Great Food….fast!

Get dinner on the table in 15 to 20 minutes with these healthyfast, easy recipes and menus for every day.

Broiled Fish with Romesco Sauce and Couscous

INGREDIENTS

1 
cup dry couscous

1/3
cup sliced almonds

4 
6 ounces snapper (or other white fish) fillets

3 
teaspoons olive oil

1/2
teaspoon salt

1 
tablespoon plain bread crumbs

1 
7 ounce jar roasted red peppers, drained

1/2
teaspoon sherry vinegar

2 
garlic cloved, minced

1/4
teaspoon smoked sweet paprika

2 
tablespoons chopped fresh mint

DIRECTIONS

Preheat the broiler. Cook couscous according to package directions.

Toast almonds in a large skillet over medium-high heat, stirring often, until lightly golden, about 3 minutes; set aside.

Brush fish fillets with 1 teaspoon oil and sprinkle with 1/4 teaspoon salt. Arrange on a foil-lined broiler pan and broil 6 to 8 minutes or until fish just flakes.

While fish is broiling, pulse bread crumbs and 2 tablespoons almonds in a food processor to make medium-size crumbs. Add roasted peppers and vinegar and process until smooth. Pour into a small bowl.

Wipe skillet clean and heat over medium-low heat. Add remaining oil and garlic; saute 1 minute or until just fragrant. Stir in paprika. Add garlic to roasted pepper mixture with remaining salt; stir well to combine. Combine couscous with mint and remaining almonds and divide among four plates. Top with fish and sauce.

Chicken Masala with Jasmine Rice and Peas

INGREDIENTS

1/3
cup low-fat plain yogurt

2 
teaspoons freshly squeezed lime juice

2 
teaspoons garam masala

2 
teaspoons olive oil

2 
teaspoons honey

1 
teaspoon turmeric

3/4
teaspoon salt

1/4
teaspoon garlic powder

1/8
teaspoon cayenne pepper

4 
6 ounces boneless, skinless chicken breasts

Nonstick cooking spray

8.8
ounces precooked jasmine rice

3/4
cup frozen peas

4 
lime wedges (optional)

2 
tablespoons chopped fresh cilantro (optional)

DIRECTIONS

Preheat the broiler. Combine yogurt, lime juice, garam masala, oil, honey, turmeric, salt, garlic powder and cayenne pepper in a large bowl. Make three diagonal slashes across the top of each chicken breast. Coat with yogurt mixture, massaging into slashes. Arrange chicken top side down on a foil-lined broiler pan; spray with cooking spray. Broil 4 minutes, flip, spray tops and broil 4 to 6 minutes more or until just cooked through.

While chicken is broiling, microwave rice and then peas according to package directions. In a medium bowl, gently combine rice and peas. Divide rice mixture among four plates. Top with chicken. Garnish with lime wedges and coriander if desired.

Chive-Mustard Chicken With Sugar Snap Peas

INGREDIENTS

2 
tablespoons all-purpose flour

1/4
teaspoon salt

1/4
teaspoon black pepper

4 
6 ounces boneless, skinless chicken breasts

1/2
cup white wine

1 
tablespoon Dijon mustard

1 
cup low-sodium chicken broth

2 
tablespoons olive oil

1/2
cup chopped shallots or red onion

1/2
pound sugar snap peas, strings removed

1/4
cup chopped chives

DIRECTIONS

Combine flour, salt and pepper in a shallow bowl. Lightly dredge chicken breasts in flour mixture. Reserve remaining flour mixture.

In a small bowl, combine wine and mustard; stir in broth.

In a large skillet, heat 1 table-spoon oil over medium-high heat. Add chicken breasts and saute until golden, about 2 minutes a side. Transfer to a plate.

Add remaining 1 tablespoon oil to skillet. Reduce heat to medium, add shallots and cook about 30 seconds. Stir in reserved flour mixture and cook until dissolved, about 30 seconds. Add wine mixture and bring to a boil over high heat, stirring constantly.

Return chicken to skillet with any juices that have accumulated on the plate. Reduce heat to medium low, cover and simmer until chicken is just cooked, about 2 minutes a side. Place a chicken breast on each of four dinner plates.

Add peas to skillet and return sauce to a boil over high heat. Cover, reduce heat to medium low and simmer until peas are crisp-tender, about 1 minute. Stir in chives. Divide peas among plates and spoon sauce over chicken.

Chickpea and Asparagus Salad

INGREDIENTS

2 
large eggs

1/2
pound asparagus, trimmed and cut into 2-inch pieces

1 1/4
teaspoons salt

1/4
cup olive oil

2 
tablespoons sherry wine vinegar

3 
tablespoons grated Parmesan

2 
tablespoons chopped parsley

Zest of 1 lemon

1/4
teaspoon black pepper

1 
15 ounce can chickpeas, rinsed and drained

1 
cup thinly sliced radishes

1/2
cup chopped red onion

8  lettuce leaves

DIRECTIONS

Place eggs in a medium saucepan with enough cold water to cover. Cover and bring to a boil over high heat. Uncover, reduce heat to low and simmer 10 minutes. Using a slotted spoon, place eggs in a large bowl of cold water. Gently crack eggs and leave in cold water 1 minute, then peel.

Return water to a boil over high heat. Add asparagus and 1/2 teaspoon salt. Cook until asparagus is crisp-tender, about 2 minutes. Drain.

In a medium bowl, whisk together oil, vinegar, Parmesan, parsley, lemon zest, pepper and remaining 3/4 teaspoon salt. Chop eggs and add to dressing. Stir in chickpeas, radishes, onion and asparagus. Divide salad among four plates lined with lettuce.

Parmesan Orzo With Smoked Salmon

INGREDIENTS

2  cans low-sodium chicken broth

1 1/2
cups whole-wheat orzo

2 
tablespoons olive oil

1 
cup thinly sliced leeks (white part only)

1/2
 pound asparagus, trimmed and cut into 1-inch pieces

1/2
 cup shredded Parmesan

1/3 
cup reduced-fat sour cream

8 
ounces smoked salmon, coarsely chopped

2 
tablespoons chopped parsley

1/4
teaspoon black pepper

DIRECTIONS

In a medium saucepan, bring broth to a boil over high heat. Add orzo and return to a boil, stirring once. Reduce heat to low and simmer until al dente, about 8 minutes. Drain orzo over a bowl, reserving 1 cup broth. Return orzo to saucepan and stir in 1 tablespoon oil.

In a large skillet, heat remaining 1 tablespoon oil over medium-high heat. Add leeks and saute until softened, about 1 minute. Add reserved broth and asparagus and cook, stirring, until crisp-tender, about 2 minutes. Remove skillet from heat. Stir in cooked orzo, 1/4 cup Parmesan, sour cream, salmon, parsley and pepper. Sprinkle with remaining 1/4 cup Parmesan.