Eating healthy doesn't have to mean slaving for hours in the kitchen. Try some of these quick and delicious recipes and you'll have plenty of time to spend on other things.
TURKEY-GARLIC STIRFRY
Prep time: 10 minutes Cook time: 10 minutes 1 tablespoon olive oil 1 red bell pepper, sliced 1 yellow bell pepper, sliced 3 cloves garlic, minced 1 pound skinless, boneless turkey breast, cut into thin strips 1 package (10 ounces) fresh spinach 1/2 teaspoon salt
Heat oil over moderate heat in a large nonstick skillet. Add bell peppers and garlic; cook until tender, stirring occasionally. Add turkey breast and cook 2 minutes. Add spinach and salt; cook until spinach is wilted and turkey is cooked through. Per serving: Calories 220, fat 10 g, saturated fat 2 g, cholesterol 60 mg, sodium 400 mg, carbohydrate 7 g, fiber 3 g, protein 26 g
MOROCCAN COUSCOUS
Prep time: 5 minutes Cook time: 15 minutes 1 1/4 cups water 1 cup chicken broth 1 tablespoon vegetable oil 1 1/2 teaspoons grated lemon zest 1/2 teaspoon salt 1 box (10 ounces) couscous 1 can (19 ounces) chickpeas, rinsed and drained 1 cup raisins
Bring water, chicken broth, oil, lemon zest, and salt to a boil in a medium saucepan over high heat. Add couscous, remove from heat; cover and let stand 5 minutes. Fluff couscous with a fork and transfer to a serving bowl. Add chickpeas and raisins; toss to combine. Per serving: Calories 340, fat 3.5 g, saturated fat .5 g, cholesterol 0 mg, sodium 560 mg, carbohydrate 65 g, fiber 6 g, protein 11 g.
CHICKEN TACOS
Prep time: 8 minutes Cook time: 14 minutes 1 tablespoon vegetable oil 1 medium onion, chopped 1 pound ground chicken 1 tablespoon flour 1 can (4 ounces) chopped green chilies, undrained 1 teaspoon chili powder 1/2 teaspoon dried oregano 1/2 teaspoon salt 8 taco shells 2 ounces reduced-fat Monterery Jack cheese, coarsely grated (1/2 cup) 1 to 1 1/2 cups shredded iceberg lettuce 2/3 cup prepared tomato salsa
1. Heat oil in a large skillet over medium heat. Add onion and sauté 5 minutes, until softened. Increase heat to medium-high and add ground chicken. Cook chicken aout 3 minutes, until lightly browned, breaking up with the back of a wooden spoon and stirring frequently. 2. Sprinkle flour over chicken mixture and stir until blended. Stir in undrained chopped green chilies, chili powder, oregano, and salt; continue cooking, stirring occasionally, 5 minutes. Remove from heat. 3. Spoon chicken mixture into taco shells. Sprinkle each with grated cheese and top with shredded lettuce. Spoon salsa over lettuce and serve immediately. Per serving: Calories 360, fat 15 g, saturated fat 4 g, cholesterol 85 mg, sodium 900 mg, carbohydrate 25 g, fiber 5 g, protein 30 g
BARBECUED HALIBUT STEAKS
Prep time: 10 minutes Cook time: 5 to 10 minutes 3 small scallions 1/4 cup reduced-sodium soy sauce 1/3 cup reduced-sugar apricot jam 3 tablespoons ketchup 1 tablespoon red wine vinegar 4 halibut steaks (5 ounces each)
1. Heat broiler or grill. Thinly slice scallions on diagonal; set aside. 2. Combine soy sauce, jam, ketchup, and vinegar together in a small bowl. Measure out 1/3 cup of mixture and set aside as a sauce. 3. Place halibut steaks on broiler pan and brush with remaining soy mixture. Broil 4 inches from heat until browned and cooked through, about 5 minutes. Or grill on one side only until cooked, about 10 minutes. 4. Spoon reserved sauce over fish. 5. Pass sliced scallions at table for sprinkling over fish. One serving equals one steak. Per serving: Calories 240, fat 3.5 g, saturated fat .5 g, cholesterol 45 mg, sodium 1,121 mg, carbohydrate 20 g, fiber 3 g, protein 31 g
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