I spent a lot of time in the kitchen during the past month baking, cooking and roasting up a storm. And some of what I made and ate-dozens and dozens of cookies, decadent desserts, super-cheesy appetizers-wasn't the most healthful fare. I'm not ready to get on a scale just yet to see how much damage was done. But I am ready to switch gears and eat a little more healthfully. This week's menu is made up of dinner recipes with 350 calories or less that are ready in 30 minutes or less.
MONDAY: Moo Shu Vegetables (171 calories per serving)
Start-to-finish: 20 minutes
This vegetarian version of the classic Chinese stir-fry, Moo Shu, uses already-shredded vegetables to cut down on the prep time.
SERVING SUGGESTION: Warm whole-wheat tortillas, Asian hot sauce and extra hoisin if desired
3 teaspoons toasted sesame oil, divided
4 large eggs, lightly beaten
2 teaspoons minced fresh ginger
2 cloves garlic, minced
1 12-ounce bag shredded mixed vegetables, such as "rainbow salad" or "broccoli slaw"
2 cups mung bean sprouts
1 bunch scallions, sliced, divided
1 tablespoon reduced-sodium soy sauce
1 tablespoon rice vinegar
2 tablespoons hoisin sauce (see Shopping Tip)
1. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring gently, until set, 2 to 3 minutes. Remove to a plate.
2. Wipe out the pan and heat the remaining 2 teaspoons oil over medium heat. Add ginger and garlic and cook, stirring, until softened and fragrant, 1 minute. Add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce and vinegar. Stir to combine. Cover and cook, stirring once or twice, until the vegetables are just tender, about 3 minutes. Add the reserved eggs and hoisin; cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, 1 to 2 minutes. Stir in the remaining scallions and remove from the heat.
Makes 4 servings, about 1 1/4 cups each.
Per serving: 171 calories; 9 g fat (2 g sat, 4 g mono); 212 mg cholesterol; 14 g carbohydrate; 11 g protein; 4 g fiber; 328 mg sodium; 226 mg potassium.
Nutrition bonus: Vitamin C (20% daily value), Folate (17% dv).
Shopping tip: Hoisin sauce is a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket and in Asian markets.
TUESDAY: Pecan-Crusted Chicken (281 calories per serving)
Start-to-finish: 30 minutes
This recipe coats tender chicken breasts with a buttery pecans flavored with spicy chipotle and zesty orange.
SERVING SUGGESTION: Spinach salad with sliced mango and avocado and a glass of chardonnay.
WEDNESDAY: Tuscan-Style Tuna Salad (253 calories per serving)
Start-to-finish: 10 minutes
This streamlined version of a northern Italian idea is perfect for nights when you need something really quick for dinner: no-fuss, no-cook and big taste. You can even make it ahead and store it, covered, in the refrigerator for several days. If you do, use it as a wrap filling for the next day's lunch.
SERVING SUGGESTION: Tuck into whole-wheat pitas with romaine lettuce or over a bed of salad greens with crusty whole-grain baguette.
THURSDAY: Asian Salisbury Steaks with Sauteed Watercress (302 calories per serving)
Start-to-finish: 30 minutes
Back in the 19th century, an English doctor named J.H. Salisbury prescribed beef for all manner of ailments. We think he'd love this healthy update of the ground-beef-and-onions classic that bears his name. The sautéed watercress is an excellent foil to the meaty glazed beef.
SERVING SUGGESTION: Brown rice or rice noodles and a cold beer.
FRIDAY: Florentine Ravioli (277 calories per serving)
Start-to-finish: 20 minutes
The flavors of Italy are best expressed in simplicity: a dash of spices, a little oil and dinner's on the table in minutes-especially if you use frozen spinach and frozen ravioli or tortellini.
SERVING SUGGESTION: Green salad with your favorite dressing and a glass of chianti.
By Carolyn Malcoun
When associate editor Carolyn Malcoun came to Vermont to attend New England Culinary Institute, she knew she didn't want to work in a restaurant but knew that she wanted to do something in the food industry. Luckily she discovered EatingWell, where she's able to combine her love of food and writing.
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