10 foods, 40 recipes

Our collection of 40 recipes takes mere minutes to make. As for our selection of 10 ingredients, every bite is teeming with nutrients, and these foods are some of the most stress-free edibles on earth. Why? (1) They’re easy to find: just about every grocery store keeps them on hand all year long; (2) They’re easy to use—in fact, they’re as close to ready-to-eat as you can get without ordering takeout; and (3) They’re easy to love because they taste delicious together. We also masterminded these recipes so that leftovers from one entrée can be used to create another great dish the next night. That means more free time for you to hit the gym, write that novel, or just lounge on the
couch watching Top Chef.
Recipes make two servings unless otherwise noted.

The Big 10
Load up on the nonperishable pantry items like beans and brown rice, and restock them as needed. Meats can be bought fresh weekly, or you can buy in bulk and store them in the freezer. Only fresh fruits and veggies call for a weekly trek to the store based on which recipes you decide to make. Meet your new 10 best friends:

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(washed and bagged) The beta-carotene in carrots really does improve vision, especially night vision.

BaBy carrots

(canned, low‑sodium) The darker a bean’s seed coat, the more antioxidants it can deliver, making the black variety the reigning champ. Black beans are also loaded with fiber, folate, and magnesium.

Black Beans

(washed and bagged) High in vitamin C and fiber, broccoli also contains diindolylmethane and selenium, two supernutrients that help ward off cancer.

Broccoli florets

(instant) Brown rice has three times the fiber of white. And the outer layer, called the bran, has been linked to lower blood pressure. For a change, you can sub in quinoa.

Brown rice

(crumbled) You get 370 milligrams of bonebuilding calcium in just a four-ounce serving of this savory, relatively low-fat cheese.

feta cheese

By sharon sanders
Photographs by Craig Cutler Food styling by victoria Granof

(washed and bagged, tough stems removed) This leafy green has been found to help protect against breast and ovarian cancers and contains carotenoids, which reduce the risk of cataracts.

kale

At just 140 calories for three ounces, pork is a great source of lean protein, thiamin, vitamin B6, niacin, and phosphorous, an essential mineral every cell in your body needs to function properly.

pork tenderloin

These tearjerkers are bursting with chromium, a trace mineral that helps protect against diabetes by boosting cells’ response to insulin. Also rich in quercetin, a powerful antioxidant that may help prevent cancer.

red onions

(skinless fillets) This fish is an excellent source of phosphorous and niacin, which keeps your digestive system, skin, and nerves healthy.

tilapia

Turkey breast has half the saturated fat of beef but is just as rich in selenium, a cancerpreventing mineral and antioxidant.
—Stephanie Guzowski

turkey Breast tenders

Stock up on these other staples:

The Small Stuff

On yOur shelves Bread Crumbs

In yOur FrIDGe Butter
Cilantro eggs Minced Garlic Fresh Ginger lemons and limes reduced‑Fat Mayo Dijon Mustard Black Olives Parsley red Bell Peppers

(low-sodium, boxed or canned)
Cooking spray Flour Dried herbs and spices

Chicken Broth

(cayenne pepper, chili powder, cumin, curry powder, fennel seeds, oregano, paprika, red pepper flakes, rosemary, sage, sesame seeds, tarragon, thyme)
honey Oils

(extra-virgin olive and canola)
Peanut Butter soy sauce sugar Diced Tomatoes White and red Wine vinegars

(roasted, jarred)
raisins

low‑Fat sour Cream Dry White Wine 9‑inch Whole‑wheat Tortillas

4 g fiber. Toss. cut into small pieces ¼ c chopped jarred roasted red pepper 2 Tbsp crumbled feta cheese In a mixing bowl. feta. 14 g carbs. over medium heat until softened. Add tilapia. Add the pork. until lightly thickened. Reduce heat to medium-low. Stir in pork and peppers. garlic. garlic. Cook. Per serving: 257 calories. Sprinkle with carrot. oil. 14 g fat (3 g saturated). stack pork slices and cut into shreds. Per serving: 298 calories. 2. Add broth. 7 g fat (1 g saturated). tilapia tacos soups 1 c coarse-crumbled leftover cooked tilapia fillets (recipe 40) ¼ c red onion slivers ¼ c thinly sliced kale ¼ c canned diced tomatoes. 4 g fiber. stir over medium-high heat until slightly thickened. Fold tortillas in half. 1 g fiber. combine tilapia. kale. Bring almost to a boil. indonesian turkey salad Tbsp peanut butter Tbsp hot water tsp white wine vinegar tsp minced garlic tsp sugar c bite-size strips of leftover cooked turkey breast tenders (recipe 32) ¼ c thinly sliced kale leaves 2 thin slices red onion Pinch of red pepper flakes In a mixing bowl. Sprinkle with red pepper flakes. mix onion. puréed Broccoli soup ¾ c chopped red onion 2 tsp olive oil ¼ tsp tarragon 4½ c broccoli florets 1 Tbsp flour 1 c water. 9 g fiber. Serve sprinkled with feta and cilantro (optional). Cook. broccoli. Add turkey. water. broccoli. until softened. whisk peanut butter. with juice ½ tsp ground black pepper 1. 3. Roll into tubes. oil. 447 mg sodium. oil. tomatoes. stir in 3 Tbsp sour cream. tossing occasionally. Serve sprinkled with sesame seeds. garlic. oregano. Simmer for 2 minutes. Stir to coat. whisk 3 Tbsp flour with ½ c chicken broth. Add tilapia. Prep time: 5 minutes Cook time: 15 minutes Per serving: 319 calories. 4 g fiber. 3 g fiber. Stir in beans and broth. Per serving: 205 calories. 27 g carbs. vinegar. Reduce heat and simmer until tilapia is cooked. and salt to taste. tomatoes. variaTion new england fish chowder Substitute butter for oil. Per serving: 208 calories. stirring. Cover and cook. 12 g protein > 8. 25 g carbs. Meanwhile. about 2 minutes. and salt to taste. oil. Toss to mix. cumin. combine carrots. 196 mg sodium. 2. 571 mg sodium. Toss. One minute before serving. In small bowl. toasted 1. pepper flakes. pepper. stirring. Season with pepper flakes. 15 g protein Prep time: 5 minutes Cook time: 6 minutes (recipe 23) 6. and remaining water to pan. Eliminate tomatoes and substitute ¼ c chopped jarred roasted red peppers. In a large saucepan. Simmer for 8 minutes. vinegar. 13 g fat (2 g saturated). Reduce heat if onions are browning too quickly. Cook over medium heat. 16 g carbs. warmed In a mixing bowl. stirring over medium heat. 3. 25 g carbs. 1 g fat (2 g saturated). 19 g protein Prep time: 5 minutes Cook time: 15 minutes 40) (recipe 20) indonesian turkey salad salads & sandwiches > . cumin. 1 g fiber. and ginger. Bring almost to boiling. broccoli. about 5 minutes. 42 g protein 2. Per serving: 165 calories. and salt to taste. rinsed and drained 2 c chicken broth 1 Tbsp feta cheese 1. and onion. onion. 21 g carbs. 10 g fat (1 g saturated). 2. chinese pork & rice soup Tbsp canola oil tsp minced garlic tsp grated fresh ginger c finely sliced kale leaves c instant brown rice c chicken broth c thin strips of leftover cooked pork tenderloin (recipe 23) 2 Tbsp slivered jarred roasted red peppers 1 tsp sesame seeds. Add broth and water. Per serving: 254 calories. lime juice. Cut each half into two pieces. combine oil. Cook. 7 g fat (1 g saturated). mediterranean tilapia Prep time: 10 minutes Cook time: 0 minutes & rice salad 1 Tbsp olive oil 1 Tbsp vinegar 1 c crumbled leftover cooked tilapia (recipe 1 c cold leftover rice pilaf 1 c broccoli florets. whisk flour and 2 Tbsp water until smooth. Spoon onto tortillas. Stir over medium heat about 3 minutes. and sugar to the onion. about 1 minute. kale. chunky tilapia & tomato soup c thinly sliced baby carrots c red onion slivers 1 Tbsp olive oil ½ tsp thyme 2 c chicken broth 1 c water 12 oz tilapia fillets. Add kale. and pepper. thyme. and sugar until smooth. 3. combine onion. about 5 minutes. 2. and cheese. 279 mg sodium. tarragon. rice. Per serving: 291 calories. 16 g fat (3 g saturated). Bring almost to a boil. 2. 8 g carbs. Cook. 550 mg sodium. red pepper. warmed 1. Whisk in flour mixture. 27 g protein 5. Add to pan with water and remaining broth. drained 2 Tbsp crumbled feta cheese 2 tsp olive oil 2 tsp lime juice tsp cumin tsp red pepper flakes 2 9-inch whole-wheat tortillas. In a large saucepan. Mash some beans against side of pan. Add oil and cook for 1 minute. Add rice and broth. set aside. until softened. Add onion and salt to taste. whisk oil. In a small bowl. 19 g protein 1 1 1 1 ¼ 2 1 Prep time: 5 minutes Cook time: 15 minutes 7. Reduce heat and simmer about 10 minutes. onion. stirring occasionally. 414 mg sodium. In saucepan. 7 g fat (2 g saturated).Chunky Tilapia TomaTo Soup 4. Black Bean soup ½ c chopped red onion 2 tsp olive oil 1 tsp minced garlic ¾ tsp oregano ¾ tsp cumin 1 can (15 oz) black beans. In a large saucepan. over medium heat until fragrant. 6 g fiber. about 3 minutes. and salt to taste. and salt and pepper to taste. carolina pork BBQ wrap 2 tsp canola oil 3 thick slices red onion 10 thin slices (4 oz) leftover cooked pork tenderloin 1 Tbsp wine vinegar ½ tsp sugar Pinch of red pepper flakes 2 9-inch whole-wheat tortillas. for 10 minutes. Pre-heat skillet on medium. cut into large chunks 1½ c chopped broccoli florets 1 c canned diced tomatoes. Do not boil. vinegar. Top tortillas evenly with onion-pork mixture. stirring. divided 2 c chicken broth 1 tsp white wine vinegar ½ tsp ground black pepper 1 Tbsp shredded baby carrot 1. stirring. Cook. 21 g carbs. 11 g protein Prep time: 10 minutes Cook time: 15 minutes 1 1 2 ¼ ¼ 1½ Prep time: 10 minutes Cook time: 0 minutes 9. vinegar. 166 mg sodium. 18 g protein Prep time: 10 minutes Cook time: 0 minutes 1. 173 mg sodium. Purée soup in blender and return to pot. about 8 minutes.

with juice 1 Tbsp raisins In a skillet. 6 g fat (1 g saturated). Per serving: 86 calories. Add broth. In a saucepan. garlic. cut into smaller chunks 1 Tbsp hot water In a skillet. 2. and carrots. Cook until sizzling. Per serving: 82 calories. Cook until sizzling. Per serving: 85 calories. Cook. carrot. Per serving: 168 calories. 4 g carbs. and 1 Tbsp minced red onion for garlic. 7 g carbs. Add water. Top tortilla evenly with cheese. Heat a heavy 9-inch skillet over medium-high heat. Place 1 tortilla in pan. until all liquid is gone and carrots are glazed. Cook over medium heat. 6 g fat (0. onion. Lay one tortilla in a dry. and salt and chili powder to taste. stirring. garlic. flipping occasionally. Cut into 4 wedges. thyme. 1 g protein 13. or until beans are very tender. oil. Cover and reduce heat so mixture simmers. 26 g carbs. 5 g fat (1 g saturated). cut into smaller chunks c canned diced tomatoes. squeezing the sandwich with a panini press or other flat weight (like a heavy frying pan) until tortilla is browned and cheese melts. rinsed and drained ½ chicken broth 1 tsp lemon juice ½ tsp grated lemon peel 1. separated ¼ c jarred roasted red pepper strips ½ c finely sliced kale leaves 1. Smash with potato masher. 7 g protein Prep time: 10 minutes Cook time: 0 minutes 14. Per serving: 92 calories.5 g saturated). 1 g protein Prep time: 5 minutes Cook time: 15 minutes 16. oil. 5 g fat (0. oil. Stir to coat ingredients with dressing. 2 g fiber. 5 g protein 1 Tbsp mayonnaise 1 tsp Dijon mustard ½ c finely chopped broccoli florets ¼ c slivered red onion ¼ c slivered baby carrots In a bowl. 7 g carbs. Cook until broccoli is crisp but tender. sweet & sour Prep time: 5 minutes Cook time: 5 minutes Broccoli 2 Tbsp minced red onion 2 tsp olive oil 1 tsp minced garlic ½ tsp oregano 1¾ c broccoli florets. and salt to taste. 3 g fiber. until tortilla is toasted and cheese melts. glazed curried carrots . Add broccoli and stir to coat with seasonings. 187 mg sodium. 8 g fiber. puréed Black Beans ¼ c minced red onion 2 tsp olive oil 1 tsp thyme ¼ tsp ground black pepper 1 c canned black beans. Sprinkle with peel and serve. and remaining tortilla. heavy skillet or griddle pan. about 4 minutes. toasted 1. 2 g protein 1 c baby carrots 2 tsp canola oil ½ tsp sugar ¼ tsp curry powder ¼ tsp minced garlic 2 Tbsp water 1. ginger. Cook. uncovered. Add water and cover pan. 2. kale. 106 mg sodium.5 g saturated). 7 g fiber. stirring. about 2 minutes. 3 g fiber. 4 g fiber. Reduce heat and simmer for 10 minutes. Cover with microwave-safe plastic wrap and cook in microwave on high until wilted. stirring. Add broccoli and stir to coat. about 2 minutes. Place pan or griddle over medium-high heat. Broccoli-carrotPrep time: 10 minutes Cook time: 0 minutes onion slaw ½ c fine-sliced kale leaves 1 Tbsp water 2 9-inch whole-wheat tortillas 3 Tbsp crumbled feta cheese 1. oil. Add beans and broth. Per serving: 126 calories. 26 g carbs. 238 mg sodium. 8 g carbs. about 3 minutes. for 5 minutes to thicken slightly. and salt to taste over medium heat. 208 mg sodium. 5 g fat (0. pepper. 478 mg sodium. cheese & kale Quesadillas Prep time: 5 minutes Cook time: 5 minutes 18. Per serving: 231 calories. and salt to taste. garlic. When carrots are cooked. combine carrots. variaTion french carrots Substitute butter for oil. 2. 1 g protein 11. 2 to 3 minutes per side. Mash bean mixture with a potato masher into a coarse purée. about 3 minutes. garlicky chinese Broccoli 1 Tbsp minced baby carrot 1 Tbsp minced red onion 2 tsp canola oil 1 tsp minced garlic 1 tsp grated fresh ginger 1 bag (8 oz) broccoli florets. Add tomatoes and raisins. Per serving: 70 calories. turkey tortilla panini 2 9-inch whole-wheat tortillas. Stir in lemon juice. 1 to 2 minutes. until sizzling and fragrant. Per serving: 73 calories. 336 g mg sodium. remaining 1 tablespoon cheese. onion. Substitute 1 tsp minced parsley for sesame seeds. garlic. whisk oil. over low heat until fragrant. Add broccoli. 1 g fiber. onion. ginger. combine carrots. 3 g protein Prep time: 5 minutes Cook time: 5 minutes 17. combine onion. oregano.5 g saturated). red pepper. whisk the mayonnaise and mustard. curry powder. Serve sprinkled with sesame seeds. about 1 minute. sugar. combine onion. Cook over medium heat. 3 g fiber. oil. Reduce heat slightly if tortilla is browning too quickly. combine carrot. rinsed and drained 1 c loose-packed fine-slivered kale leaves 2 Tbsp shredded carrot 2 Tbsp slivered red onion In a bowl. 17 g protein 19. cariBe Bean salad 1 Tbsp olive oil 1½ Tbsp lime juice ½ tsp chili powder 1 can (15 oz) black beans. 1 g protein > curried rice pilaf 12. Cook. and salt to taste. 473 mg sodium. In a saucepan. 2 g fiber. Bring to boil. stir in 1 Tbsp sour cream. 1 g fiber. 20 g carbs. kale. and onion. smashed ginger Prep time: 5 minutes Cook time: 15 minutes carrots with sesame sides 1¼ c baby carrots 2 tsp canola oil ¼ tsp minced garlic ¼ tsp grated fresh ginger ¼ c chicken broth 1 tsp sesame seeds. Drain kale and pat dry with paper towel. and second tortilla. ¼ tsp tarragon for ginger. until sizzling. Add beans. 5 g fat (1 g saturated). toasted 2 Tbsp crumbled feta cheese 4 oz leftover thin-sliced cooked turkey breast tender (recipe 33) 4 thin slices red onion. stirring occasionaly for 1 to 2 minutes. over low heat 3 minutes. Remove plastic carefully. about 10 minutes. Cook until carrots are tender. Remove and cut into four wedges. Toss to coat. Layer on turkey. Cook until carrots are very tender. 8 g carbs. 10 g carbs. about 10 minutes. Sprinkle evenly with 1 tablespoon cheese. and salt to taste. Per serving: 119 calories. Allow to sit. 6 g fat (2 g saturated). 7 g fat (1 g saturated).10. 2. lime juice. about 90 seconds. In a saucepan. 4 g fat (2 g saturated). Do not mash. Place kale and water in a microwavable dish. about 1 minute. 6 g protein Prep time: 10 minutes Cook time: 5 minutes Prep time: 10 minutes Cook time: 12 minutes 15. kale. stirring. Cook. 113 mg sodium. Cover and reduce heat so mixture simmers. Cook. 22 g carbs. Uncover and toss. 103 mg sodium. 5 g fat (3 g saturated). 2. 397 mg sodium.

about 3 minutes. until heated. Cover pan and reduce heat to low until cheese melts. 2 g fat (1 g saturated). 9. 7 g fat (2 g saturated).5 g carbs. coat the skillet with cooking spray. broth. over medium heat until softened. 24 g protein 28. Drizzle oil over pork. Sprinkle on feta. tossing. Cook. herB-crusted pork tenderloin 1 lb pork tenderloin 2 tsp olive oil 1 tsp sage 1 tsp thyme ½ tsp minced garlic ¼ tsp ground black pepper 1. cut into ¼-inch-thick strips 1. Per serving: 214 calories. about 30 to 35 minutes. Cook. Cook. puréed in blender 1½ c chicken broth 1¼ c chopped leftover cooked pork tenderloin (recipe 23) sautéed greek kale Per serving: 207 calories. onion. about 1 minute. In a saucepan. variaTion spice-ruBBed pork tenderloin Substitute canola oil for olive oil. Add ¼ c heated dry white wine to baking dish. Cover pan and cook. Fluff with fork. oil. pork. and salt to taste. about 2 minutes. about 1 minute. about 3 minutes. thyme. Serve with vegetables and drizzle with wine mixture. Bring to boil. Substitute 1 teaspoon cracked fennel seeds for sage and thyme. Prep time: 10 minutes Cook time: 15 minutes 26. 0 g fiber. Pulse until mixture is coarsely ground and sticks together. and pepper. 2. Cook. Remove from heat and set aside for 5 minutes. 2. 1 ¼ ¼ 2 Tip To store patties to eat later. Rub to coat evenly with seasonings. Per serving: 160 calories. tossing. combine onion. Divide into four half-inch-thick patties. 0. combine onion. carrot. 0. In a saucepan. 17 g protein . Bring to a boil. 2. 282 mg sodium. about 5 minutes. Reduce heat and cover so mixture just simmers. 28. stirring. 1 tsp curry powder for sage. pork & Black Bean chili 2 ¼ 2 1½ 1 Prep time: 10 minutes Cook time: 35 minutes 25. sliced crosswise 1 tsp minced garlic 10 oz pork tenderloin. Heat 1 tablespoon oil in a skillet on high for 1 minute. 7 g carbs. In a small bowl. tsp olive oil c chopped red onion tsp minced garlic tsp chili powder can (15 oz) diced tomatoes. Per serving: 186 calories. and salt to taste. Per serving: 78 calories. 6 g fat (2 g saturated). thai pork & 22. peanut butter. and salt to taste until smooth. whisk broth. 33 g protein Prep time: 10 minutes Cook time: 11 minutes peanut stir-fry 24. until softened. Slice pork. rinsed and drained c cold leftover rice pilaf (recipe 20) c bread crumbs Tbsp finely chopped cooked broccoli 1 egg white ½ tsp minced garlic ¼ tsp paprika 4 tsp crumbled feta cheese 1. 26. Away from the stove. variaTion italian pork tenderloin & roasted VegetaBles Substitute a 13-by-9-inch baking dish for baking sheet. 29 g carbs. 36 g carbs. paprika. Makes four servings. garlic. Add onion. garlic. Let stand for 10 minutes before slicing. Add pork. thyme. 6 g fat (2 g saturated). about 12 times. 2 g fiber. 6 g fat (1 g saturated). Scrape to one side of pan. 0 g fiber. 6 g protein c canned black beans. 242 mg sodium. add 1 cup baby carrots and 1 cup red onion wedges cut to the same size as the carrots. cool. stirring. 25 g protein 1 c drained and rinsed canned black beans Sour cream. scraping off browned bits. and salt to taste. and garlic. for 1 to 2 minutes. stirring. 24 g protein > 27. and 29. stir in 2 Tbsp raisins. variaTion curried rice pilaf Omit the carrots and thyme. salt to taste. sugar. Per serving: 102 calories. 18 g carbs. Add kale and stir to coat with seasonings. Cover a small baking sheet with aluminum foil. 4 g fiber. Increase onion to ¼ cup. Cook for 12 minutes. combine beans. oregano. egg white. Per serving: 160 calories. 2. 23. After rice has cooked for 12 minutes. chili powder. 126 mg sodium. or until wilted. remove from pan. set aside. 6 g protein Tip Store leftovers in the refrigerator for up to three days to use in recipes 6. sprinkle with sage. for 30 minutes. 93 mg sodium. 93 mg sodium. 1 g fiber. 8 g carbs. Omit black pepper. Stir in pepper flakes. Sprinkle with feta and serve. until it’s no longer pink. Stir with onion. 14 g fat (3 g saturated). and salt to taste. Reheat patty and melt cheese on a heatproof plate in a toaster oven or broiler. Sprinkle each serving with ½ tsp chopped fresh cilantro (optional). Cook. Add ½ tsp curry powder with onion. 3. rice. and garlic. When cooked. In food processor bowl fitted with metal blade or in blender in two batches. 130 mg sodium. Coat with cooking spray. for garnish 1. bread crumbs. and refrigerate before adding cheese. Place pork on pan. 1 g fiber. 123 mg sodium. Add reserved peanut sauce. herBed rice pilaf 3 Tbsp minced red onion 1½ Tbsp minced baby carrot 2 tsp canola oil ¾ tsp thyme ¾ c instant brown rice 1¼ c chicken broth 1. until crisp and tender. Preheat oven to 375°F. 3. garlic. Add tomatoes. Stir to coat with seasonings.20. and salt to taste. tossing. Heat a skillet on medium-high for 1 minute. 4 g fiber. ¼ c chicken broth 1 Tbsp peanut butter 1 tsp sugar 2 tsp canola oil ½ c thinly sliced red onion ½ c broccoli florets. Place pork in baking dish. Cook. oil. stirring occasionally. over medium heat until sizzling. Add rice. oil. broccoli. saVory Black Prep time: 12 minutes Cook time: 5 minutes Bean cakes Makes four servings. 6 g fat (1 g saturated). Increase oil to 1 tablespoon. broccoli. Per serving: 188 calories. Simmer. Roast until instant-read thermometer inserted in center registers 155°F and the juices run clear. 2 g fiber. 6 g fat (1 g saturated). Garnish with 1 teaspoon sour cream if desired. combine oil. Cook patties for 2 minutes per side until browned.5 g carbs. and 29. 2 g fiber. and beans. 2. Makes four servings. sautéed greek kale Tbsp chopped red onion tsp olive oil tsp oregano c packed chopped kale leaves Pinch red pepper flakes 2 tsp feta cheese In a skillet. broccoli. 7 g protein enTrÉes Prep time: 15 minutes Cook time: 35 minutes italian pork tenderloin & roasted VegetaBles Makes four servings. about 5 minutes. 15 g carbs. remove meat to a platter. 489 mg sodium. 74 mg sodium. and a pinch of cayenne pepper for thyme. Per serving: 291 calories. 6 g fat (1 g saturated). stirring occasionally. Add broth. 2 g protein 2 2 ¼ 1½ Prep time: 5 minutes Cook time: 5 minutes Tip Wrap the remainder tightly in plastic and refrigerate for up to three days or freeze for up to three months to use for recipes 4. 21. 6 g carbs. Heat remaining teaspoon oil in pan for 1 minute.

Add turkey. 7 g carbs. Place pork on a work surface. stirring occasionally. Stir for 1 minute. 34. Serve with lemon. 3. slice half the tenders and Makes four servings. 5 g carbs. Place turkey in the center of a 16-by-16-inch sheet of aluminum foil set on a baking sheet. (recipe 33) Prep time: 10 minutes Cook time: 26 minutes Substitute 2 tsp Dijon mustard for the soy sauce. 8 g fat (2 g saturated). Set tilapia on mixture. variaTion pork cacciatore Cut pork pieces into half-inch chunks. 25 g protein Tip If serving two. 5 g fat (0. Per serving: 149 calories. onion. 173 mg sodium. combine broccoli. 3. variaTion honey-mustard turkey Breast 37. Cook until browned and cooked through. Drizzle half of oil over tilapia. In the glaze and cut tenders into thin slices. Cover and cook until tilapia is cooked through. Heat oil and butter in a skillet on mediumhigh until foam subsides. garlic. 24 g protein Prep time: 10 minutes Cook time: 8 minutes 38. cut into 4 rounds ½ tsp chili powder 2 tsp olive oil ¼ c slivered baby carrots ½ tsp minced garlic 1. 2. 8 g fat (2 g saturated). add 2 Tbsp dry white wine. 3 g fat (1 g saturated). Add 1 c canned diced tomatoes with juice. To cooked onion. 126 mg sodium. Quick turkey pot pie 2 Tbsp flour 1¼ c chicken broth 1 c crosswise-sliced broccoli florets c chopped red onion c thinly sliced baby carrot 2 tsp canola oil 1 tsp sage ¼ tsp ground black pepper 2 c chunks of cooked leftover turkey breast 1 9-inch whole-wheat tortilla 1. 15 g protein . 3 g fat (0. Cook until kale starts to wilt. 1 g carbs. 3 g fat (1 g saturated). 10 g fat (2 g saturated). Drizzle with remaining oil. 182 mg sodium. Bring to boil then reduce heat. fennel. 7 g carbs. Lay the turkey slices on a work surface. combine onion. After browning pork. Preheat the oven to 375°F. 0 g fiber. Add kale and stir to coat with seasonings. slice only half the turkey. 33. herB. 136 mg sodium. 4. 160 mg sodium. Per serving: 164 calories. Add reserved flour mixture and broth. Wrap tightly in plastic and refrigerate for up to three days or freeze for up to three months to use for recipes 11 and 37.5 g saturated). Coat a small baking pan with cooking spray. 1 g fiber. Cover and cook. With a scaloppine pounder or a rolling pin covered in plastic wrap. and salt to taste. set aside. 3 g fat (0 saturated). Per serving: 232 calories. stirring occasionally. 2 g fiber. 111 mg sodium. 132 mg sodium. 129 mg sodium. about 10 minutes. 2. Coat lightly with cooking spray. 392 mg sodium. Omit kale and beans. about 5 minutes. Omit the garlic. 4 g carbs. 5 g carbs. turkey scaloppine Prep time: 10 minutes Cook time: 4 minutes with lemon 1 7 oz boneless breast tenders. ½ tsp minced garlic. Serve tilapia topped with onion mixture. about 5 minutes. 14 g carbs. Bake until tortilla is browned and mixture bubbles. Cover and cook. about 2 minutes each side. Heat oil in a skillet on high for 1 minute. flatten meat to half-inch thickness. 27 g protein 4 Tbsp bread crumbs 1 tsp oregano ½ tsp minced garlic 2 Tbsp olive oil 4 5 oz tilapia fillets 4 lemon wedges for garnish 1. 25 g protein 36. leave the rest whole. 2. Per serving: 159 calories. Makes four servings. Rub to coat. Cook. about 1 minute. 4 g fat (1 g saturated). combine bread crumbs. 24 g protein Tip If serving two. about 20 minutes. variaTion skillet tilapia with caramelized onions 32. Place in baking pan. until pork is no longer pink and the juices run clear. Sprinkle lightly with flour and shake off excess. Tip Wrap the remainder tightly in plastic and refrigerate for up to three days or freeze for up to three months to use for recipes 6 and 7.30. sage. 0 fiber. pound the slices to 8 -inch thickness. Sprinkle on bread crumb mixture. substitute ¼ c chopped carrots for slivered carrots. Per serving: 205 calories. southwest pork cutlets 8 oz pork tenderloin. about 10 minutes. 430 mg sodium. Cook over medium heat. stirring carrots occasionally. 25 g protein Prep time: 15 minutes Cook time: 30 minutes turkey Breast 35. Omit paprika. Dust lightly with paprika. In a small bowl. Season with salt and pepper to taste. carrot. stirring occasionally. Per serving: 185 calories. 0. Swirl lemon juice over chicken to coat. Per serving: 165 calories. Cook until browned. Preheat oven to 375°F. 2. Place turkey in pan. pepper. Omit parsley. 2. scatter on 1 Tbsp slivered black olives and 1 Tbsp slivered bottled roasted red pepper. 5 g carbs. In a 9-inch ovenproof skillet. Season both sides with chili powder and salt to taste. soy-glazed 1 14 oz boneless skinless turkey breast tenders 2 tsp canola oil 1 tsp soy sauce 1 Tbsp honey ¼ tsp minced garlic 1. 0 fiber. 2 g fiber. skillet tilapia with Black Beans & Prep time: 10 minutes Cook time: 18 minutes kale pork cacciatore Tbsp chopped red onion Tbsp olive oil tsp crushed fennel seeds c chopped kale leaves c rinsed and drained canned black beans 5 oz tilapia fillets For garnish: paprika and 2 lemon wedges 1. variaTion turkey scaloppine with mustard sauce Substitute 1½ c thickly sliced red onion for chopped onion. With a scaloppine pounder or a rolling pin covered in plastic wrap. Reduce heat to medium. Cover skillet and cook onion. 128 mg sodium. In a skillet. 3 g fat (1 g saturated). 15 g carbs. about 5 minutes. until golden. 6 g carbs. Stir in beans. 2. 33 g protein 2 1 1 1 ½ 2 31. 1 g fiber. about 2 minutes. and salt to taste. Pierce tortilla several times with a sharp knife. Substitute thyme for fennel. 25 g protein 39. about 1 minute per side. Cover with tortilla. about 5 minutes. Per serving: 171 calories. and salt to taste. Bake until tilapia is cooked through. oil. Per serving: 180 calories. 0 fiber. 0 g fiber. and salt to taste. Serve with lemon. 29 g protein Substitute 2 Tbsp dry white wine whisked with ½ tsp Dijon mustard for lemon juice. 5 g fiber. whisking constantly. Rub to coat evenly.5 g saturated). variaTion 40. Two minutes before fish is cooked. 25 g protein 1. Per serving: 149 calories. cut into 4 diagonal slices Flour ½ tsp olive oil ½ tsp butter 1 Tbsp lemon juice ½ tsp minced parsley Makes four servings. oregano. Per serving: 270 calories. Preheat oven to 375°F. Substitute 1 Tbsp dry white wine for lemon juice. Garnish with parsley and serve. Add pork. 10 g fat (2 g saturated).and crumBPrep time: 10 minutes Cook time: 10 minutes turkey scaloppine with rosemarygarlic sauce topped tilapia Add ½ tsp minced fresh rosemary and ¼ tsp minced garlic to pan while sautéing turkey. Add ¼ c chopped red onion. oil. ½ tsp oregano. until thickened. 3. Wrap the remainder tightly in plastic wrap and refrigerate for up to three days or freeze for up to three months to use for recipe 8. Whisk flour with ¼ c broth. 8 g carbs.5 g fiber. Cook. until softened. Add carrots and garlic.

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