30 Minute Meals: 5 Meals / Monday’s Menu – 8.20.2012


Need quick fix meals for your family dinner this week? I have the answer – check out these 5 easy, delicious meals you can have on the table in 30 mins or less! I want to help you make your meal/menu planning as easy as possible! 

These are sure to become family favorties!

Citrus-Butter Shrimp Toss

Citrus-Butter Shrimp Toss






Asparagus Pilaf

  • 1/4 medium yellow onion
  • 1 tbsp (15 mL) butter
  • 1 cup (250 mL) uncooked jasmine rice
  • 1 3/4 cups (425 mL) chicken broth
  • 1/2 cup (125 mL) water
  • 1/2 tsp (2 mL) salt
  • 8 oz (250 g) fresh asparagus spears, trimmed

  • 1 lb (450 g) medium uncooked shrimp (41-50 per pound), peeled and deveined, tails removed
  • 1 tbsp (15 mL) plus 1 tsp (5 mL) Citrus & Basil Rub, divided
  • 2 tbsp (30 mL) butter
  • 1 garlic clove, pressed
  • 3 tbsp (45 mL) chopped jarred pimiento peppers

Prepare grill for direct cooking over medium-high heat. For pilaf, chop onion with Food Chopper; place onion and butter into Rice Cooker Plus. Microwave onion mixture, uncovered, on HIGH 2 minutes, stirring every 30 seconds. Add rice, broth, water and salt to cooker. Microwave according to package directions.
For shrimp, in Stainless (2-qt./2-L) Mixing Bowl, toss shrimp with 1 tbsp (15 mL) of the rub. In Classic Batter Bowl, combine butter, remaining 1 tsp (5 mL) rub and garlic. Microwave butter mixture on HIGH 1 minute or until butter is melted; add pimientos and mix well.
Brush BBQ Grill Basket with vegetable oil; preheat on grill 3 minutes. Add shrimp and grill, covered, 4-6 minutes or until shrimp is opaque, turning occasionally. Remove basket from grill; add shrimp to butter mixture and toss to coat. Meanwhile, grill asparagus spears 5-7 minutes or until cooked but still slightly firm. Remove asparagus from grill.
To serve, cut asparagus on a bias into 1-in. (2.5-cm) pieces; toss with rice. Serve shrimp over pilaf.

Yield:  4 servings
Nutrients per serving:  Calories 330, Total Fat 11 g, Saturated Fat 5 g, Cholesterol 235 mg, Carbohydrate 23 g, Protein 33 g, Sodium 1070 mg, Fiber 2 g
U.S. Diabetic exchanges per serving:  1 1/2 starch, 4 low-fat meat (1 1/2 carb)
Cook’s Tips:  For an easy way to cut asparagus spears on a bias, line up the spears on the cutting board, then angle the spears on a bias. Cut the spears on a bias into 1-in. (2.5-cm) pieces using the Utility Knife. Grilling the asparagus adds depth of flavor to the pilaf.
If desired, lemon pepper can be substituted for the citrus rub.

Grilled Steak & Vegetable Salad

Grilled Steak & Vegetable Salad







Steak and Marinade

  • 1 boneless beef top loin or top sirloin steak, cut 1 inch thick (about 1 pound)
  • 1/2 cup Italian Dressing

  • 1 each: medium green, red and yellow bell pepper
  • 1 package (6 ounces) fresh portobello mushroom caps (3-4 inches in diameter)
  • 1/3 cup Italian Dressing
  • 1 package (5 ounces) spring mix salad blend of baby greens
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese

Place steak and marinade in resealable plastic food storage bag; turn to coat. Marinate in refrigerator 30 minutes, turning once.
Prepare grill for direct cooking over medium coals. Meanwhile, for salad, cut bell peppers into quarters; remove membranes and seeds. Using Chef’s Silicone Basting Brush, brush bell pepper and mushroom caps with dressing. Place vegetables on grid of grill. Grill, uncovered, 6-8 minutes or until crisp-tender, turning once halfway through grilling using BBQ Tongs.
Remove steak from marinade; discard marinade. Grill steak, uncovered, 15-18 minutes or until steak is medium-rare (145°F) to medium (160°F) doneness, turning occasionally. Carve steak diagonally across the grain into thins slices. Slice vegetables into thin slices.
Arrange greens on platter; top with vegetables and steak. Sprinkle with Parmesan cheese. Serve immediately with additional dressing, if desired.
Yield:  4 servings
Nutrients per serving: Calories 370, Total Fat 24 g, Saturated Fat 4 g, Cholesterol 70 mg, Carbohydrate 11 g, Protein 26 g, Sodium 200 mg, Fiber 3 g
U.S. Diabetic exchanges per serving: 1/2 starch, 3 1/2 meat, 1 fat (1/2 carb)

Creamy One-Pot Pasta

Creamy One-Pot Pasta






  • 4 garlic cloves, peeled
  • 1 jar (7 oz or 210 mL) sun-dried tomatoes in oil, undrained
  • 3 cans (14.5 oz each) vegetable broth (5 1/4 cups/1.25 L)
  • 1 lb (450 g) uncooked penne pasta
  • 1 head broccoli (2 cups/500 mL small florets)
  • 2 medium carrots, peeled
  • 4 oz (125 g) reduced-fat cream cheese (Neufchâtel)
  • 1/2 tsp (2 mL) coarsely ground black pepper
  • 1/4 tsp (1 mL) salt
  • Grated fresh Parmesan cheese and snipped fresh basil leaves (optional)

Slice garlic using Garlic Slicer. Place garlic and 1 tbsp (15 mL) oil from sun-dried tomatoes into (8-qt./7.6-L) Stockpot; cook over medium heat 2-3 minutes or until garlic is golden brown, stirring occasionally. Remove from heat; add broth. Return Stockpot to burner; increase heat to high. Cover and bring to a boil. Add pasta; cover and simmer vigorously 8-10 minutes or until pasta is almost cooked but still firm, stirring occasionally using Mega Scraper.
Meanwhile, cut broccoli into small florets; place into Classic Batter Bowl. Cut carrots in half lengthwise; thinly slice crosswise on a bias. Drain tomatoes; pat dry and slice into thin strips.
Cut cream cheese into cubes. Add vegetables, cream cheese, black pepper and salt to pasta; stir until cream cheese is melted and fully incorporated. Reduce heat to medium; cover and cook an additional 2-4 minutes or until vegetables are tender. If desired, top with Parmesan cheese and basil.
Yield:  servings of 6
Nutrients per serving: Calories 410, Total Fat 10 g, Saturated Fat 3.5 g, Cholesterol 15 mg, Carbohydrate 66 g, Protein 15 g, Sodium 1090 mg, Fiber 5 g
U.S. Diabetic exchanges per serving: 3 1/2 starch, 2 vegetable, 2 fat (3 1/2 carb)
Cook’s Tips: For an interesting flavor twist, omit black pepper, salt, Parmesan cheese and basil. Add 1 tbsp (15 mL) Moroccan Rub or Greek Rub.
Don’t throw away remaining oil from the jar of sun-dried tomatoes. Reserve it to make salad dressing or pesto.If desired, 2 cups (500 mL) halved cherry tomatoes can be substituted for the sun-dried tomatoes.

Chipotle Chili Cornbread Bake

Chipotle Chili Cornbread Bake







  • 1 medium green bell pepper
  • 6 green onions with tops, divided
  • 1 lb (450 g) 90% lean ground beef
  • 1 can (16 oz or 398 mL) chili beans in sauce, undrained
  • 1 cup (250 mL) chunky salsa
  • 2 tbsp (30 mL) Chipotle Rub
  • 1 pkg (8.5 oz) corn muffin mix (see Cook’s Tip)
  • 1 container (8 oz or 250 mL) sour cream
  • 1 egg
  • 1/2 cup (125 mL) shredded cheddar cheese (optional)
  • 1 plum tomato, seeded and diced (optional)

Coarsely chop bell pepper using Food Chopper. Thinly slice green onions using Color Coated Chef’s Knife, separating white and light green bottoms from tops. Reserve 1 tbsp (15 mL) of the onion tops for garnish. Place remaining tops into Classic Batter Bowl.
In Deep Covered Baker, combine bell pepper, onion bottoms and beef; mix well. Microwave, covered, on HIGH 7-9 minutes or until beef is no longer pink, breaking into crumbles halfway through using Mix ‘N Chop. Remove baker from microwave using Oven Mitts; carefully pour off juices. Add beans, salsa and rub to beef mixture; mix well. Cover; microwave on HIGH 5 minutes or until hot.
Meanwhile, combine muffin mix, sour cream and egg in batter bowl; mix well. Scoop muffin mixture evenly over chili; spread to edges of baker using Small Spreader. Microwave, covered, on HIGH 7-9 minutes or until center of cornbread springs back when lightly pressed. Remove baker from microwave. Sprinkle cheese over cornbread, if desired; cover and let stand 5 minutes. Garnish with reserved onion tops and tomato, if desired.
Yield: 8 servings
Nutrients per serving: Calories 360, Total Fat 15 g, Saturated Fat 7 g, Cholesterol 85 mg, Carbohydrate 37 g, Protein 18 g, Sodium 960 mg, Fiber 5 g
Cook’s Tips: If desired, 1 tbsp (15 mL) finely chopped chipotle peppers in adobo sauce can be substituted for the Chipotle Rub.

For homemade cornbread, omit corn muffin mix. Combine 3/4 cup (175 mL) flour, 1/2 cup (125 mL) yellow cornmeal, 3 tbsp (45 mL) sugar, 2 tbsp (30 mL) vegetable oil, 2 tsp (10 mL) baking powder and 1/4 tsp (1 mL) salt. Proceed as directed in Step 3, microwaving on HIGH 9-11 minutes.

Lemon Greek Chicken

Lemon Greek Chicken






  • 3 lemons, divided
  • 1/4 cup (50 mL) olive oil
  • 4 garlic cloves, pressed
  • 1 tbsp dried oregano leaves
  • 3/4 tsp (4 mL) salt
  • 1/2 tsp (2 mL) coarsely ground black pepper
  • 4 bone-in, skin-on chicken breasts (2 1/2-3 lb/1.1-1.3 kg)
  • 8 petite red potatoes (about 12 oz/350 g)
  • 1 medium red bell pepper
  • 1 medium red onion
  • 8 oz (250 g) white mushrooms

Preheat oven to 400°F (200°C). Using Zester/Scorer, zest two of the lemons to measure 1½ tbsp (22 mL) zest. Juice one of the zested lemons using Juicer to measure 2 tbsp (30 mL) juice. In Stainless (4-qt./4-L) Mixing Bowl, combine zest, juice, oil, garlic pressed with Garlic Press, oregano, salt and black pepper; mix well. Place chicken on center of Large Bar Pan. Using Chef’s Silicone Basting Brush, brush chicken with about 2 tbsp (30 mL) of the lemon juice mixture.
Cut potatoes in half using Crinkle Cutter. Cut bell pepper into 1-in. (2.5-cm) strips using Santoku Knife. Cut onion into 1-in. (2.5-cm) wedges. Thinly slice remaining lemon using Ultimate Mandoline fitted with v-shaped blade. Combine potatoes, bell pepper, onion, lemon slices and mushrooms with remaining lemon juice mixture in mixing bowl; toss to coat.
Arrange vegetables around chicken on pan. Bake 1 hour or until Digital Pocket Thermometer registers 180°F (82°C) in thickest part of breast, brushing chicken and vegetables with pan juices after 30 minutes.
Arrange vegetables around chicken on pan. Bake 1 hour or until chicken is no longer pink in center, brushing chicken and vegetables with pan juices after 30 minutes.
Yield: 4 servings
Nutrients per serving: Calories 630, Total Fat 35 g, Saturated Fat 8 g, Cholesterol 145 mg, Carbohydrate 26 g, Protein 51 g, Sodium 590 mg, Fiber 3 g
U.S. Diabetic exchanges per serving: 2 starch, 6 1/2 medium-fat meat (2 carb)
Cook’s Tips: The ingredients in this recipe can be easily cut in half to serve two. Proceed as recipe directs and bake on the Medium Bar Pan.It’s not necessary to peel the potatoes for many recipes. Simply scrub them well and pat them dry with a paper towel before cutting them into desired shapes. With the skins left on, the potatoes retain more flavor and nutrients.
Believe it or not, oregano was rare in the United States until soldiers returning from Italy after World War II raved about it. Oregano is a member of the mint family and has an assertive flavor that awakens tomato-based dishes, poultry and meats.

Here are some of the Pampered Chef tools from these recipes:

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4 thoughts on “30 Minute Meals: 5 Meals / Monday’s Menu – 8.20.2012

  1. Pingback: Lightened Up Dinner Menus « jovinacooksitalian

  2. Pingback: Seafood Pasta Salad — a Backyard Staple | On Planting Seeds…

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