30 Minute Meals: 5 Meals / Monday’s Menu – 8.27.2012


MenuMonday8.27.2012

MenuMonday8.27.2012

It’s another Menu Monday! 🙂 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!

Grilled Fish Tacos

Grilled Fish Tacos

Grilled Fish Tacos

INGREDIENTS

2   limes, divided
2   plum tomatoes, seeded
1 small onion
1/3 cup (75 mL) snipped fresh cilantro
1/2 cup (125 mL) mayonnaise
2 tbsp (30 mL) milk
1   garlic clove, pressed
1/4 tsp (1 mL) salt
2 cups (500 mL) thinly sliced Napa cabbage, green tips only
1   avocado
8 (6-in./15-cm) corn tortillas
1 lb (450 g) skinless cod fillets
1/4 tsp (1 mL) coarsely ground black pepper

DIRECTIONS

Juice limes using Juicer to measure 1/4 cup (50 mL) juice. Dice tomatoes and chop onion using Santoku Knife. Snip cilantro using Professional Shears. For sauce, in Small Batter Bowl, combine 2 tbsp (30 mL) of the lime juice, mayonnaise, milk and pressed garlic; whisk until smooth. For salsa, combine remaining lime juice, tomatoes, onion, cilantro and salt in Classic Batter Bowl; mix well. Thinly slice cabbage. Peel, seed and thinly slice avocado.
Heat Grill Pan over medium-high heat 3 minutes. Lightly spray tortillas with vegetable oil using Kitchen Spritzer. Place half of the tortillas onto pan; cook 2-3 minutes or until lightly browned, turning once using Sauté Tongs. Place tortillas in Large Micro-Cooker®; cover and keep warm. Repeat with remaining tortillas.
Lightly spray same pan with vegetable oil using Kitchen Spritzer. Season cod with black pepper. Place cod onto pan; cook 5-8 minutes or until cod flakes easily with a fork, turning once. Remove cod from pan; flake into bite-size pieces. Top tortillas with cabbage, cod, sauce, salsa and avocado slices, as desired.

Yield: 4 servings

Nutrients per serving: Calories 500, Total Fat 31 g, Saturated Fat 4.5 mg, Cholesterol 60 mg, Carbohydrate 32 g, Protein 25 g, Sodium 370 mg, Fiber 7 g

U.S. Diabetic exchanges per serving: 2 starch, 3 low-fat meat, 4 fat (2 carb)

Cook’s Tips: Napa cabbage is a mild-flavored cabbage with tight, compact head of yellow-green leaves that are ruffled at the top. Shredded cabbage is traditionally served in fish tacos. Here, Napa cabbage is used for its lacy and tender texture, but the more readily available green cabbage can be used.

If desired, tilapia fillets can be substituted for the cod fillets.

Aloha Pizza

Aloha Pizza

Aloha Pizza

INGREDIENTS

1 8-oz (250-g) block mozzarella cheese
1 pkg (13.8 oz/283 g) refrigerated pizza crust
1 tbsp (15 mL) olive oil
1   garlic clove, pressed
1/2 cup (125 mL) barbecue sauce, divided
2 cups (500 mL) diced cooked chicken
2 cups (500 mL) canned pineapple tidbits in juice, well drained
1/2 medium red bell pepper, finely diced
1   green onion with top, sliced

DIRECTIONS

Preheat oven to 425°F (220°C). Grate cheese using Microplane® Adjustable Coarse Grater. Unroll dough onto bottom of lightly greased Large Bar Pan. Gently stretch and press dough to cover bottom of pan. Combine oil and pressed garlic in small bowl. Brush oil mixture evenly over crust. Bake 10-12 minutes or until crust begins to brown.

Remove pan from oven. Spread half of the barbecue sauce over crust. Sprinkle cheese and chicken over crust. Bake 10-12 minutes or until crust is golden brown; remove from oven.
Combine pineapple, bell pepper and green onion in large mixing bowl; spoon over pizza, draining excess liquid against side of bowl. Place remaining barbecue sauce into resealable plastic bag; trim corner and drizzle over pizza.

Yield:  8 servings

Nutrients per serving: Calories 340, Total Fat 12 g, Saturated Fat 5 g, Cholesterol 50 mg, Carbohydrate 37 g, Protein 21 g, Sodium 820 mg, Fiber 2 g

Moroccan White Bean Turkey Chili

Moroccan White Bean Turkey Chili

Moroccan White Bean Turkey Chili

INGREDIENTS

1 medium onion
1   jalapeño pepper
1 medium green bell pepper
1 lb (450 g) 93% lean ground turkey
3 tbsp (45 mL) Moroccan Rub
4 garlic cloves, pressed
1/2 tsp (2 mL) salt
2 cans (15 oz or 398 mL each) Great Northern or cannellini beans, drained and rinsed
1 can (14.5 oz or 398 mL) tomato sauce
1 can (14.5 oz) petite diced tomatoes with garlic and onion, undrained (1 3/4 cups/425 mL)

DIRECTIONS

Coarsely chop onion and jalapeño using Food Chopper. Dice bell pepper usingSantoku Knife. Combine onion, peppers, turkey, rub, pressed garlic and salt inDeep Covered Baker; mix well. Microwave, covered, on HIGH 5-7 minutes or until turkey is no longer pink, breaking into crumbles halfway through using Mix ‘N Chop.
Carefully remove baker from microwave using Oven Mitts. Add beans, tomato sauce and tomatoes; mix well. Cover; microwave on HIGH 14-17 minutes or until simmering.

Yield:  6 servings of about 1 1/3 cups (325 mL)

Nutrients per serving: Calories 190, Total Fat 5 g, Saturated Fat 1.5 g, Cholesterol 45 mg, Carbohydrate 22 g, Protein 21 g, Sodium 1320 mg, Fiber 6 g

U.S. Diabetic exchanges per serving: 1 starch, 1 vegetable, 2 low-fat meat (1 carb)

Cook’s Tips:  If desired, 1 1/2 tbsp (22 mL) paprika, 1 1/2 tsp (7 mL) curry powder, 1 tsp (5 mL) sugar, 3/4 tsp (4 mL) each ground cumin and ground ginger, 1/2 tsp (2 mL) ground cinnamon and 1/4 tsp (1 mL) chili powder can be substituted for the Moroccan Rub.

For an authentic touch, try stirring raisins and diced dried apricots into the chili.

Beef and Vegetable Chili Mac

Beef and Vegetable Chili Mac

Beef and Vegetable Chili Mac

INGREDIENTS

1 pound lean ground beef
3/4 cup onion, chopped
2   garlic cloves, pressed
2 cans (14.5 ounces each) Mexican-style stewed tomatoes, undrained
1 can (15 ounces) black beans, drained and rinsed
1 can (11 ounces) Mexican-style corn, drained
1 cup beef broth
3/4 cup uncooked elbow macaroni
1 1/2 teaspoons Mexican seasoning
Sour cream (optional)
Chopped cilantro (optional)

DIRECTIONS

Cook ground beef, onion and garlic in (12-in.) Skillet over medium heat until beef is no longer pink; drain.
Stir in tomatoes, beans, corn, broth, macaroni and seasoning. Bring to a boil; reduce heat. Simmer, covered, 20-25 minutes or until most of liquid is absorbed and macaroni is tender.
Let stand, covered, 5 minutes before serving. Garnish with sour cream and cilantro, if desired.

Yield: 6 to 8 servings

Nutrients per serving: Calories 400, Total Fat 13 g

Portobello Chicken Panini

Portobello Chicken Panini

Portobello Chicken Panini

INGREDIENTS

1 tablespoon olive oil
1 tablespoon red wine vinegar
1/2 teaspoon Italian Seasoning Mix
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1   garlic clove, pressed
2 large portobello mushroom caps
2 slices (1/2 inch thick) large white onion
1 cup (4 ounces) grated Provolone cheese
2   plum tomatoes, sliced
8 slices (3/4 inch thick) Italian bread such as Vienna
1 cup shredded roasted chicken

 DIRECTIONS

In (1-cup) Prep Bowl; whisk together oil, vinegar, seasoning mix, salt, black pepper and garlic. Brush mushroom caps and onion slices with vinaigrette usingChef’s Silicone Basting Brush.
Heat Grill Pan over medium heat 5 minutes. Place mushrooms and onion onto grid of pan; place Grill Press on top. Cook 4-6 minutes, turning once. Remove toLarge Grooved Cutting Board. Thinly slice mushrooms on the bias usingSantoku Knife. Cut onion slices in half; set aside.
Grate cheese using Rotary Grater. Slice tomatoes using Ultimate Mandolineusing v-shaped blade. To assemble sandwiches, generously spray one side of each bread slice with oil using Kitchen Spritzer. Arrange four bread slices oil side down on cutting board; top with half of the cheese. Arrange chicken, mushrooms, onion and tomatoes over cheese. Top with remaining cheese and remaining bread slices, oil side up.

Yield: 4 servings

Nutrients per serving: Calories 590, Total Fat 20 g, Saturated Fat 6 g, Cholesterol 45 mg, Carbohydrate 73 g, Protein 29 g, Sodium 1340 mg, Fiber 5 g

U.S. Diabetic exchanges per serving: No information is currently available.

Cook’s Tips: Italian seasoning can be substituted for the Italian Seasoning Mix, if desired. To make mini paninis, substitute half of a 16-ounce French baguette, cut into sixteen 1/2-inch-thick slices, for the Italian bread. Substitute six baby portobello mushroom caps for the large portobello mushrooms. Proceed as recipe directs; cut paninis in half with Bread Knife.

Here are some of the tools I used:

The Pampered Chef

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2 thoughts on “30 Minute Meals: 5 Meals / Monday’s Menu – 8.27.2012

  1. Pingback: Super Sunday Supper 09/02/2012 | a little bit me

  2. Pingback: Cabbage Chutney | Bowie Texas

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