For those nights when facing a long ingredient list–or supermarket line–seems an insurmountable task, here is some relief. We have created quick, hearty and healthy dinners, each with fewer than 10 ingredients.
With the addition of some fresh bread or salad greens, you can be ready for dinner and still make it through the express checkout with room to spare.
ARTICHOKE LASAGNA
Preparation time: 30 minutes
Cooking time: 35 minutes
Yield: 6 servings
2 cans (14 1/2 ounces each) diced tomatoes with garlic and onion, undrained
1 can (7 1/2 ounces) caponata (eggplant appetizer)
1 teaspoon salt
Freshly ground black pepper to taste
1 container (16 ounces) low-fat cottage cheese
2 jars (6 ounces each) marinated artichoke hearts, well drained
1 cup freshly grated Parmesan cheese
1 package (8 ounces) no-boil lasagna noodles
1. Heat oven to 425 degrees. Lightly oil an 8- by 11-inch or similar baking dish, or coat dish with non-stick spray.
2. Combine tomatoes, caponata and 1/2 teaspoon of the salt in a food processor. Pulse until coarsely chopped. Season with pepper. Set aside.
3. Wash and dry processor bowl. Add cottage cheese; process until smooth. Add artichokes, 1/4 cup of the Parmesan and remaining 1/2 teaspoon salt; pulse 2 to 3 times to coarsely chop artichokes. Season with pepper.
4. Spread 1/3 of the tomato mixture over the bottom of the prepared dish. Cover with 3 lasagna noodles. Spread half the cottage cheese mixture over noodles. Cover with 3 noodles. Spoon on half the remaining tomato mixture and sprinkle with 1/4 cup of the Parmesan. Cover with 4 noodles and remaining cottage cheese mixture. Top with 4 noodles and remaining tomato mixture.
5. Cover dish with aluminum foil and cook 25 minutes, or until bubbling. Remove foil and sprinkle remaining 1/2 cup Parmesan over top. Bake, uncovered, 10 minutes, or until cheese has melted. Let stand 10 minutes before serving.
Nutrition information per serving:
Calories ……… 385 Fat ………… 12 g Cholesterol .. 20 mg
Sodium …… 1,885 mg Carbohydrates .. 43 g Protein ……. 25 g
ITALIAN SAUSAGE AND BEAN STEW WITH POLENTA
Preparation time: 20 minutes
Cooking time: 15-20 minutes
Yield: 4 servings
2 teaspoons olive oil
1/4 pound Italian-style turkey sausage
1/2 cup dry white wine
2 cans (14 1/2 ounces each) diced tomatoes with basil, garlic, oregano, undrained
2 cans (15 ounces each) cannellini beans, drained, rinsed
Salt, freshly ground black pepper to taste
1 package (16 ounces) prepared polenta, cut into 1/4-inch slices
1. Heat 1 teaspoon of the oil in large, non-stick skillet over medium heat. Add sausage and cook, breaking up clumps with wooden spoon, until no longer pink, about 3 minutes.
2. Add wine and stir, scraping up browned bits. Add tomatoes and cook, stirring occasionally, until sauce thickens, about 6 minutes. Stir in beans, reduce heat to low and simmer until heated through, 5 to 10 minutes. Season with salt and pepper.
3. Meanwhile, brush remaining oil over bottom of large cast-iron skillet (preferably one with ridges) and heat pan over medium-high heat. Working in batches, cook polenta slices until crusty, about 3 minutes per side.
4. Divide polenta among 4 plates and spoon stew over the top.
Nutrition information per serving:
Calories ……… 480 Fat …………. 5 g Cholesterol .. 18 mg
Sodium …… 1,340 mg Carbohydrates .. 78 g Protein ……. 30 g
QUICK HOMINY AND BLACK BEAN CHILI
Preparation time: 10 minutes
Cooking time: 7 minutes
Yield: 4 servings
4 tablespoons hulled pumpkin seeds
4 corn tortillas
2 cans (10 ounces each) diced tomatoes with green chilies, undrained
3/4 cup chopped green onions
1 can (15 ounces) black beans, drained, rinsed
1 can (15 ounces) white hominy, drained, rinsed
Salt, freshly ground black pepper to taste
1. Toast pumpkin seeds in small dry skillet over low heat, stirring, until they pop, about 3 minutes. Set aside.
2. Using tongs, toast tortillas one at a time directly on a burner (gas or electric) set at medium heat; turn frequently until golden, 30 to 60 seconds. Cut into 1/4-inch-wide strips. Set aside.
3. Combine tomatoes and 1/2 cup of the green onions in a medium saucepan; heat to a simmer over medium heat. Cook 2 minutes. Add beans and hominy; cook, stirring occasionally, 5 minutes.
4. Reduce heat to low. Stir reserved tortilla strips and 2 tablespoons pumpkin seeds into chili. Season with salt and pepper. Divide among 4 wide soup plates and sprinkle with remaining 1/4 cup green onions and 2 tablespoons pumpkin seeds.
Nutrition information per serving:
Calories ……. 355 Fat …………. 7 g Cholesterol .. 0 mg
Sodium …… 850 mg Carbohydrates .. 60 g Protein …… 16 g
