Four 30-Minute Dinner Recipes: Your Mini-Cookbook

Roasted Salmon with Asian Ginger Slaw Roasting is a simple, yet elegant way to prepare and serve salmon. It’s easy to make when you have less than 30 minutes to get dinner on the table. Ingredients: 1 teaspoon olive oil 4 salmon fillets (6 ounces each) 1 teaspoon lemon pepper 2 medium pears, quartered and cored 1 medium carrot 1 small red pepper, quartered 5 cups thinly sliced red cabbage 1 small sweet onion, minced 1/4 teaspoon salt 1/4 cup sesame ginger salad dressing, divided

2

Step-by-step Preheat oven to 450°. Rub oil over both sides of salmon; sprinkle with lemon pepper. Place on a greased baking sheet; roast 10 minutes or just until salmon begins to flake easily with a fork. Meanwhile, grate pears, carrot and peppers into a large bowl. Add cabbage, onion, salt and salad dressing; toss to combine. Divide slaw onto serving plates and top with salmon. Serve immediately. Prep Time: 10 minutes Cook Time:10 minutes Total Time: 20 minutes Nutrition Facts: Servings: 4 Serving size: 1-1/2 cups of slaw, 1 salmon fillet Calories: 382 Calories from fat: 126 Total fat: 14 g Saturated fat: 2 g Cholesterol: 94 mg Sodium: 485 mg Potassium: 1282 mg Total carbohydrate: 28 g Dietary fiber: 6 g Sugars: 16 g Protein: 36 g

3

Curried Mango Pork Chops with Apricot Green Beans Prepared mango chutney and curry powder bring a touch of the exotic to your family’s meal in a simple and easy way. If fresh apricots are in season, use 4 peeled and pitted ones in place of the canned ones. Ingredients: 5 2 4 1 1

tablespoons mango chutney, divided teaspoons curry powder bone-in pork loin chops (about 7 ounces each) pound fresh green beans, trimmed (15 oz.) can apricot halves, chopped

4

Step-by-step Stir together chutney and curry; brush over pork chops. Place on a rack on a baking sheet; broil chops 4 in. from the heat for 4-5 minutes on each side or until a meat thermometer reads 145°. Meanwhile, place green beans in a large skillet. Add 1 cup water and bring to a boil; cover and steam until tender, about 8 minutes. Stir together apricots and chutney. Drain green beans and return to skillet. Add apricots and remaining chutney and toss to coat. Serve with pork chops. Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes Servings: 4 Serving size: 1-1/3 cups green beans, 1 pork chop Calories: 404 Calories from fat: 99 Total fat: 11 g Saturated fat: 4 g Cholesterol: 79 mg Sodium: 667 mg Potassium: 291 mg Total carbohydrate: 36 g Dietary fiber: 7 g Sugars: 24 g Protein: 40 g

5

Chicken, Bean & Rice Bowls Rice bowls are a fast and easy way to get dinner on the table for busy families. You can even make all of the components ahead of time and just reheat in the microwave and assemble. Ingredients: 1 cup uncooked long grain rice 1/4 teaspoon garlic salt 2 cups vegetable broth 2 tablespoons sweet chili sauce 2 tablespoons olive oil 1 large sweet potato, peeled and finely diced 2 boneless, skinless chicken breasts, cubed 1 onion, chopped 4 cups chopped fresh spinach 1 can (15 ounces) great northern beans, rinsed and drained

6

Step-by-step Place rice, garlic salt and broth in a large saucepan; bring to a boil. Reduce heat; simmer, covered, until water is absorbed and rice is tender, 15-20 minutes. Remove from heat; let stand 5 minutes. Stir chili sauce into rice using a fork. Meanwhile, in a large skillet, sauté sweet potato in oil 5 minutes. Add chicken and onion and cook until potato is tender and chicken is cooked through, about 8 minutes, stirring often. Add spinach, cooking until wilted, about 3 minutes. Stir in beans and heat through. Serve chicken mixture over rice. Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings: 4 Serving size: 3/4 cup rice, 3/4 cup chicken mixture Calories: 517 Calories from fat: 90 Total fat: 10 g Saturated fat: 2 g Cholesterol: 44 mg Sodium: 694 mg Potassium: 1171 mg Total carbohydrate: 78 g Dietary fiber: 12 g Sugars: 10 g Protein: 31 g

7

Creamy Broccoli-Mushroom Alfredo Rich and satisfying, this creamy pasta dish is sure to please all members of your family. They’ll think they’re indulging but only you’ll know the low-fat secret. Ingredients: 1 cup 1% cottage cheese 1/2 cup skim milk 1/4 cup reduced-fat sour cream 1/4 cup grated Parmesan cheese 1/2 teaspoon salt 8 cups broccoli florets 4 ounces rigatoni pasta, cooked 1/2 cup sun-dried tomatoes 4 garlic cloves, minced 2 teaspoons olive oil 2-1/2 cups sliced fresh mushrooms

8

Step-by-step Puree first five ingredients in a blender; set aside. Bring 1 in. of water to a boil in a large saucepan. Add broccoli; cover and steam for 3-4 minutes or until crisp-tender, stirring once. Place sundried tomatoes in a small bowl and cover with hot water; let stand 5 minutes or until softened. Drain. Sauté garlic in oil over medium-high heat 30 seconds. Add mushrooms and tomatoes; sauté 5 minutes or until mushrooms are golden brown. Stir in the broccoli, pasta and cottage cheese mixture; heat through. Prep Time: 10 minutes Cook Time:20 minutes Total Time: 30 minutes Servings: 8 Serving size: about 2 cups Calories: 147 Calories from fat: 36 Total fat: 4 g Saturated fat: 2 g Cholesterol: 6 mg Sodium: 412 mg Potassium: 537 mg Total carbohydrate: 20 g Dietary fiber: 4 g Sugars: 4 g Protein: 11 g

9