Too busy to eat clean? Not anymore. Cooking whole-food meals in just 10 minutes is easy once you stock up on products that collapse time. These 7 recipes prove it.
Steak And Brown Rice Salad
SERVINGS: 4
3 Tbsp olive oil, divided
2 Tbsp freshly grated lemon zest
5 Tbsp chopped fresh oregano, divided
1 tsp kosher salt, divided
1 tsp black pepper, divided
1 lb skirt steak
½ bag (10 oz) frozen brown rice
4 oz cherry tomatoes
¼ cup pitted olives
½ sm diced shallot (about 3 Tbsp)
2 Tbsp fresh lemon juice
2 Tbsp extra virgin olive oil
1 clove garlic, minced
1. HEAT 1 tablespoon olive oil in cast-iron skillet over medium-high heat.
2. COMBINE lemon zest, oregano, and salt and pepper in small bowl.
3. RUB over skirt steak, cut into 4 pieces, to coat.
4. ADD to hot skillet and cook to medium-rare, 4 to 8 minutes per side.
5. TO MAKE SALAD: PREPARE brown rice per package directions.
6. COMBINE with tomatoes, olives, shallot, lemon juice, 2 tablespoons olive oil, 2 tablespoons oregano, garlic, and ½ teaspoon each kosher salt and black pepper.
7. SLICE steak and serve with salad.
NUTRITION (per serving) 479 cal, 28 g pro, 33 g carb, 4 g fiber, 2 g sugars, 26.5 g fat, 6 g sat fat, 885 mg sodium
Coconut Oatmeal With Cocoa
SERVINGS: 4
4 c plain coconut milk
2 c quick oats
¼ c unsweetened cocoa powder
¼ tsp salt
Chopped almonds
Toasted flaked coconut
Maple syrup (optional)
1. BRING coconut milk to a boil in medium saucepan. Stir in oats, cocoa powder, and salt. Return to a boil, then reduce heat to medium, and cook until thickened, about 2 minutes.
2. SPOON into serving bowls and top with almonds, coconut, and a drizzle of maple syrup (if using).
NUTRITION (per serving) 229 cal, 8 g pro, 33 g carb, 6 g fiber, 2 g sugars, 8.5 g fat, 5.5 g sat fat, 161 mg sodium
Sautéed Breakfast Fruit And Yogurt
SERVINGS: 4
1 bag (10 oz) frozen pineapple
1 Tbsp honey
¼ tsp cinnamon
¼ c orange juice
3 c fat-free plain yogurt
4 Tbsp chopped unsalted pistachios.
1. HEAT large skillet over medium-high heat and lightly coat with cooking spray.
2. ADD pineapple, honey, and cinnamon, and cook, stirring, 1 minute.
3. ADD orange juice and cook until fruit is heated through and sauce thickens slightly, about 3 minutes.
4. DIVIDE yogurt among 4 bowls and top with fruit and 1 tablespoon chopped unsalted pistachios on each.
NUTRITION (per serving) 152 cal, 8 g pro, 27 g carb, 1 g fiber, 24 g sugars, 1 g fat, 0 g sat fat, 122 mg sodium
Thai Chicken Pizza
SERVINGS: 6 (makes one 15" × 11" pie)
8 oz refrigerated pizza dough
¾ c Thai red curry sauce
1 c rotisserie chicken, shredded
½ c carrots, shredded
½ c red bell pepper, thinly sliced
½ sm red onion, thinly sliced
¼ c (2 oz) shredded Monterey Jack
Fresh cilantro
1. HEAT oven to 525°F.
2. ROLL out pizza dough into very thin 15" x 11" rectangle or oval on a lightly floured surface. Place on baking sheet.
3. SPREAD curry sauce almost to edges of dough. Sprinkle with chicken, carrots, bell pepper, onion, and Monterey Jack.
4. BAKE until dough is golden and crisp, about 8 minutes. Top with fresh cilantro when serving, if desired.
NUTRITION (per serving) 272 cal, 18 g pro, 33 g carb, 2 g fiber, 7 g sugars, 7.5 g fat, 4.5 g sat fat, 822 mg sodium
Shrimp, Okra, Beans, And Rice
SERVINGS: 4
½ Tbsp safflower oil
½ sm red onion, sliced
2 cloves garlic, thinly sliced
1½ c thawed frozen cut okra
1 pkg (9 oz) frozen green beans, thawed
1 lb lg (21–30 count) shrimp, peeled and deveined
3 Tbsp lime juice
1 c cilantro, chopped
1 pkg (8.5 oz) Uncle Ben’s Ready Rice Red Beans & Rice
1. HEAT oil in large skillet over high heat.
2. ADD onion and garlic, and sauté until fragrant, about 2 minutes.
3. STIR in okra and green beans, and cook until heated through.
4. ADD shrimp and lime juice, and cook until shrimp are pink and opaque, about 3 minutes.
5. REMOVE skillet from heat and stir in cilantro.
6. PREPARE rice per package directions and serve with shrimp. Top with your favorite hot sauce.
NUTRITION (per serving) 224 cal, 20 g pro, 27 g carb, 5 g fiber, 3 g sugars, 4 g fat, 0 g sat fat, 840 mg sodium
Black Bean Burgers
SERVINGS: 4
1 can (16 oz) black beans, rinsed, drained, and divided
1 sm yellow onion, chopped
¼ c parsley, chopped
1 clove garlic, minced
1 tsp ground cumin
½ tsp kosher salt
½ tsp black pepper
1 Tbsp safflower oil
½ bag (5 oz) frozen peas and carrots
¾ c panko
1 lg egg
Whole wheat rolls
Lettuce, tomato, ketchup, and mustard (optional)
1. PUREE ½ can black beans, onion, parsley, garlic, cumin, salt, and pepper in food processor until smooth.
2. HEAT oil over medium heat in large skillet.
3. TRANSFER burger mixture to large bowl with remaining ½ can beans, peas and carrots, panko, and egg. Mix to combine, and form 4 patties.
4. PLACE in skillet and cook until browned, about 3 minutes. Flip patties and cook until heated through, another 3 minutes.
5. SERVE on whole wheat rolls with lettuce, tomato, ketchup, and mustard.
NUTRITION (per serving) 312 cal, 14 g pro, 53 g carb, 8 g fiber, 5 g sugars, 7.5 g fat, 1.5 g sat fat, 809 mg sodium
MORE: The Low-Cal Ingredient That Makes Burgers Taste Unbelievably Good
Avgolemono Soup
SERVINGS: 4
1 qt reduced-sodium chicken broth
1 c frozen rice
4 lg eggs
1½ c rotisserie chicken, shredded
Zest and juice of 1 lemon
¼ tsp kosher salt
¼ tsp black pepper
Fresh parsley, chopped
1. HEAT chicken broth in large straight-sided skillet over medium-high heat until simmering.
2. PREPARE rice per package directions.
3. WHISK eggs in medium bowl. Drizzle in up to 1½ cups of the hot broth, whisking constantly.
4. REDUCE heat to low and slowly pour egg mixture into skillet, stirring constantly, and cook until thickened (soup should be smooth and eggs shouldn't curdle).
5. ADD chicken, lemon, rice, salt, and pepper. Increase heat to medium-high and continue cooking until heated through, about 2 minutes.
6. SERVE topped with chopped fresh parsley, if desired.
NUTRITION (per serving) 229 cal, 24 g pro, 16 g carb, 1 g fiber, 1 g sugars, 8 g fat, 2.5 g sat fat, 404 mg sodium
Red Wine Risotto With Mushrooms and Radicchio
Roasted Mushrooms on Greens With Miso Dressing
Saucy Chipotle Pork Tenderloin
Smashed Sunchokes and Potatoes
