Healthy Dinners from Pantry Staples
Chicken Tagine Stew
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.
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.
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.
Lemony Penne & Broccoli
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.
Balsamic Pork Cutlets
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.