Speedy Dinners

[RAHEN]

Speedy Dinners


You'll have time to take your nighttime walk and whip up a delicious dinner with these super-simple recipes that you'll have on the table in just 10 minutes.

Sicilian Swordfish

Ingredients:
4 Swordfish steaks (6 oz each), 1-inch thick
2 tablespoons extra-virgin olive oil
1/4 teaspoon each salt and freshly ground pepper
1 cup Sicilian eggplant-and-olive sauce or your favorite marinara sauce.

1. Heat oven to 400F.

2. Place fish in ovenproof baking dish. Brush with olive oil; sprinkle with salt and pepper. Bake 5 minutes.

3. Pour sauce over fish; bake 5 minutes longer.

4. Serve with orzo and sauteed zucchini and yellow squash; if desired.

Makes 4 servings.
Each serving: 281 Cal, 14 g fat, 32 g protein, 5 g carb




Orange Beef and Asparagus Stir-Fry

3/4 cup orange juice
3 Tbsp reduced-sodium soy sauce
1/4 cup honey
1 Tbsp cornstarch
1 tsp chili oil or 1/2 tsp hot red-pepper flakes
1 lb flank steak, cut across the grain into thin strips
2 Tbsp peanut oil or canola oil
2 cups asparagus, cut into 1 1/2-inch pieces
1 red bell pepper, cut into strips
1/2 cup sliced scallion
1 cup shredded carrots
2 tsp grated fresh ginger
1 tsp minced garlic
1/2 cup honey-roasted peanuts
Steamed rice (optional)

1. In a bowl, combine orange juice, soy sauce, honey, cornstarch, and chili oil. Add steak strips, tossing to combine.

2. Heat 1 tbsp of the peanut oil in a large nonstick skillet over high heat. Add asparagus and stir-fry 4 minutes. Add bell pepper, scallion, and carrots; stir-fry 1 minute. Add ginger and garlic; stir-fry 1 minute. Remove vegetables to a bowl.

3. Heat remaining 1 tbsp of the peanut oil. Add the steak; stir-fry 3 to 4 minutes. Add reserved vegetables and peanuts; stir-fry until heated through. Serve with rice, if desired.

Makes 4 servings.
Each serving: 482 cal, 25 g fat, 30 g protein, 37 g carb.






Honey-Mustard Lamb Chops, Fruity, Nutty Couscous, and Carrot Coins

Lamb Chops:

8 (1-inch thick) loin lamb chops (about 2 1/2 lbs)
1/2 cup honey-Dijon mustard vinaigrette
1 tsp grated lemon zest
2 Tbsp fresh lemon juice
1 tsp salt
1/2 tsp pepper

Couscous:
1 (6.1 oz) box Mediterranean Curry Couscous
1/2 cup chopped dried apricots
1/2 cup pistachios
2 Tbsp chopped fresh mint or parsley (optional)

Carrot Coins:
1 Tbsp each olive oil and cider vinegar
2 tsp honey
1/4 tsp each salt and pepper
6 oz sliced carrots

1. Prepare grill or heat broiler.

2. Place lamp chops in a shallow dish. In a bowl, whisk vinaigrette, lemon zest, lemon juice, salt, and pepper; pour over chops, turning to coat.

3. Grill or broil lamp chops 10 minutes, turning once for medium-rare.

4. Meanwhile, cook couscous according to package directions. Stir in apricots and pistachios; add mint, if desired.

5. Prepare carrots: In a bowl, whisk oil, vinegar, honey, salt, and pepper. Add carrots; toss.

6. Serve lamb chops with couscous and carrots.

Makes 4 servings.
Each serving: 650 cal, 29 g fat, 46 g protein, 56 g carb.

[RAHEN]

Speedy Dinners



Buffalo Shrimp

Blue Cheese Dip:
1/2 cup low-fat sour cream
1/2 cup low-fat mayonnaise
1/4 cup low-fat milk
4 oz blue cheese, crumbled (1 cup)
1 Tbsp fresh lemon juice
1/2 tsp salt

Buffalo Shrimp:
1/4 cup all-purpose flour
1/4 tsp each salt and ground cayenne pepper
1 1/2 lb large shrimp, shelled, deveined, and tails intact
1 Tbsp each, olive oil and unsalted butter
2 tsp regular hot red pepper sauce or garlic flavor
Chopped fresh parsley or chives
Carrot and celery sticks

1. In a bowl, combine ingredients for blue cheese dip; cover and refrigerate.

2. In a shallow bowl, combine flour, salt and cayenne pepper. Add shrimp, tossing to coat.

3. In a large skillet, heat oil, butter, and hot pepper sauce. Add shrimp and cook, stirring constantly until lightly browned, 3 to 4 minutes.

4. Sprinkle blue cheese dip with parsley; serve with shrimp, carrot sticks, and celery sticks.

Makes 4 servings.
Each serving: 444 cal, 22 g fat, 37 g protein, 23 g carb.