook 30 seconds. Stir in butter; cook until lightly browned, about 2 minutes. Turn off heat; add lemon juice, taking care to avoid splattering. Drain asparagus well; arrange on plates. Place scallops on top of asparagus. Drizzle with butter sauce. For an optional garnish, sprinkle with lemon zest (shredded peel).
Per serving: 184 calories, 9 grams fat, 52 milligrams cholesterol, 190 milligrams sodium, 6 grams carbohydrate, 20
pasta primavera
Servings: 4
Preparation time: 5 minutes
Cooking time: 10 minutes
1/2 pound fresh or dried fettuccine or other pasta
1 1/2 tablespoons olive oil
1 tablespoon butter
2 teaspoons minced garlic
12-ounce package fresh vegetable stir-fry mix (broccoli, carrots, sugar snap peas)
1 cup sliced mushrooms
1 cup sliced summer squash (yellow)
1 teaspoon salt (optional) teaspoon ground black pepper to I cup vegetable broth
1 cup cherry or grape tomatoes, halved Optional garnishes: flesh basil, grated cheese
Prepare pasta according to package directions. Meanwhile, in large skillet, heat oil and butter. Add garlic and vegetable stir-fry mix; saute 2 minutes. Add mushrooms, squash, salt and pepper. Cook 2 minutes. Add vegetable broth; simmer 2 minutes. Add tomatoes, drained pasta and more broth if desired. Mix well and heat through. Serve topped with basil and grated cheese.
Per serving: 316 calories, 9 grams fat, 8 milligrams cholesterol, 627 milligrams sodium, 50 grams carbohydrate, 11 grams protein.
grilled-chicken caesar salad
Servings: 4
Preparation time: 5 minutes
Cooking time: 8 minutes
Nonstick cooking spray
1 pound chicken-tenderloin strips
1/2 teaspoon salt (optional)
1/4 teaspoon ground popper
12 cups torn Romaine lettuce
1 cup yellow cherry tomatoes
1 small cucumber, sliced
1/3 cup bottled low-fat Caesar dressing
1 package premium croutons or homemade Optional garnish: shaved Parmesan cheese
Spray grill pan to coat. Season chicken tenders with salt and pepper; lightly coat with cooking spray. Grill until cooked through and brown marks appear, about 3 to 4 minutes per side. Place lettuce, tomatoes and cucumber slices in large salad bowl. Toss with dressing; top with chicken strips, croutons and cheese.
Per serving: 379 calories, 13 grams fat, 63 milligrams cholesterol, 785 milligrams sodium, 34 grams carbohydrate, 31 grams protein.
TIP: Look for better-quality packaged croutons in supermarket bakery sections and gourmet stores.
broiled lamb chops with spring vegetables
Servings: 4
Preparation time: 5 minutes
Cooking time: 10 minutes
1 cup whole fresh baby carrots
1 1/2 cups fresh or frozen green peas, thawed
1/2 teaspoon dried thyme or 2 teaspoons fresh
8 lamb chops, each with 2 oz edible meat (4 oz per sewing)
1 teaspoon salt (optional)
1/4 teaspoon ground black pepper
2 tablespoons grainy Dijon mustard Optional garnish: mint leaves (chopped or whole)
To small saucepan, add baby carrots and 3/4 bring to boil. Cook 5 minutes. Add l 5 minutes. Meanwhile, heat broiler. Season with salt and pepper; brush each side with mustard. Place on broiler pan 3 to 4 inches from heat. Cook 3 to 4 minutes per side, turning once, for medium doneness. Sprinkle vegetables with mint. Delicious served with steamed small red-skinned potatoes.
Per serving: 371 calories, 21 grams fat, 11 cholesterol, 286 milligrams sodium, 13 grams carbohydrate, 33 grams protein.
pepperoni-and-peppers pizza
Servings: 4
Preparation time: 5 minutes
Cooking time: 8 minutes
4 flour tortillas, choice of flavor and size (we used 8-inch)
2 teaspoons olive oil
1 1/4 cups shredded cheese 20 slices (1-inch) pepperoni
1 cup boll-pepper rings or strips
2 Roma tomatoes, diced cup sliced pimiento-stuffed green olives
1 tablespoon fresh oregano leaves or 1 teaspoon dried Optional garnish: oregano sprigs
Heat oven to 350[degrees]F. Place tortillas on ungreased baking sheets. Brush with oil. Sprinkle with half of the cheese. Top with pepperoni, peppers, tomatoes and olives. Sprinkle with remaining cheese and oregano. Bake until crust is crisp and cheese is melted, about 8 minutes. Add sprigs.
Per serving: 465 calories, 30 grams fat, 70 milligrams cholesterol, 1,193 milligrams sodium, 30 grams carbohydrate, 19 grams protein.
About the Author:
Alison Miksch
Publishing: April, 2006
Content Provider: www.findarticles.com
No comments:
Post a Comment