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Health
Issue date:
November 7-9, 1997
3-course meals in 30 minutes
Good nutrition comes from cans -- and microwaves, too. "It's easy to cook fast and healthy," Jean Carper says.
By Jean Carper
 ooking fast is not at odds with good nutrition. Here are two high-fiber, low-bad-fat, high-good-fat, high-antioxidant meals that I cooked in 30 minutes each, start to finish. Two things help speed up cooking: the right equipment and a well-stocked pantry. The basic tools are: Sharp knives for chopping, slicing.A blender for fast soups, sauces.A microwave oven.If the right ingredients are in your pantry, you have a head start on creating healthful meals. Some of my favorites: Canned foods. Whole and crushed tomatoes, tomato sauce and tomato paste, black olives, cooked dried beans (canellini, navy, black, pinto), roasted red peppers, green chili peppers, whole-kernel corn, artichoke hearts, non-fat chicken and vegetable broth, mandarin oranges, whole cranberry sauce, crushed pineapple, tuna, salmon, sardines, Healthy Choice pasta sauces.Dried foods. Walnuts, almonds, brown rice, pasta in various shapes.Frozen fruits and vegetables. Peaches, blueberries, strawberries and vegetables of any type, especially peas, spinach and broccoli. In the first fast dinner, I use frozen mashed potatoes, a great timesaver.
First fast dinner
Second fast dinner
First fast dinner
Soup, casserole, fruit crisp. Serves 4. Work flow: Turn on oven. Prepare salmon puff and put in oven. Make soup. Assemble peach crisp and put in microwave as you sit down to dinner. It will be done when you are ready for it.
Curried Squash Soup
| INGREDIENTS | DIRECTIONS | 12-ounce package frozen winter squash
2 cups non-fat chicken or vegetable broth
1 1/2 cups applesauce
2 tsps. curry powder, or to taste
Salt, to taste
Non-fat sour cream, for garnish | In a microwave-safe dish, cook squash on high power until mushy. Stir in broth, applesauce, curry powder, salt. Microwave 5 minutes or until hot. Process in blender 15 seconds. Serve topped with a dollop of sour cream.
Per serving: 124 calories, 3.7g protein, 27g carbohydrates, 3.7g fiber, 1g fat (0.2g saturated), 394mg sodium. |
Salmon Potato Puff
| INGREDIENTS | DIRECTIONS | 2 cups frozen mashed potatoes, made with skim milk
6-ounce can salmon, skin removed
3/4 cups frozen or canned whole-kernel corn
2 ounces canned chopped green chilies
2 spring onions, chopped
Salt and freshly ground pepper, to taste
1/2 cup low-fat sharp cheddar cheese, shredded | Preheat oven to 400 degrees. Combine first six ingredients. Spray a pie pan with olive or canola oil. Spread potato mixture in pan. Sprinkle on cheese. Bake 15-20 minutes. If desired, put under broiler until top is slightly browned.
Per serving: 224 calories, 16g protein, 30g carbohydrates, 3.5g fiber, 3.2g fat (0.8g saturated), 501mg sodium. |
Peach Crisp
| INGREDIENTS | DIRECTIONS | 1 16-ounce bag frozen peach slices
2 Tbs. brown sugar
1/2 tsp. cinnamon
1/2 cup non-fat granola
Optional: Non-fat vanilla ice cream or frozen yogurt | Put fruit in a shallow microwave-safe dish. Toss fruit with sugar, cinnamon. Top with granola. Microwave 4 minutes on high or until fruit is warm. Top with optional ice cream.
Per serving: 138 calories, 2g protein, 29g carbohydrates, 3.4g fiber, 2.6g fat (1.6g saturated), 31mg sodium.
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Nutritional high points: Yellow squash contains the antioxidant beta carotene.Potatoes are very high in potassium, linked to lower risk of high blood pressure and strokes.Salmon is a super source of omega-3-type oil, shown in several studies to reduce heart attack risk.Fruits, including peaches, are rich in fiber and antioxidants and rank high in studies among foods that help ward off various chronic diseases, including cardiovascular disease and cancer.
Second fast dinner
Chili, salad, parfait. Serves 4.
Work flow: Make chili. In remaining 15 minutes, assemble salad and dessert.
Quick Chicken Chili
| INGREDIENTS | DIRECTIONS | 1 Tb. canola oil or extra virgin olive oil
10-ounce boneless chicken breast, cut in bite-size pieces
1 1/2 Tbs. each of chili powder and cumin
28-ounce can crushed tomatoes
15-ounce can black, kidney or red beans
4.5-ounce can minced green chilies
1 cup yellow whole-kernel corn, frozen or canned | Open all cans. In a medium saucepan, sauté chicken in oil over medium-high heat 3 minutes or until white. Stir in chili powder and cumin to coat chicken. Sauté 3-4 minutes. Add the remaining ingredients; heat through.
Per serving: 335 calories, 32g protein, 38g carbohydrates, 6.4g fiber, 7.8g fat (1.4g saturated), 774mg sodium. |
Avocado Salad
| INGREDIENTS | DIRECTIONS | 1 head Boston or bibb lettuce
2 ripe avocados, peeled and cut in half
Bottled non-fat honey-mustard dressing (Or whip together 1/4 cup orange juice, 1 Tb. olive oil, 1 tsp. Dijon mustard.) | Wash and dry lettuce. Separate leaves; arrange on four salad plates. Top with one-half avocado, pit side down. Slice. Drizzle on dressing.
Per serving: 205 calories, 2.7g protein, 10g carbohydrates, 10g fiber, 19g fat (3g saturated), 28mg sodium.
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Blueberry Parfait
| INGREDIENTS | DIRECTIONS | 2 cups fresh or thawed frozen blueberries
2 8-ounce cartons non-fat lemon yogurt
10 gingersnaps, crumbled | In each of four parfait glasses or tall wineglasses, put 1/2 cup blueberries, followed by 1/2 cup yogurt, then the crumbled gingersnaps. Serve.
Per serving: 147 calories, 3.7g protein, 15g carbohydrates, 2g fiber, 2.9g fat (0g saturated), 160mg sodium.
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Nutritional high points: Tomatoes are packed with the antioxidant lycopene, linked to lower risk of certain cancers. Poultry contains some omega-3 fat, good for your heart.Dried beans help lower cholesterol and keep blood sugar level.Greens are high in folic acid, linked to lower risk of heart disease, some cancers and depression.Avocados are one of the richest sources of the powerful antioxidant glutathione. Most of avocado's fat is monounsaturated, similar to that found in olive oil, and is thought to benefit the heart and arteries.Blueberries, according to U.S. Department of Agriculture research, ranked No. 1 in antioxidant power among 40 fruits and vegetables tested.
Nutrition expert Jean Carper gives monthly advice on healthy eating. Her column next runs Dec. 5-7.
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