Fast Summer Time Dinners
These light beef, fish, and chicken recipes are high on health-not a pat of butter to be found-and full of fresh spring flavors!
By Lori Powell
You should be enjoying the nice weather-not stuck inside cooking for hours. Here are three recipes using spring's best ingredients that get on the table and in hungry tummies in 40 minutes or less.
20 Minutes or Less
Grilled Steak And Onion Rings On Garlic Bread
Prep Time: 10 minutes | Total Time: 20 minutes | Servings: 4
How It's Healthy: A cancer-fighting salad pairs with lean steak and low-fat garlic bread.
1 lb trimmed skirt steak
2 Tbsp teriyaki sauce
4 slices (1/2" thick) French bread
1 red onion, cut into rings
1 clove garlic, halved
3 c arugula
4 radishes, cut into matchsticks
2 Tbsp olive oil
1 1/2 Tbsp lemon juice
Prepare lightly oiled grill for medium-high heat.
Brush steak with sauce. Grill steak, bread, and onion, turning, about 4 minutes. Rub warm bread with cut sides of garlic.
Toss remaining ingredients in bowl. Season. Divide among 4 plates.
Slice steak and serve on top of bread with onion. Add to plates with salad.
Nutrition (per serving): 336 cal, 26 g pro, 17 g carb, 1 g fiber, 17.5 g fat, 5 g sat fat, 569 mg sodium
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30 Minutes or Less
Sauteed Lemon Sole On Smashed Spring Taters
Prep Time: 10 minutes | Total Time: 30 minute | Servings: 4
How It's Healthy: There's no butter in these mashed potatoes-and you won't miss it!
1 lb sm new potatoes
4 Tbsp chopped parsley
3 Tbsp olive oil
3 Tbsp lemon juice
4 sm sole fillets (3/4 lb)
1/4 c all-purpose flour
1/2 c dry white wine
2 Tbsp chopped shallot
2 Tbsp capers, drained
Cover potatoes with 3" of cold water in pot. Simmer until tender, 15 minutes. Drain, reserve 1/4 cup water, and return potatoes to pot. Add water, 2 Tbsp parsley, 1 Tbsp oil, and 1 1/2 Tbsp juice. Coarsely mash and season. Cover.
Pat fish dry. Mix flour and 1/4 tsp each salt and pepper in dish. Coat fish.
Heat remaining 2 Tbsp oil in large nonstick skillet over medium-high heat. Cook fish, turning, until golden and just cooked through, 4 minutes. Transfer to plate.
Simmer wine with shallot and capers in skillet until reduced by half, 3 minutes. Add remaining 2 Tbsp parsley and 1 1/2 Tbsp juice. Serve with fish and potatoes.
Nutrition (per serving): 306 cal, 1 9g pro, 2 6g carb, 3 g fiber, 11.5 g fat, 1.5 g sat fat, 470 mg sodium
40 Minutes or Less
Grilled Chicken With Cucumber-Melon Relish And Peanut Sauce
Prep Time: 30 minutes | Total Time: 35 minutes | Servings: 4
How It's Healthy: A vitamin-rich relish serves as a side dish rather than a garnish.
1 1/2 c diced cantaloupe (about 1/2 med)
1 c diced seedless cucumber (about 1/2 med)
3-4 Tbsp fresh lime juice
2 Tbsp finely chopped red onion
1 Tbsp chopped fresh mint + small leaves for garnish
2 tsp olive oil
2 tsp honey
3 Tbsp organic creamy peanut butter
2 tsp reduced-sodium soy sauce
1 lb thin-sliced boneless, skinless chicken breast
Stir together cantaloupe, cucumber, lime juice (to taste), onion, chopped mint, oil, and 1 tsp of the honey in medium bowl. Season to taste with salt and pepper. Cover relish and chill at least 15 minutes or until ready to use.
Whisk together peanut butter, soy sauce, 1/4 cup water, and remaining 1 tsp honey in small bowl for sauce while relish chills. Season to taste with salt and pepper.
Prepare lightly oiled grill for medium-high heat.
Season chicken with 1/4 tsp each salt and pepper. Grill chicken, turning, until golden brown on both sides and cooked through, about 4 minutes.
Halve chicken crosswise and transfer to 4 serving plates. Top with sauce and serve with relish. Garnish with mint leaves.
Nutrition (per serving) 263 cal, 28 g pro, 13 g carb, 2 g fiber, 11.5 g fat, 2 g sat fat, 385 mg sodium
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