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Healthy Dinners from Pantry Staples

  • Alexandra Grablewski

    Chicken Tagine Stew

    Makes: 4 servings

    Prep: 20 minutes

    Cook: 31 minutes

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    Great Grains

    Whole Wheat Couscous: Bring 2 cups water or broth to boiling. Take off heat and stir in 1 cup couscous; cover and allow to stand 5 minutes. Fluff with a fork and serve. Makes 3 cups.

    Bulgur: Place 1 cup medium-grind bulgur in a large bowl. Stir in 1 cup boiling water. Cover with plastic wrap and allow to stand for 10 minutes. Gently stir before serving. Makes 3 cups.

    Quinoa: Rinse 1 cup of quinoa and add to a large pot of rapidly boiling water. Cook, uncovered, for 12 to 14 minutes or until tender but still a little crunchy. Drain; fluff up before serving. Makes 3 cups.

  • Alexandra Grablewski

    Cheesy-Chipotle Flounder

    Makes: 4 servings

    Prep: 15 minutes

    Cook: 35 minutes

    Bake: at 450 degrees F. for 20 minutes

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    Simple Ways to Spice Up Recipes

    Chipotle in adobo adds smoky heat with a minimum of calories and sodium. Stir into mac 'n' cheese, scrambled eggs, and mashed potatoes to kick them up a notch.

    Pickled jalapenos are a zesty addition to egg, chicken, or tuna salads.

    Hot sauce gives zing to soups. A few drops of Tabasco and a squeeze of lemon juice will brighten up any dish.

  • Alexandra Grablewski

    Cider-Glazed Chicken

    Makes: 4 servings

    Prep: 20 minutes

    Bake: at 450 degrees F. for 35 minutes

    Cook: 13 minutes

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    Quick Sauces

    Easy Remoulade: Stir together 1/2 cup reduced-fat sour cream, 2 tablespoons pickle relish, 1 tablespoon each capers and fat-free milk, 2 teaspoons each prepared mustard and dried parsley. Serve with broiled fish.

    Curry Sauce: Combine 1 cup fat-free plain yogurt, 3 tablespoons mango chutney, 1 tablespoon lemon juice, 1/2 teaspoon each curry powder and ground ginger, and 1/8 teaspoon each cayenne and salt. Try with grilled meats or as a salad dressing.

    Thai Peanut Sauce: Whisk 1/2 cup reduced-fat peanut butter, 1 tablespoon each lemon juice and light soy sauce, 1/2 teaspoon ground ginger, 1 clove chopped garlic, and 1/3 cup hot water. Spoon onto chicken or pork chops.

  • Alexandra Grablewski

    Lemony Penne & Broccoli

    Makes: 4 servings

    Prep: 10 minutes

    Cook: 10 minutes

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    More Ideas for Canned Beans

    Tuna & Red Bean Salad: Mix together 1 can (15 ounces) drained and rinsed red kidney beans, 1 can (12 ounces) drained water-packed tuna, 1/2 cup chopped red onion, 2 tablespoons olive oil, 1 tablespoon red wine vinegar, 1 teaspoon dried parsley, 1/4 teaspoon each garlic salt and black pepper. Chill.

    Tomato Bean Soup: Heat 1 can (15 ounces) drained and rinsed cannellini beans and 2 cans (10 3/4 ounces each) reduced-sodium tomato soup. Stir in 1/2 teaspoon dried basil and 1/8 teaspoon red pepper flakes. Top with a sprinkling of grated Parmesan cheese.

    Bean & Corn Toss: Combine 1 can (15 ounces) drained and rinsed black beans, 1 package (10 ounces) thawed frozen string beans, 1 cup thawed frozen corn, 1/4 cup reduced-fat oil-and-vinegar dressing, and 2 tablespoons chopped cilantro. Chill and serve in Bibb lettuce cups.

  • Alexandra Grablewski

    Balsamic Pork Cutlets

    Makes: 4 servings

    Prep: 15 minutes

    Cook: 16 minutes

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    More Balsamic Ideas

    Balsamic Glaze: Boil 1 cup balsamic vinegar for 15 minutes, until reduced to 1/4 cup. Brush on cooked meats.

    Balsamic Dressing: Whisk 1/4 cup each olive oil and canola oil, 1/2 cup balsamic vinegar, 1 tablespoon brown sugar, and 1/4 teaspoon each salt and pepper.

  • Alexandra Grablewski

    Pecan Streusel Coffee Cake

    Makes: 16 servings

    Prep: 15 minutes

    Bake: at 350 degrees F. for 55 minutes

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  • Mark Lund

    Polenta & Mushroom Sauce

    Makes: 4 servings

    Prep: 15 minutes

    Bake: 40 minutes

    Cook: 27 minutes

    Get the recipe here

  • Mark Lund

    Lentil Salad with Sausage

    Makes: 4 servings

    Prep: 15 minutes

    Cook: 25 minutes

    Get the recipe here

  • Mark Lund

    Warm Sweet Potato Salad

    Makes: 6 servings

    Prep: 15 minutes

    Roast: 45 minutes

    Get the recipe here

  • Mark Lund

    Linguine with Clam Sauce

    Makes: 8 servings

    Prep: 10 minutes

    Cook: 14 minutes

    Get the recipe here

  • Mark Lund

    Salmon Cakes with Corn Salsa

    Makes: 6 servings

    Prep: 10 minutes

    Cook: 8 minutes

    Originally published in the October 1, 2009, issue of Family Circle magazine.

    Get the recipe here

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