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No Time To Cook! by Marilyn Helton, Editor
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Maple Dijon Glazed
Fewer Americans Cook At Home One of the main reasons fewer Americans cook at home is time. There
just isn’t enough of it. Other researchers find that buying commercially prepared meals
– including heat-and-eat packaged foods from supermarkets – has steadily
increased. Source: AICR Ed. Note: For more ideas and recipes, you can read or order a free single copy of the AICR brochure called Homemade for Health online at www.aicr.org . You can also order a free copy of the brochure by calling 1-800-843-8114 ext. 450, Monday-Friday, 9 a.m. to 5 p.m. ET.
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Everybody
wants to cook healthy meals with less fat and more vegetables, fruits, whole grains and
beans. But who has the time? According to Rachel Rudel, RD, CDE, my colleague from Fargo,
ND, "Research has indicated that women want to spend one half hour or less selecting
and preparing an evening meal each day, while men want to spend no more than 15 minutes!
That's different from the way Grandma spent hours preparing dinner in the kitchen!" Although I work from home, my time is spread pretty thin among my writing projects, book reviews, research, and website publishing demands. The most productive part of my day is during the early morning hours, so my personal favorite for cutting down on kitchen time is using my crockpot. I can get something started early in the day and forget about it until I add a salad and side dish just before meal time. On the other hand, if your mornings are frantic getting everyone up and out of the house on schedule, consider using your microwave to prepare a quick and easy entrée at the end of the day. Don't forget all the convenient pre-packaged veggies, salads and other healthy go-withs available in your supermarket to round out your meal. And pre-cut veggies are especially useful for last-minute healthy stir-frys. Skinless, boneless chicken breasts top the ingredient list of countless easy recipes. You can stir-fry thinly-sliced chicken with precut vegetables from the market's fresh produce, frozen or salad bar sections to prepare an oriental-style meal in minutes. Or, use pieces of grilled or roasted chicken in a Caesar salad. It doesn't have to be hot to be healthy, either! Tuna sandwiches, a salad and some frozen yogurt can be just as healthy for your family as something you slaved over a hot stove to prepare. After all, your goal is to offer healthy meals no matter how long it takes to prepare them. If all you want is "normal" food and still be in control of your health and diabetes, here are some main dish recipes designed especially for you. Let's get down to the basics so we can get IN and OUT of that kitchen!
EASY CHICKEN STIR-FRY 1 cup chopped onion Cook noodles according to package directions; drain and rinse with warm water. Set aside. In a large nonstick skillet, sauté onion, green pepper, mushrooms and salt-free seasoning in olive oil until tender. Stir in undiluted soup, turkey and noodles and heat through. Makes 6 Servings. Sodium Alert! This recipe is not suitable for those on a low salt or sodium-restricted meal plans. Per Serving: 281 Cal; 8 g Total Fat (2 g Sat Fat); 29 g Carb; 77 mg Cholesterol; 444 mg Sodium; 24 g Protein; 2 g Dietary Fiber. Exchanges: 2 Lean Meat; 1-1/2 Veg; 1 Starch; 1 Fat.
TWO BEAN
CHILI 2 onions, coarsely chopped **If the optional salt is used, sodium is 321 mg per serving. Sauté the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if using). Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer. Makes 7 Servings. Per (1 cup) Serving): 173 Cal; 2 g Total Fat; 32 g Carb; 00 mg Cholesterol; 238 mg Sodium (w/o optional salt); 9 g Protein; 8 g Dietary Fiber; 9 g Sugars. Exchanges: 1-1/2 Starch; 2 Veg.
EASY POT
ROAST Ed. Note: This is a great weekend recipe, especially if you have other activities on your agenda. 1 (4-pound) beef sirloin tip roast Preheat oven to 300°F. Trim any excess fat from meat. Stuff pieces of garlic throughout the meat. Season very well with salt and pepper. Spread the sliced onion over the roast and pour soup over onions. Cover and place in oven for 5 to 6 hours, depending on the size of the roast. After 4 hours, add carrots and continue cooking until meat is tender or you're ready for the roast. Makes 12 to 14 Servings. Healthy Note: Pour gravy into a "gravy separator," a pitcher-type cup that allows fat to separate from gravy and to be pourned off. Sirloin is a very lean cut of beef. Note: Nutritional analysis based on 14 servings. Per Serving: 256 Cal; 8 g Total Fat (3 g Sat Fat): 6 g Carb; 106 mg Cholesterol; 286 mg Sodium; 38 g Protein; 1 g Fiber. Exchanges: 5 Very Lean Meat; 1 Veg; 1 Fat.
TURKEY,
SPINACH & APPLE WRAP 1 Tbsp. reduced-fat mayonnaise Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle. Makes 2 Servings (two wraps). Per Serving: 234 Cal; 7 g Total Fat (1 g Sat Fat); 27 g Carb; 294 mg Sodium; 20 g Protein; 3 g Dietary Fiber. Exchanges: 1 Starch; 2 Veg; 2 Very Lean Meat; 1 Fat.
LASAGNA
ROLLUPS Olive oil-flavored nonstick cooking spray Position oven rack in center of oven and preheat oven to 350°F. Lightly coat an ovenproof dish or casserole with cooking spray. Combine the ricotta, spinach, and egg substitute in a mixing bowl. Spread about 1/2-cup of the ricotta mixture down the length of each noodle. Roll up each noodle jelly-roll style. Set rolls, edge side up, in baking dish. Drizzle the spaghetti sauce over the rolls. Bake for 30 minutes. Makes 6 Servings. Per Serving: 161 Cal, 3 g Total Fat (1 g Sat Fat), 20 g Carb, 12 mg Cholesterol, 286 mg Sodium, 16 g Protein. Exchanges: 1 Bread/Starch, 1 Veg, 1-1/2 Meat, 1/2 Fat.
EASY
LAMB & GREEN BEAN STEW 1-1/2 lbs. boneless lamb stew meat, cut in
1-inch cubes String and cut green beans, wash and drain. Brown lamb in butter; add onion wedges and sauté until yellow and soft. Add seasonings. Combine beans with meat and onions. Cover, reduce heat and simmer for 15 minutes. Add water and cook over low heat approximately 1 hour, or until meat is tender. Turn into vegetable dish or casserole and serve over rice. Makes 6 servings. Per Serving (w/o rice): 199 Cal; 5g Fat; 27g Carb; 12g Protein; 27mg Cholesterol; 426mg Sodium. Exchanges: 1/2 Starch; 1 Meat; 3-1/2 Veg; 1/2 Fat.
MEXICAN
CORN MAIN DISH 1 pound lean ground beef (17%), browned Chopped fresh parsley (optional garnish) Preheat oven to 350°F. Spray a 3-quart casserole dish with nonstick cooking spray; set aside. Brown ground beef; drain well. Cut corn off the cob, if necessary, or thaw frozen corn. Put yogurt and egg in blender container and purée well. Combine yogurt egg mixture with corn, browned meat, and all remaining ingredients in casserole dish. Bake in preheated oven 50 minutes or Microwave on HIGH for 20 minutes.* The casserole is done when the center is firm and the top is lightly browned. Garnish with optional parsley, if desired. Makes 8 Servings. *Preparation time is 35 minutes, if microwaved. Per (3/4 cup) Serving: 249 Cal, 13 g Total Fat (6 g Sat Fat), 16 g Carb, 74 mg Cholesterol, 290 mg Sodium, 17 g Protein, 2 g Dietary Fiber.Exchanges: 1 Starch, 2 Med-Fat Meat, 2-1/2 Fat.
SUPER SNAPPER 1 pound snapper filets Preheat oven to 400°F. Lay the snapper filets on a baking sheet lined with foil Sprinkle with the balsamic vinegar and lemon juice. In a small dish, combine the bread crumbs, basil, and Parmesan cheese. Sprinkle over the fish. Bake for 15 minutes, or until the fish is done (flakes easily). Makes 4 Servings. Serving Suggestion: Serve with a chewy grain dish, such as brown rice or quinoa mixed with your favorite herbs or spices, a bit of olive oil, and steamed chopped veggies. Per Serving (fish only): 179 Cal; 3 g Total Fat (1 g Sat Fat); 10 g Carb; 44 mg Cholesterol; 278 mg Sodium; 26 g Protein. Exchanges: 1/2 Starch; 3-1/2 Very Lean Meat; 1/2 Fat.
SKIP-A-STEP
PASTA PIE Vegetable spray Preheat oven to 350°F. Lightly spray a 9-inch pie plate with vegetable spray. In a medium bowl, combine water and egg white. Stir until well combined. Stir in uncooked pasta and Parmesan cheese. Place pasta mixture in prepared pie plate. Press mixture against the bottom and slightly up the sides of the pie plate to form an even crust. Set aside In a large skillet, cook ground beef and onion over medium-high heat until meat is brown and onion is tender, about 5 minutes. Place cooked meat mixture in a colander and rinse under hot water. Drain well. Wipe skillet with a paper towel. Retun meat mixture to skillet. Stir in spaghetti sauce; heat through, about 3 minutes. Spoon meat mixture over pasta crust. Bake, uncovered, 20 minutes. Sprinkle with mozzarella cheese and bake about 5 minutes more or until cheese melts. Let stand 5 minutes, then cut into 4 wedges and serve. Makes 4 Servings. Cook's Tip: Another handy way to cook ground meat is in your microwave oven. Put the meat in a microwave-safe colander or steamer set in a microwave-safe bowl. As the meat cooks, the fat drains right into the bowl. Example: Place 1 pound of ground meat in the colander and cook on HIGH (100% power) for 10 minutes, stirring occasionally. Per Serving: 249 Cal; 9 g Total Fat (4 g Sat;1 g PolyUnsat; 3 g MonoUnsat Fat); 19 g Carb; 46 mg Cholesterol; 251 mg Sodium; 23 g Protein. Exchanges: 1 Starch; 3 Lean Meat; 2 Fat.
MAPLE
DIJON GLAZED TURKEY BREAST 1 (5- to 6-pound) turkey breast *Using Dijon mustard helps to keep the salt content low but with great flavor **Optional salt or "salt to taste" is NOT included in the sodium content of the nutritional analysis Preheat oven to 325°F. Wash and pat dry turkey and put in roasting pan. Stuff the orange and onion in the turkey cavity. In a small bowl, mix together the maple syrup, chicken broth, and mustard; set aside. With a knife, make slits thrughout the turkey and stiff with garlic slivers. Pour sauce all over the turkey. Season to taste with salt and pepper. Bake for 2 to 2-1/2 hours or until thermometer registers 170°F. Baste with glaze every 30 minutes. Cover the breast loosely with foil if it gets too brown. Makes 16 Servings. Per (4-ounce) Serving: 189 Cal; 1 g Total Fat; 7 g Carb; 88 mg Cholesterol; 170 mg Sodium; 35 mg Protein; 1 g Dietary Fiber. Exchanges: 1/2 Other Carb (Starch); 4 Very Lean Meat.
MEATLOAF
MUFFINS 1-1/4 pounds lean (90%) ground beef Note: To make bread crumbs, process torn slices of stale bread in a food processor or blender for 30 to 45 seconds or until crumbs are formed. Position oven rack in center of oven and preheat oven to 375°F. Lightly coat 2 (6-cup) or 1 (12-cup) nonstick muffin pans with cooking spray; set aside. Mix together beef, bread crumbs, egg substitute, onions, celery and seasoning mix in large bowl. Mound meat mixture into prepared muffin cups. Bake about 30 minutes or until meatloaves are browned and juices run clear. Makes 12 Meatloaves; 1 per serving. Per (1 Meatloaf) Serving: 106 Cal; 5 g Total Fat (2 g Sat Fat); 4 g Carb; 29 mg Cholesterol; 85 mg Sodium; 11 g Protein. Exchanges: 2 Medium-Fat Meat; 1 Fat.
CHICKEN
FINGERS Butter-flavored nonstick cooking spray Place rack in center of oven and preheat oven to 400°F. Spray a baking sheet with cooking spray. Combine the cereal crumbs and bread crumbs on waxed paper. Pour the dressing into a shallow bowl. Dip each chicken strip into the dressing and roll in the crumbs. Place chicken fingers on baking sheet. Bake for 18 to 20 minutes or until chicken is no longer pink in the center. Makes 6 Servings. Per (2-ounce) Serving: 158 Cal; <2 g
Total Fat (Trace Sat Fat);
FISH IN A
PACKET Butter-flavored nonstick cooking spray Preheat oven to 350°F. Spray a baking sheet. Place one filet in the center of each sprayed foil square. Arrange the vegetables over the fish. Sprinkle with seasoning. Bring 2 edges of the foil up over the fish. Holding edges together, fold down toward fish, leaving space for air expansion. Fold up other sides of foil. Transfer packets to baking sheets. Bake about 20 minutes or until fish is firm to the touch and flakes easily. To test for doneness, using potholders, remove 1 packet and open to check the fish. When opening the packet, be aware of escaping steam, which is very hot. Makes 4 Packets. Per (1 Packet) Serving: 158 Cal; 6 g Total Fat (1 g Sat Fat); 2 g Carb; 65 mg Cholesterol; 60 mg Sodium; 23 g Protein. Exchanges: 3 Very Lean Meat; 1 Fat.
PORTOBELLO
BURGERS 4 large Portobello mushrooms *Optional, or "salt-to-taste," is NOT included in the sodium content of the nutritional analysis Preheat broiler or grill. Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic and herbs (if using) into slits. In small bowl, whisk together oil and vinegar with salt and pepper to taste. Brush mushrooms with oil mixture. Place mushrooms, cap-side down, on pan and broil or grill until soft and brown, about 3 to 5 minutes per side. Serve in place of a steak or with lettuce and tomato on toasted whole-grain buns. Makes 4 Servings. Per Serving (without bun): 94 Cal, 7 g Total Fat (1 g Sat Fat), 6 g Carb, 8 mg Sodium, 2 g Protein, 1 g Fiber. Exchanges: 1 Veg, 1 Fat.
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