Shrimp Scampi Pasta
You can make the sauce while the water boils and the pasta cooks. We like a pinch of red pepper flakes on the adult portions -- it really ramps up the flavor.
Time: 20 minutes
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 can (14 ounces) chicken broth, divided
- 3 tablespoons flour
- 1 pound peeled and deveined shrimp
- 1 tablespoon lemon juice
- 2 tablespoons butter
- 1 tablespoon chopped parsley
- 12 ounces linguine, cooked according to package directions
- Red pepper flakes (optional)
- In a large saucepan, heat oil over medium heat. Add onion; cover and cook until soft, about 6 minutes. Add garlic and cook 1 minute more.
- Pour 1 cup broth and the flour into a jar with a tight-fitting lid and shake to blend. Pour remaining broth and broth-flour mixture into saucepan; bring to a boil, stirring constantly. Reduce heat and simmer 5 minutes. Stir in shrimp, and cook 3 minutes more. Stir in lemon juice, butter, and parsley. Pour over cooked pasta. Makes 4 servings.
Nutrition per serving: 563 cal; 36g protein; 13g fat; 74g carb; 91mg calcium; 3g fiber
We know your kids will love the crunchy topping on these hearty chicken-soup pies -- it's made with potato chips!
Time: 25 minutes
- 2 cups wide egg noodles, uncooked
- 1 package (32 ounces) chicken broth, divided
- 1/4 cup all-purpose flour
- Pinch of poultry seasoning
- 1 bag (12 ounces) steam-to-cook frozen vegetables
- 1 package (10 ounces) ready-to-serve sliced chicken breasts or 2 cups cooked, diced chicken
- 2/3 cup instant potato flakes
- 1/4 cup milk
- 1 tablespoon butter
- 1/8 teaspoon salt
- 1 bag (5 1/2 ounces) baked potato chips, crushed
- Cook noodles in salted water until just done; drain and set aside. Pour 1 cup of broth, the flour, and poultry seasoning into a jar with a tight-fitting lid and shake to blend. In large saucepan, heat remaining 3 cups of broth to boiling over high heat; whisk in broth-flour mixture and continue to whisk while broth comes back to a boil. Lower heat and simmer mixture until slightly thickened, about 3 minutes.
- Cook vegetables in microwave as directed, about 4 minutes. Stir cooked vegetables, noodles, and chicken into broth. Divide mixture among 6 ramekins or ovenproof bowls.
- Heat broiler. In a bowl, combine potato flakes, milk, butter, salt, and 1/2 cup water. Cover and microwave 2 to 3 minutes, until thickened. Stir in crushed potato chips. Place ramekins in a baking pan. Divide and flatten potato mixture into 6 disks. Place on top of ramekins and broil 1 to 2 minutes or until topping is crispy. Makes 6 servings.
Nutrition per serving: 309 cal; 17g protein; 5g fat; 49g carb; 69mg calcium; 4g fiber
Chinese Beef and Broccoli
Beef that's sliced for stir-fry is widely available in the meat section of grocery stores.
Time: 25 minutes
- 3 tablespoons teriyaki sauce, divided
- 3 teaspoons cornstarch, divided
- 1 pound lean beef, such as top sirloin, sliced for stir-fry
- 4 cups broccoli florets
- 1 cup sliced red peppers
- 2 teaspoons vegetable oil, divided
- 1 teaspoon grated fresh ginger
- 2 garlic cloves, minced
- 3/4 cup chicken broth
- Quick-cook brown rice, prepared according to package directions
- Combine 2 tablespoons teriyaki sauce, 2 teaspoons cornstarch, and the beef in a small bowl. Refrigerate 15 minutes, or up to 10 hours. Place broccoli and peppers in large bowl and cover tightly. Microwave on medium-high 5 minutes.
- In nonstick skillet, heat 1 teaspoon oil over high heat. Add half of beef and cook, stirring, until browned, about 2 minutes. Transfer to bowl with cooked vegetables. Repeat with remaining beef.
- Dissolve remaining cornstarch in 1 tablespoon water. Heat remaining oil in skillet; add ginger and garlic. Cook 30 seconds, then stir in broth and remaining teriyaki sauce; bring to a boil. Whisk in cornstarch mixture and boil 1 minute. Stir in beef, broccoli, and peppers; heat through. Serve over brown rice. Makes 4 servings.
Nutrition per serving: 346 cal; 32g protein; 9g fat; 35g carb; 88mg calcium; 6g fiber
Using superthin chicken tenders for this kiddie favorite cuts the cooking time. And we coated them in low-fat yogurt to reduce the fat.
Time: 22 minutes
- 1/3 cup toasted wheat germ
- 1/4 cup grated Parmesan
- 1/2 teaspoon each Italian herbs, paprika, and salt
- 1/2 cup plain low-fat yogurt
- 1 pound chicken tenders
- 1/2 cup tomato bruschetta topping
- Green salad (optional)
- Garlic toast (optional)
- Heat oven to 400 degrees F. Line a baking pan with foil and spray with olive-oil cooking spray. In a shallow bowl, combine wheat germ, Parmesan, Italian herbs, paprika, and salt. Place yogurt in a separate shallow bowl.
- Dip each chicken tender in yogurt, shaking off any excess. Dredge in Parmesan mixture, patting to coat thoroughly. Place on prepared pan.
- Spray tenders with olive-oil cooking spray and cook in oven for 12 to 15 minutes or until cooked through. Serve with bruschetta topping and salad and garlic toast if desired. Makes 4 servings.
Nutrition per serving: 228 cal; 33g protein; 6g fat; 10g carb; 138mg calcium; 2g fiber
Smart moms get supper on the table faster with these quick-cook secrets.
- Buy meats and veggies that are already cut for soups, stews, or stir-fries. They're a little more expensive, but we think they're worth it because they save so much time.
- Use angel-hair pasta when you can. It cooks in only 6 minutes.
- Look for speedy side dishes at the grocery store: flavored rice in microwave pouches, flavored couscous (ready in 5 minutes), and prepared side dishes from the deli counter.
- Microwave baked potatoes and sweet potatoes instead of using the oven: They take just 6 minutes each.