5 Easy Weeknight Dinners



30-Minute Winter Meals

Trying to get a healthy dinner on the table quickly? Warm up with these quick, hearty winter meals that won’t hurt your waistline. 

BBQ Pork Chops

This meal with transport you to summertime. Get your veggies in by adding ready-made coleslaw from the deli. It'll keep in your refrigerator for a week. 

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WORK TIME: 10 MINUTES / TOTAL TIME: 20 MINUTES / SERVINGS: 4

2 Tbsp ketchup
1 Tbsp coarse-ground or Dijon mustard
2 tsp honey
1 tsp olive oil
1 tsp reduced-sodium soy sauce
½ tsp balsamic vinegar
½ tsp salt
¼ tsp freshly ground black pepper
4 bone-in, ¾"-thick pork rib chops

1. COMBINEall ingredients except pork in small bowl and beat with fork to make barbecue sauce.
2. HEATlarge nonstick skillet over high heat. Spray pan with oil and brown chops about 2 minutes on each side. Reduce heat to medium.
3. COATtops and sides of pork with half of the sauce. Turn and coat other side with remaining sauce.
4. COOKabout 3 minutes, turning once.

NUTRITION(per serving) 346 cal, 38 g pro, 5 g carb, 0 g fiber, 18 g fat, 6 g sat fat, 569 mg sodium

Time saving tip: Use the same teaspoon for the honey that you used for the oil. the honey will slide right off the slick spoon, and you'll have just one to wash.

[header=Fast Oven Fries]

Fast Oven Fries

So much easier than frying—and better for you, too! You'll be amazed by how crisp and delicious these are. 

WORK TIME: 5 MINUTES / TOTAL TIME: 30 MINUTES / SERVINGS: 4

2 lg baking potatoes, peeled and cut into 1/4"-thick strips (about 1 lb)
2 Tbsp canola oil

1. HEAToven to 450°F. Dry potatoes with paper towels and put on rimmed baking sheet. Toss with oil and spread out in a single layer.
2. BAKEuntil tender and well browned, turning once, 20 to 25 minutes. Season to taste with salt and serve.

NUTRITION(per serving) 143 cal, 2 g pro, 19 g carb, 0 g fiber, 7 g fat, 0.5 g sat fat, 4 mg sodium

For dessert: Tropical Sorbet Layer coconut and mango sorbets in any tall, thin glass. Or just serve small scoops side by side in bowls.

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[header=Tuna Noodles with Peas]

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Tuna Noodles with Peas

No baking required for this tuna noodle casserole makeover. It's even better than you remember—but healthier and quick enough for a weekday dinner. 

WORK TIME: 20 MINUTES / TOTAL TIME: 30 MINUTES / SERVINGS: 4

1 lg whole wheat pita or 2 slices whole wheat bread
8 oz wide egg noodles
2 c frozen peas
2 Tbsp olive oil
2 lg cloves garlic, crushed
½ c sour cream
2 cans (5 oz each) tuna in olive oil
½ tsp salt
¼ c chopped flat-leaf parsley

1. PULSEpita in food processor until roughly chopped. Toast in toaster oven until just golden brown, about 3 minutes. Set aside.
2. COOKnoodles per package directions, adding peas during last 2 minutes. Reserve 1/4 cup of cooking liquid and drain noodles.
3. ADDoil and garlic to pasta pot over low heat and cook until just beginning to color, about 30 seconds.
4. TURNoff heat. Stir in reserved cooking liquid, sour cream, tuna (with oil), and salt, and mix well. Stir in pasta with peas and parsley. Season to taste with salt and pepper. Serve topped with reserved bread crumbs.

NUTRITION(per serving) 528 cal, 28 g pro, 53 g carb, 6 g fiber, 23 g fat, 6 g sat fat, 987 mg sodium

Money saving tip:Don't let leftover bread go to waste; make them into crumbs, as directed in step 1, above. they'll be cheaper and better than store-bought—and will keep in the freezer for months.

[header=Instant Garden Salad]

Instant Garden Salad

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We like to make this with the multicolored Italian mixed greens that include slightly bitter radicchio balanced by mild romaine and leaf lettuce. 

WORK TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES / SERVINGS: 4

2 Tbsp olive oil
2 tsp lemon juice (from ½ lemon)
10 oz bag prewashed salad greens
3 scallions, chopped

1. WHISKoil, lemon juice, and salt and pepper to taste in large bowl.
2. ADDgreens and scallions and toss to coat.

NUTRITION(per serving) 76 cal, 1 g pro, 4 g carb, 1 g fiber, 7 g fat, 1 g sat fat, 10 mg sodium

For dessert: Quick Banana-Orange Delite Macerate sliced bananas and oranges with a little grated orange zest and a sprinkling of sugar.

[header=Tomato-Topped Meat Loaf]

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Tomato-Topped Meat Loaf

Use your favorite Italian seasoning—rosemary, oregano, basil, thyme, parsley, or a combination—in these beefy, juicy, yet low-fat individual meat loaves. 

WORK TIME: 10 MINUTES / TOTAL TIME: 30 MINUTES / SERVINGS: 4

1 lb 90% lean ground beef
1 med onion, minced or grated
½ c dried bread crumbs
3 Tbsp 1% milk
1 lg egg
1 Tbsp coarse-ground or Dijon mustard
1 Tbsp finely chopped flat-leaf parsley (optional)
1½ tsp dried Italian herbs
1 tsp garlic powder
1 tsp salt
¾ tsp freshly ground black pepper
⅔ c tomato basil pasta sauce

1. HEAToven to 425°F. Spray baking sheet with oil.
2. MIXbeef, onion, crumbs, milk, egg, mustard, parsley (if using), herbs, garlic powder, salt, pepper, and half of the pasta sauce until ingredients are evenly distributed.
3. DIVIDEmixture into quarters and put on prepared baking sheet. Form into loaf shapes and spoon remaining pasta sauce over top of each. Bake until brown and cooked through, about 20 minutes.

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NUTRITION(per serving) 280 cal, 26 g pro, 18 g carb, 1 g fiber, 11.5 g fat, 4.5 g sat fat, 925 mg sodium

Prep tip:Yep, youcancut onions without tears! Work near a kitchen exhaust fan or don glasses (even sunglasses!). Using onions right from the fridge, rather than at room temperature, helps too.

[header=Honey-Glazed Carrots]

Honey-Glazed Carrots

Sweet carrots complement hearty meat loaf perfectly. If you're in a hurry, slice them 1/8" thick and cut the cooking time in half. 

WORK TIME: 10 MINUTES / TOTAL TIME: 25 MINUTES / SERVINGS: 4

2 Tbsp olive oil
1½ lb carrots, cut into ¼"-thick slices
2 Tbsp honey

1. HEAToil in skillet over medium-high heat. Add carrots and salt to taste, and saute 2 minutes.
2. COVERand reduce heat to low. Cook until tender, about 15 minutes. Add a few tablespoons of water if necessary to prevent sticking.
3. ADDhoney and toss to coat. Season with freshly ground black pepper.

NUTRITION(per serving) 154 cal, 1 g pro, 23 g carb, 4 g fiber, 7 g fat, 1 g sat fat, 105 mg sodium

For dessert: Cheese and FruitServe ripe brie cheese at room temperature with sliced dried apricots and a few pistachios or toasted almonds.






Video: Jamie's Quick Chicken & Mushroom Pie

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Date: 01.12.2018, 17:25 / Views: 74493