Taste of Home - 30 Meals in 30 Minutes
Transcript of Taste of Home - 30 Meals in 30 Minutes
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MealsIN MINUTESBONUS:
12fast
sides!
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Letgarden-fresh herbs,vegetablesand berriesdo thew orksoyou can startenjoyingthissunny
season,relaxingon theporchand spendingqualitytim ew ith yourfam ily.Itseasyw ith the
w arm -w eatherfavoritesin thisedition ofTasteofH om e3 Mealsin 3 Minutes Take a look
at these fast, finger-licking ideas that get you out of the kitchen in just a half hour.
Notonlyw ill you savordishesusingthebestin sum m erproduce,butyoull also relish grilled
greatsperfectforw eeknightsuppersand backyard partiesw ith friends.Youll even discover a
few lighter dishes, recipes for tw o, m eatless specialties, 15-m inute lifesavers and m ore
TakeaBiteO utofSum m er!
ON THE MENU
BREAKFAST
&BRUNCH
Italian GardenFrittata
Chicken TzatzikiCucumber Boats
Greek-StyleRavioli
Chicken withFire-RoastedTomatoes
Skillet Beef &Potatoes
Honey ThymeGrilled Chicken
MEATLESS
CHICKEN
SouthwestChicken Dinner
Cheesy SummerSquash Flatbreads
Spice-RubbedChicken Thighs
Corn QuesadillasThai ChickenPasta Skillet
Grilled EggplantParmesan Stacks
BEEF
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ON T H E S ID E
T s tw lv xtraquick recipesm ake perfect m atches to your
m inute entrees
Cilantro Lim e FruitSalad
Fresh Peach Salsa
G rilled alsam ic Lim e Sw eetPotatoes
Grilled Potatoesw ith Ranch
Grilled Zucchiniw ith Onions
Lem on asil ow Ties
Pea nPeanutSalad
Sw irled DillRolls
Tangy uttered Green eans
Tom atoesw ith Vinaigrette
Tossed Salad w ith Sim ple Vinaigrette
W aterm elon lueberry Salad
ME T L E S S
Portobello
&O nion Tart
Tarragon D ijon
Pork Chops
Chard &Bacon
Linguine
Curry Shrim prilled Pork Tacos Lem on Salm on
w ith Basil
Berry Turkey
Sandw ich
Chicken Sausage
Pita Pockets
Crunchy Tuna
W raps
T U R K E Y
Pepper&
Salsa Cod
Fajita in a Bow lTom ato Herb
G rilled Tilapia
Feta G arbanzo
Bean Salad
Sausage Zucchini
Skillet
BasilBLTs
Mediterranean
Meatball
Sandw iches
Mexican Hot D ogs Turkey Pesto Subs
P O R K S E F O OD
S L D S S ND W I H E S
ONTHECOVER
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Pepper Salsa od
Aftertasting asim ilardish atthe
grocerystore m yhusbandfiguredouthow to m akethisawesom ecod
topped w ith salsaand peppers
RO BYNG ALLAG HERYOR TOW VA
STARTTO FINISH MIN
MAKES SERVINGS
cod orhaddock fillets ounces
each
teaspoon olive oil
teaspoon salt
D ash pepper
cup orange juice
cup salsa
cup julienned green pepp er
cup julienned sw eetred pepper
Hotcooked rice
1 Preheatovento350.Brushbothsides
offilletswithoil;place ina greased
11x7-in.bakingdish.Sprinklewithsalt
andpepper.Pourorangejuiceover fish;
topwithsalsaandpeppers.
2 Bake,covered, 17-20minutesor until
fishjustbeginstoflakeeasilywitha fork.
Servewithrice.
PERSERVING 1 serving(calculated
withoutrice)equals183cal.,3gfat(1g
sat.fat),65mgchol.,512mgsodium,9g
carb.,1gfiber,27gpro.Diabetic
Exchanges:4leanmeat,1vegetable,
fat.
serves
2
ON THE SIDE
Tang y Bu ttered G reen B eans
Sim m er cups trim m ed green beansin
w ater for m inutes drain Com bine
Tbsp m elted butter Tbspcidervinegar tsp each sugarand lemon
juicetsp preparedmustardandtspsaltstir into beansServes 2
BETH ALLARDBELM O NTNH
MEALS IN MINUTES
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hicken Sausag e ita ocketsChickensausage comes inmany flavors so I try different ones when I
make pitas with fresh basil and veggies inspired by the Greek gyro CHRISTINA PRICEITTSBURGH PA
STARTTOFINISH M IN MAKES SERVIN GS
teaspoons oliveoil divided package ounces fullycooked
roastedgarlic chickensausagelinks
orflavorof your choice sliced cupsliced freshmushrooms
smallonionhalvedandsliced mediumzucchinihalvedlengthwise
andsliced
mediumyellowsummersquashhalved lengthwise andsliced
tablespoonschoppedfreshbasil wholewheatpita pockethalves
warmedSlicedtomato and plain Greek yogurt
optional
1 In alargenonstick skillet,heat2teaspoonsoilovermedium-high heat.A ddsausage;cookand stir4-6minutesoruntil lightlybrowned.R emovefrom pan.2 In same skillet,heat2 teaspoonsoilovermedium-high heat.A ddmushroomsandonion;cook andstir4-6minutesoruntil tender.R emovefrom pan.
3 A ddremainingoilto pan.A ddzucchiniandyellowsquash;cookand stir3-5minutesoruntiltender.Stir inbasil,sausageandmushroom mixture;heatthrough.Serve in pitas.Ifdesired,addtomatoandyogurt.
PERSERVING2filledpitahalves(calculatedwithout tomato andyogurt)
equals376cal.,16gfat(3gsat.fat),
70mgchol.,736mgsodium,39gcarb.,
6gfiber,22gpro.DiabeticExchanges:3
lean meat, 2 starch, 1 fat, 1 vegetable.
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Lem onSalm on
w ith Basiltourhousew e opt orhealthy
foods and this lemony salmonwithbasil isa kno ko t inthegoodforyou categoryW ehaveitw ith
asparagusorzucchini
SHANNABELZ PRIN EVILLEO R
STARTTO FINISH MIN
MAKES SERVINGS
salmonfillets ounces each
teaspoonsolive oil
tablespoongratedlemonpeel teaspoonsalt teaspoonpepper tablespoons thinly sliced fresh basil medium lemonsthinly sliced
Additionalfreshbasil
1Preheatoven to375.Placesalm on in
agreased15x10x1 in.bakingpan.D rizzle
w ith oil;sprinklew ith lem on peel salt
pepperand 2 tablespoonsbasil;top w ith
lem on slices.
2Bake15 20 m inutesoruntilfishjust
beginstoflake easilyw ith afork.If
desired top w ith additionalbasil.
PERSERV IN G1 salmonfillet equals294cal.,18gfat(3gsat.fat),85mgchol.,
381mgsodium,3gcarb.,1gfiber,29g
pro.DiabeticExchanges:5leanmeat,
fat.
lessthan
300calories
ON THE SIDE
rilled Z ucch ini w ith On io ns
Drizzle sm allzucchini halved
lengthw isew ith tspoliveoilGrill
covered over m edium heat for m inutes or until tender turning once Place
in a large bow l Add thinly sliced green
onions Tbsplemon juice tspolive
oil tspsaltand tsp crushed red
pepper flakes Serves A LIA SHU TTLEW O RTHAU URN CA
M EA LS IN M IN U TES
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hicken Tzatziki ucum b er BoatsIve tended a garden for decades and these colorful boats made from cucumbers
hold my fresh tomatoes peas and dill Its absolute garden greatness RONNA FARLEY RO KVILLE M D
START TO FINISH M IN MAKES SERVIN GS
medium cucumbers
cup fatfree plain Greek yogurt
tablespoons mayonnaise teaspoon garlic salt
teaspoons snipped fresh dill divided cup chopped cooked chicken breast
cup chopped seeded tomatoabout large divided
cup fresh or frozen peas thawed
1 Cut each cucumber lengthwise in half;
scoop out pulp, leaving a -in. shell. In a
bowl, mix yogurt, mayonnaise, garlic saltand 1 teaspoon dill; gently stir in chicken,
cup tomato and peas.
2 Spoon into cucumber shells. Top with
the remaining tomato and dill.
HEALTH TIPSkip the peas for a fast andrefreshing low-carb lunch or supper.
PER SERVING 2 filled cucumber halvesequals 322 cal., 13 g fat (2 g sat. fat),
59 mg chol., 398 mg sodium, 18 g carb., 6 gfiber, 34 g pro.Diabetic Exchanges:4
lean meat, 2 vegetable, 2 fat, starch.
serves
2
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aj ta n
a Bow lPullout theskewersand take a
stab at grilling peppers onionsand
corn for an awesom e steaksaladthatsallsum m er andsm oke
PEG G Y W O O W R SHU S URG W I
ST RT TO FIN ISH M IN
M KES SERVIN GS
tablespoon brow n sugar
tablespoon chili pow der
teaspoon salt
beefflank steak pound
miniaturesw eetpeppershalvedand
seeded
mediumred onioncutinto thin
w edges
cups cherry tomatoes
mediumears sw eet cornhusks
removed
SALAD
cups torn mixed saladgreens
cup fresh cilantro leaves
cup reducedfatlime vinaigrette
O ptionalingredients cotija cheese
lime w edges and tortillas
In asm allbow l m ixbrown sugar chili
pow derand salt.Rub ontoboth sidesof
steak.
2 Placepeppersand onion on agrilling
grid;placeon grillrackoverm edium
heat.G rill covered 9-11m inutesoruntil
crisp-tender stirringoccasionally;add
tom atoesduring the last2 m inutes.
Rem ovefrom grill.
3Placesteakand corndirectlyon grill
rack;closelid.G rillsteak 8-10 m inuteson
each sideoruntilatherm om eterreads
145form edium rare;grillcorn 10-12
m inutesoruntillightlycharred turning
occasionally.
4D ividegreensand cilantroam ongfour
bow ls.Cutcorn from cobsand thinlyslice
steakacrossthegrain;placein bow ls.Top
w ith vegetablesand steak;drizzlew ith
vinaigrette. If desired serve w ith cheese
lim eand tortillas.
N O T E If you donot havea grilling grid,usea disposablefoilpan with holespokedinto the bottom with a meat fork.
PER SERVIN G 1 serving (calculatedwithoutoptional ingredients)equals351cal.,14 g fat(5 g sat. fat), 54 mg chol.,862 mg sodium, 33g carb., 7g fiber, 28gpro.
ONTHE
COVER
M EALS IN M IN U TES
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C hicken w ith F ire R oasted Tom atoes
M y skillet chicken w ith the colors and flavors ofItaly is so easy ire roastingtom atoes sound com plicated but all you have to do is open a can!
M ARGARET W ILSONSUN ITYCA
START T O FIN ISH MIN M AKES SERVINGS
t blespoons s lt free garlic herb
seasoning blend teaspoon salt teaspoon Italian seasoning teaspoon pepper teaspoon crushed red pepper flakes
optional boneless skinless chicken breast
halves ounces each
tablespoon olive oil canouncesfireroasted diced
tomatoesundrained pound fresh green beanstrimmed
tablespoons water tablespoon butter
Hot cooked pastaoptional
1 M ix the first five ingredients; sprinkleover both sides of chicken breasts. In alarge skillet, heat oil over medium heat.B rown chicken on both sides. A ddtomatoes; bring to a boil. R educe heat;simmer, covered, 10-12 minutes or until athermometer inserted in the chickenreads 165.2 M eanwhile, in a 2-qt. microwave-safe
dish, combine green beans and water;microwave, covered, on high for 3-4minutes or just until tender. D rain. R emove chicken from skillet; keep
warm. Stir butter and beans into tomatomixture. Serve with chicken and, ifdesired, pasta.
PER SERVING1 chicken breast half with 1cup bean mixture (calculated without
pasta) equals 294 cal., 10 g fat (3 g sat.fat), 102 mg chol., 681 mg sodium, 12 gcarb., 4 g fiber, 37 g pro.Diabetic
Exchanges:5 lean meat, 1 vegetable, 1 fat.
less th n
c lories
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Italian ardenrittata
I a ea scrapeyourplate frittatathatgets its yum fromfresh sageand Romano Pass itw ithmelonw edges fora standout breakfast
brunchor dinner SA LLY MALONEY LL S GA
STARTTOFINISH M I N MAKES SERVINGS
largeeggs
large egg whites
cup grated Romano cheesedivided tablespoonminced freshsage teaspoonsalt teaspoonpepper teaspoon olive oil
smallzucchinisliced green onionschopped
plum tomatoesthinly sliced
Preheatbroiler.Inalargebowl whisk
eggs eggwhites cupcheese sage salt
andpepperuntil blended.
2
Ina10 in.broiler safeskilletcoatedwithcookingspray heatoil over
medium highheat.Addzucchini and
greenonions;cookandstir 2minutes.
Reduceheattomedium low.Pourin egg
mixture.Cook covered 4 7minutesor
until eggsarenearlyset.
3 U ncover;topwith tomatoesand
remaining cheese.Broil 3 4 in.fromheat
2 3minutesoruntileggsarecompletely
set.Letstand5minutes.Cut intowedges.
HEA LTHTIPU sing sixeggw hites,w hichisequivalenttothreew holeeggs,saves
alm ost 30cal. and 4gram s fat perserving.
PER SERVIN G1 slice equals 183cal., 11gfat 5g sat. fat), 228m g chol., 655m g
sodium , 4g carb., 1g fiber, 18g pro.
D iabetic Exchanges:2 m edium -fat m eat1 vegetable.
meatless
m eal
M EA LS IN M IN U TES
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rilled ork Tacos yfam ilyravesa out thism oist porkwith sm okedpaprika and
pineappleI dish it up next to brow n rice and a salad of a ocado and tomatoes EG ELESKYB L CYNW YD PA
STARTTOFINISH M IN MAKES SERVIN GS
pound bonelesspork ribeye chops
cutinto inchcubes
tablespoonsplus teaspoonslimejuice divided
teaspoon sm oked or regular paprika
teaspoon salt teaspoonpepper cupcanned blackbeans rinsedanddrained
cup canned unsweetenedpineappletidbitsplustablespoon reservedjuice
tablespoonsfinelychoppedred onion
tablespoons chopped fresh cilantro
flourtortillas inchesw armedReducedfat sourcream or plain
yogurt optional
1 Inalargebowl,tossporkwith2tablespoons lime juiceand seasonings;let stand5 minutes. M eanwhile, ina
smallbowl,mixbeans, pineapple withreservedjuice,onion,cilantroandremaininglime juice.2 Threadporkontofourmetal orsoaked
wooden skewers. M oistena paper towelwithcooking oil;usinglong-handledtongs, rub on grill rack to coat lightly.
G rillkabobs, covered, over medium heat6-8 minutesor until tender, turningoccasionally. R emovepork from skewers; serveintortillas.Topwithbeanmixtureand,ifdesired,sour cream.P R S RVIN G 1 taco with cup salsa
(calculatedwithoutsourcream)equals433 cal., 16g fat(6g sat.fat),66mg chol.,670 mg sodium,41 g carb., 4 g fiber, 29g
pro.DiabeticExchanges:3 starch, 3medium-fat meat.
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ortob ello Onion
art e pairthis tart ith a salad fordinneror anegg for breakfast
RO B IN W A G G A N E R A JO SECA
START T O FIN ISH MIN
M AKES SERVIN GS
sheet frozen puff pastry thawed
tablespoons olive oil divided
pound sliced baby portobello
m ushroom s
large onion halved and thinly
sliced
teaspoon salt
large eggs
cup ouncescrum bled goat cheese
or G orgonzola cheese
teaspoons m inced fresh rosem ary
optional
1 Preheat oven to 400 . U nfold puffpastry onto a parchment paper-linedbaking sheet. U sing a sharp knife, score a border along edges of pastry. W ithinborder, prick pastry with a fork. B ake 8-10minutes or until golden brown. R emove
from oven. If center has puffed, flattengently with a spatula.2 M eanwhile, in a large skillet, heat 1tablespoon oil over medium-high heat.A dd mushroom s;cook and stir 4-5minutes or until lightly browned.R emove from pan. In same pan, addremaining oil and onion;cook and stir 2-3minutes or until lightly browned. R eturnmushrooms to pan;stir in salt.3 In a bowl, whisk eggs until blended;stir in cheese. P our into crust. Top evenly
with mushroom mixture. Bake 13-15minutes or just until cheese mixture isset. If desired, sprinkle with rosemary.PER SERVIN G 1 serving equals 503cal.,33g fat (10g sat.fat),128m g chol.,525m g sodium ,41g carb.,7g fiber,15g pro.
m e t ess
m eal
M EALS IN M IN U TES
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Basil BLTsEverybody goes for the bacon in this im pressive sandw ich If youve got
a garden harvest your fresh tomatoes and basil and pile them on ALISA LEW ISVER DAL W A
START TO FINISH M INMAKES SERVING S
cup mayonnaise or plain Greek yogurt tablespoons minced fresh basil
teaspoon lemon juice teaspoon salt
teaspoon garlic powder thick slices French bread diagonally
cuttoasted
lettuce leaves medium tomatoeseach cut into four
slices cooked bacon strips
In a smallbow l mix the firstfive
ingredients.Spread over four slices of
bread;top w ith lettuce tomatoes bacon
and remaining bread.
HEA LTH TIPC ut 100 cal.and 10 grams fatby switching from mayonnaise to non-fatGreek yogurt.
PER SERVIN G1 sandwich equals 319 cal.,20 g fat (5 g sat.fat),28 mg chol.,833 mg
sodium,22 g carb.,2 g fiber,12 g pro.
re dy in
15
O N T H E S ID Eresh P each Salsa
In a food processor coarsely chop
peeled and pitted peaches seeded
tom atocup chopped sw eet onioncup cilantroand slicedgarlic cloveAdd
can ozchoppedgreen chilies tspcider vinegartsp lim e juiceandtsppepperpulse just until blended Servew ith chips rv s SHA W N A L A U FER FO RT M Y RS FL
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MexicanH o t D o g s
ystepm om w as ornin exicoandintroduced usto hot dogsw ith
avocado andbacon e w ereinstantly hooked ow our whole
familymakes them AMANDA BRANDENBURG M ILTO N O H
STARTTOFINISH M IN MAKES SERVIN G S
mediumripe avocadopeeled
tablespoonlimejuiceteaspoon salt teaspoonpepper
hot dogs
hotdogbunssplit smalltomatochopped tablespoonsfinelychoppedredonion bacon stripscooked andcrumbled
1 Inasmallbowl,mashavocadowithafork, stirring inlimejuice,saltandpepper.G rillhotdogs, covered,overmediumheat7-9minutesoruntilheatedthrough,turningoccasionally.2 Serveinbuns.Topwithavocadomixture,tomato,onionandbacon.
PERSERVING1 servingequals 310 cal.,
19 g fat (7 g sat. fat), 29 mg chol.,844mgsodium,25gcarb.,2gfiber,11gpro.
ready in
O N T H E S I E
C ilan tro Lim e Fruit Sa lad
Combine cupsc nt loupeballs
peeled and finely chopped m ngoes
peeled and sliced kiw ifruitand
sliced b n n In a smallbow lcombine Tbsp minced fresh cil ntro Tbsp lim e
juice Tbsp honeyand
tsps ltToss w ith fruitServes
D ENETTE B RENTSPO RTERV ILLE A
M EALS IN M INU TES
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Sausag e Z ucchini SkilletThis Italian skillet dish started as a side for grilled salmon Then I
transformed it with sausage and rice to give it a new identity DEBBY AB ELFLAT RO K N
START TO FINISH MINMAKES SERVINGS
pound talian turkey sausage links
casings removed
large zucchini cut into in pieces
large sweet onion chopped garlic cloves minced
canouncesnosaltadded
diced tomatoes undrained teaspoon pepper
cups hot cooked brown rice
1 In a large nonstick skillet coated with
cooking spray, cook sausage, zucchini and
onion over medium-high heat 6-8
minutes or until sausage is no longer
pink, breaking up sausage into crumbles.
Add garlic; cook 1 minute longer. Drain.
2 Stir in tomatoes and pepper; bring to a
boil. Reduce heat; simmer, uncovered,
4-5 minutes or until liquid is evaporated,
stirring occasionally. Serve with rice.PER SERVING1 cups sausage mixturewith cup cooked rice equals 262 cal.,
8 g fat (2 g sat. fat), 42 mg chol., 483 mg
sodium, 33 g carb., 3 g fiber, 15 g pro.
Diabetic Exchanges:2 lean meat, 2
vegetable, 1 starch.
onepanwonder
ON THE SIDE
Sw irled ill R o lls
Open an oz tube of crescentdough do
not unroll Cut it into eight slices Place on
an ungreased baking sheet Bake at fo
minutes Mix Tbsp softened butter
tsp each onion powderand fresh dillBrush on warm rolls Serves 2
TASTE OF HOME TEST KITCHEN
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Tarrag on
D ijon Pork
C h o p s
Formysmokychops I add
tarragon for a hint ofherbs
Ifyou like a lot ofsauce double
or triple the ingredients
JU LIE NLER BELAIREKS
ST RTTO FINISHMIN
M KES SERVINGS
boneless pork loin chopsinch thickand ounces each
teaspoon garlic powder teaspoon pepper tablespoons olive oildivided pound sliced fresh mushrooms
green onionschopped cup D ijon mustard to teaspoons chipotle or other hot
pepper sauce tablespoon red wineoptional
tablespoon minced fresh tarragon
1 Preheat oven to 400. Sprinkle chops
with garlic powder and pepper. In a large
ovenproof skillet, heat 1 tablespoon oil
over medium heat. Brown chops on both
sides; remove from pan.
2 In same skillet, heat remaining oil
over medium-high heat. Add mushrooms
and green onions; cook and stir 3
minutes. Place chops over mushroom
mixture. Bake, uncovered, 8-10 minutes
or until a thermometer inserted in pork
reads 145.
3 Meanwhile, in a small bowl, mix
mustard, pepper sauce and, if desired,
wine; spread over chops. Bake 2 minutes
longer. Sprinkle with tarragon.PER SERVING1 pork chop with cupmushroom mixture equals 334 cal., 17 g
fat (5 g sat. fat), 82 mg chol., 417 mg
sodium, 8 g carb., 2 g fiber, 37 g pro.
Diabetic Exchanges:5 lean meat, 1 fat,
starch.
onepanwonder
M EALS IN M INU TES
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Southw est hicken inner yfamilyorders those giganti takeoutTexMex burritos but cant
finish themIve got a lighternoguilt alternative that loses the tortillaMARQUISHA TURNERAURORA CO
STARTTOFINISH MINMAKES SERVINGS
cupswater
tablespoons oliveoil divided teaspoon salt teaspoonpepper
cupuncookedlong grain rice
tablespoon tacoseasoning
bonelessskinlesschickenbreasthalves ounces each
cup cannedblack beans orpintobeans rinsed anddrained
cup choppedfreshcilantro teaspoon gratedlimepeel
tablespoons lime juice
O ptional toppings picodegallo
shreddedM exican cheese blend andsourcream
1 In a large saucepan,combinewater, 1
tablespoon oil,salt andpepper; bring to a
boil. Stirin rice. Reduceheat; simmer,covered, 15-17 minutesor until liquidis
absorbedand riceis tender.
2 Meanwhile,sprinkletacoseasoning
overbothsides ofchicken.In a large
skillet, heatremainingoilover medium
heat. Add chicken; cook 4-5 minutes on
each sideor until a thermometerreads
165.
3 In a microwave,heat beans until
warmed.To serve, gently stir cilantro,
limepeel andlime juice into rice; divide
among fourbowls.Cut chickeninto
slices.Placechickenand beans over rice;topas desired.
PERSERVING1 serving(calculatedwithoutoptional toppings) equals
398cal.,7gfat(1gsat.fat),63mgchol.,
678 mg sodium, 52g carb., 3g fiber, 30gpro.
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Tom atoH erb rilled
Tilap iaThis super tilapia w ith in er and
lem ntakes dinner ver the t p
w ithminimal prep rilling the fish infoil isabout aseasyas it gets
TRISHA KRUSEAGL I
STARTTOFINISH M IN MAKES
S RVINGS
cupfresh cilantroleaves
cup fresh parsley leaves
tablespoons olive oil
teaspoons grated lem on peel
tablespoons lem on juice
tablespoon coarsely chopped fresh
gingerroot teaspoon sea salt or kosher salt
divided
cups grape tom atoes halved
lengthwise
cups fresh or frozen corn
about
ounces
thaw ed
tilapia fillets
ounces each
1 Placethefirstsixingredientsinafoodprocessor;add teaspoonsalt.Pulseuntilmixtureisfinelychopped.2 Inabowl,combinetomatoesandcornstirin1tablespoonherbmixtureandremainingsalt.3 Placeeachfilletonapieceofheavy-dutyfoil(about12-in.square).Topwithherbmixture;spoontomatomixturealongsidefish.Foldfoilaroundfishandvegetables,sealingtightly.4 G rill,covered,overmedium-highheat6-8minutesoruntilfishjustbeginsto
flakeeasilywithafork.O penfoilcarefullytoallowsteamtoescape.PER SERVIN G
1 serving equals 270 cal.,9 g fat (2 g sat. fat), 83 mg chol., 443 mg
sodium, 15 g carb., 3 g fiber, 35 g pro.
Diabetic Exchanges:5 lean meat, 1 fat,
1 vegetable, starch.
less than
300calories
M EALS IN M IN U TES
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Turkey Pesto SubsItwas timetoamp upmy usual sandwichrotation I usedpestowith turkey
sw eetred pepper andonion to getthe crunch andm unch factor going
RUSTY KOLLELMWOOD IL
STARTTOFINISHMIN MAKES SERVINGS
teaspoons oliveoil divided
pound turkeybreast tenderloinscut
intothin strips
medium sweet redpepperjulienned mediumonionhalved and sliced
garlicclovesminced cuppreparedpesto
hoagiebuns splitpartway
slices provolone cheese halved
1Preheatbroiler.Inalargenonstick
skillet heat2teaspoonsoiloverm edium -
high heat.Add turkey;cook and stir5-6
m inutesoruntilno longerpink.Rem ove
from pan.
2Insam epan heatrem ainingoil.Add
pepperand onion;cookand stir3-4
m inutesoruntiltender.Add garlic;cook 1
m inutelonger.Returnturkey to pan; stir
in pesto. Rem ove from heat.
3Placebunson abaking sheet cutside
up.Top w ith turkeym ixtureand cheese.
Broil2-3 in.from heat1-2 m inutesor
untilcheeseism elted.PERSERVING1 sandwichequals579cal.,
27gfat(7gsat.fat),60mgchol.,958mg
sodium, 43 g carb., 3 g fiber, 43 g pro.
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Skillet eef
Pot toesirloin stripswithred potatoes and
resh rosem ary areseriouslyam azing and ready inafl shThekey
isprecookingpot toesin the
m icrow vetospeedtheprocess
T STE O HOMETESTKIT HEN
STARTTOFINISH MIN
MAKES SERVING S
poundsmediumredpotatoesabout
halved and cut intoin slices
cup w ater
teaspoon salt
pound beeftop sirloin steak cut into
thin strips
cupchoppedonion
tablespoonsolive oildivided
teaspoonsgarlicpepperblend
teaspoonsm inced freshrosem ary
1 Place potatoes,waterandsalt in amicrowave-safe dish;microwave,covered,on high for7-9 minutesoruntilpotatoes are tender. D rain.2 M eanwhile,tossbeef with onion, 2tablespoons oilandpepperblend.Place alarge skilletovermedium-highheat.A ddhalf of the beef mixture;cook and stir2-3minutesoruntilno longerpink. R emove
from pan;repeat with remainingbeefmixture.3 In aclean skillet,heat remainingoilovermedium-high heat.A dd potatoes;cook 4-5 minutesoruntillightlybrowned,turningoccasionally.Stirinbeef mixture androsemary.PER SERVIN G 1 cupsequals 320 cal.,16 g fat(4 g sat. fat), 63 mg chol., 487 mg
sodium, 20 g carb.,2 g fiber, 23 g pro.DiabeticExchanges:3 lean meat, 2 fat, 1starch.
M EALS IN M IN U TES
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heesy Sum m er Squash Flatbread sW hen you want a meatless meal with M editerranean style these flatbreadssmothered with squash hummus and mozzarella deliver the goods
M ATTH EW H ASSFRANK INW I
START TO FIN ISH MIN M AKES SERVING S
sm all yellow sum m er squash sliced
inch thick
tablespoon olive oil
teaspoon salt
cups fresh baby spinach coarsely
chopped
naan flatbreads
cup roasted red pepper hum m us carton ouncesfresh m ozzarella
cheese pearls
Pepper
Preheat oven to 425. Toss squash
w ith oil and salt; spread evenly in
a 15x10x1 in. baking pan. Roast 8 10
m inutes or until tender. Transfer to a
bow l; stir in spinach.
2 Place naan on a baking sheet; spread
w ith hum m us. Top w ith squash m ixture
and cheese. Bake on a lower oven rack 4 6
m inutes or just until cheese is m elted.
Sprinkle w ith pepper.PER SERVING topped fl tbre d equ ls
332cal., 20g fat 9g sat. fat), 47m g chol.,
737m g sodium , 24g carb., 3g fiber, 15g
pro.
O N T H E S ID ETom atoes w ith V inaig rette
In a jar w ith a tightfitting lid combinecup vinegar cup canola oil cupsugar tspseasoned saltand a dash of
peppershake well Serve over
tomatoes cut into wedgesand lettuce
Serves 2 JO ANNE SH E W C H U K ST ENED IC TSK
meatless
m eal
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Th i hicken
P st Skillethisgorgeous angkokstyle
pasta has been a faithfulstandbyfor m anyyears and alwaysgetsloads ofpraise For a potluckwe
increase it and do it aheadSUSANTENPASMYRTLECREEK OR
STARTTOFINISHM INMAKES SERVINGS
ouncesuncooked w hole w heat
spaghetti
teaspoonscanolaoil
packageounces fresh sugar snappeastrimmed andcut diagonally intothinstrips
cups julienned carrots aboutounces
cupsshreddedcookedchicken cupThaipeanutsauce
mediumcucumber halvedlengthwiseseededandsliced
diagonnallyChoppedfresh cilantro optional
1 Cookspaghettiaccordingtopackage
directions;drain.
2 Meanwhile,in a largeskillet,heatoil
overmedium-highheat.Addsnappeas
andcarrots;stir-fry6-8minutesor until
crisp-tender.Addchicken,peanutsauce
andspaghetti;heat through,tossingto
combine.
3 Transfertoaservingplate.Topwith
cucumberand, ifdesired, cilantro.
HEALTH TIPFruits are typicallyassociated withthe antioxidant vitamin
C,but sugar snap peas are an excellentsource as well.
PERSERVING1 cups equals 403 cal.,15 g fat (3 g sat. fat), 42 mg chol.,432 mg
sodium,43gcarb.,6gfiber,25gpro.
DiabeticExchanges:3 leanmeat, 2
starch, 2 fat, 1 vegetable.
MEALS IN MINUTES
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Spice R ubbed C hicken Thighs
or our m usthave m eal we roast chicken using bonein skinon thighs This healthy versionwithout skin and bones has a zesty rub of turm eric paprika and chili powder
BILL STALEY MONROEVILLE P
START TO FINISH M IN MAKES SERVINGS
teaspoon salt
teaspoon garlic pow der
teaspoon onion pow der
teaspoon dried oregano teaspoon ground turm eric teaspoon paprika
teaspoon chili pow der teaspoon pepper
boneless skinless chicken thighs
about pounds
1 In a small bowl, mix the first eightingredients. Sprinkle over both sides ofchicken.2 Moisten a paper towel with cookingoil; using long-handled tongs, rub on grillrack to coat lightly. G rill chicken, covered,
over medium heat or broil 4 in. from heat6-8 minutes on each side or until athermometer reads 170.PER SERVING1 chicken thigh equals169cal.,8gfat(2gsat.fat),76m gchol.,460m gsodium ,1gcarb.,0fiber,21gpro.
Diabetic Exchange:3leanm eat.
less than
300calories
ON THE SIDE
Grilled Potatoes with R anch
Mix Tbspoliveoil Tbsp barbecue
seasoning minced garlic clovesand
tsp lemon juiceToss with lbs
quartered red potatoesSeal in a double
thickness of heavyduty foil Grill coveredover m edium heat m inutes M ixcupranch dressing tspbacon bits
tsp m incedchivesand a dash ofhot
sauceServe with potatoesServes
CRAIG CARPENTERCOR OPOLIS P
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erryTurkey
SandwichMyturkey sandwich with freshstrawberries creamcheeseand
Swiss getsa big thumbsupMake itwithwholewheatoatmealor
sunflowerbreadEDWARDMEYERARNOLD O
STARTTOFINISHM INMAKES SERVIN G S
t lespoonsreducedfatspreadable
creamcheese
teaspoons finelychopped pecans
sliceswholewheat bread
lettuceleaves
slicesreducedfat Swisscheese pound thinlysliced deliturkey breast
freshstrawberriessliced
Inasmallbow mixcreamcheeseand
pecans Spreadover twoslicesofbread;
topwithlettuce cheese turkey
strawberriesandremainingbread
PERSERVING1 sandwichequals319cal.,
12g fat (5gsat. fat),45mgchol.,847mg
sodium,32gcarb.,4gfiber,26gpro.
DiabeticExchanges:3leanmeat,2
starch,fat.
ready in
10
ON THE SIDE
Grilled alsam ic-Lim e
Sweet Potatoes
Peel and cut large sweet potatointo
w edgestoss w ith tspoliveoil tsp
saltand dashpepper G rill on a greased
rack covered over m edium heat for
m inutes or until tender turning
occasionallyM ix Tbspeach m inced freshcilantro brown sugarandlime juiceand
tspbalsamic glazetoss w ith potato
w edgesServes 2
RAQUEL PERAZZO WEST NEW YORK NJ
MEALS IN MINUTES
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M editerranean M eatball SandwichesI grow onionsgarlic and herbs so thats what I use in these saucysandwiches
Make patties or formthe ground beef into meatballs insteadALYSHABRAUNST CATHARINES ON
STARTTOFINISH MIN MAKES SERVINGS
sm ll onionfinelychopped cupmincedfreshparsley teaspoonsalt
teaspoonpepper
pound ground beef
wholepita breads warmed
RefrigeratedtzatzikisauceOptionaltoppingsslicedtomato
choppedred onion and shredded
lettuce
1 In a largebowl,combineonion,
parsley, salt and pepper. Add beef; mix
lightlybutthoroughly. Shape intofour
4x2-in.oblongpatties.
2 Grill patties,covered, over medium
heat orbroil4 in.fromheat4-6minutes
on each side oruntil a thermometerreads
160. Serve on pitas with tzatziki sauce
andtoppings as desired.PERSERVING1 serving(calculated
withoutsauceandtoppings)equals
379cal.,14gfat(5gsat.fat),70mgchol.,
682mg sodium, 35 g carb., 2 g fiber, 26 g
pro.
O N T H E S I D E
em on- asil ow Ties
Cook cupsofbow tie pasta Saute
m inced garlicclove in tsp oliveoilfor
m inute Add Tbsp lemonjuice
tsp grated lemonpeel tsp saltand
tsp pepper Stirin drained pastaand
cup sliced fresh basil Top w ith cup
shreddedParmesancheeseServes
MICHELLE HARBOUR LEBANON TN
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CurrShri p
I created this Indianstyle
shrimpwhenwewereentertaininsomefriends oneofourfavoritethin stodo Itw orksonthe
stovetoporthe rillSHANACONRADTA LETONW
STARTTOFINISH M IN
MAKES SERVIN GS
tablespoon oliveoil cupfinely chopped onion pounduncookedshrimp per
poundpeeledanddeveined
garlic clove minced teaspoon curry powder cup fatfree plain Greek yogurt
tablespoons chopped fresh cilantro tablespoon water teaspoon salt teaspoon pepper
Hot cooked rice optional
1 In a large skillet, heat oil over
medium-high heat. Add onion; cook and
stir 1-2 minutes or until tender. Add
shrimp; cook and stir 2 minutes. Add
garlic and curry powder; cook and stir
30-60 seconds longer or until shrimp
turn pink.
2 Remove from heat. Stir in remaining
ingredients. If desired, serve with rice.
PER SERVING cup equals 147 cal., 5 gfat (1 g sat. fat), 138 mg chol., 293 mg
sodium, 3 g carb., 1 g fiber, 21 g pro.
Diabetic Exchanges:3 lean meat, fat.
ready in
15
MEALS IN MINUTES
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Honey ThymeGrilled ChickenFor grilling chicken I wanted a marinade different from barbecue sauce so I pulled outsome honey and thyme If youhave time let the chicken marinate awhile to boost flavor
NOELBIGELOWA EXANDRIAA
STARTTOFINISHMINMAKES SERVINGS
cup oliveoil cuphoney
garliccloveminced
chickendrumsticks about pounds
teaspoon driedthyme
teaspoon salt teaspoon pepper
Ina smallbowl,whiskoil,honeyand
garlicuntil blended. Sprinkle drumsticks
with seasonings.
2 Moisten a paper towel with cooking
oil;usinglong-handledtongs, rubon grill
rack tocoatlightly. Grill chicken, covered,
over mediumheat 15-20 minutes or until
a thermometerreads 170-175,turning
occasionally and brushinggenerously
withhoneymixture duringthelast 5minutes.
PERSERVING2 chickendrumsticks
equals418cal.,26gfat(5gsat.fat),
95mgchol.,531 mg sodium, 18 g carb., 0fiber, 29 g pro.
O N T H E S I D E
Pea n Peanut Salad
Combine oz frozen peas thawed
cup eachdry roastedpeanuts and
chopped celery cooked andcrumbled
bacon stripsand cupchopped redonionCombine cupmayonnaise and
cup zesty Italiansalad dressing stir into
salad Refrigerate until serving Serves
LAURINDA NELSON PHOENIX AZ
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Grilled p lantParmesan
StacksWe love eggplant Parmesan but
when its hot outside thedish feelstooheavy Grilledeggplant slicestoppedwith tomatomozzarella
andParm satisfy everyoneJOANNPARLIN
LITTLEE HAR ORTOW NSHIPN
STARTTOFINISH M IN
MAKES SERVINGS
large eggplantaboutpounds teaspoonsalt
tablespoon oliveoil teaspoonpepper
log poundfreshmozzarellacheese cutintosixteenslices
large tomatocut into eightslices cupshreddedParmesancheese
Choppedfreshbasilor parsley
1 Trimendsofeggplant; cuteggplant
crosswiseintoeightslices.Sprinklewith
salt; letstand5minutes.
2 Bloteggplantdrywithpapertowels;
brushbothsideswithoil andsprinkle
withpepper.Grill,covered,overmedium
heat4-6minutesoneachsideoruntil
tender.Removefromgrill.
3 Topeggplantwithmozzarellacheese,
tomatoandParmesancheese.Grill,
covered, 1-2minutes longeroruntil
cheesebeginstomelt.Topwithbasil.
PERSERVING2eggplantstacksequals
449cal.,31gfat(18gsat.fat),96mg
chol.,634mgsodium,15gcarb.,5gfiber,
26gpro.
meatless
meal
MEALS IN MINUTES
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Feta Garbanzo ean SaladThis superuick chickpe s l d is hit w ith m y crowd If there are
any leftovers rarely happens turn them into a pita for lunchJUDY DOEPELCHARLTON NY
START TO FINISH MIN MAKES SERVINGS
can ouncesgarbanzo beans
rinsed and drained cups coarsely chopped English
cucumberabout medium
canouncessliced ripe olives
drained medium tomato seeded and chopped cup thinly sliced red onion
cup chopped fresh parsley
tablespoons olive oil tablespoon lemon juice teaspoon salt teaspoon pepper
cups torn mixed salad greens cup crumbled feta cheese
Place the first 11 ingredients in a large
bowl; toss to combine. Sprinkle withfeta cheese.
PER SERVING2 cups equals 268 cal., 16 gfat (3 g sat. fat), 8 mg chol., 586 mg
sodium, 24 g carb., 7 g fiber, 9 g pro.
Diabetic Exchanges:3 fat, 1 starch, 1 lean
meat, 1 vegetable.
m e t ess
meal
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Corn ue adillaM y cheesy corn quesadillas takeonlym inutesgoingfrom skillet
to t leTheym kecr ve leleftoversfor rown g lunches
sopac the salsa tooDARLENEBRENDENSAL M OR
STARTTOFINISH M INMAKES SERVINGS
ups ounces shredded MontereyJack or pepp er jack cheese
cup resh or rozen corn
green onions thinly sliced cup chopped fresh cilantro
tablespoons sour cream
tablespoon minced chipotle peppers
in adobo sauce
flour tortillas inches
teaspoon canola oil
Guacamole optional
1 Place the first six ingredients in a large
bow l; toss to combine. To assemble
lightly brush the tops of tw o tortillas w ith
teaspoon oil; turn over. Top w ith
cheese mixture and remaining tortillas.
Brush tops w ith remaining oil.
2 Place a large nonstick skillet over
medium heat. In tw o batches cook
quesadillas 1-2 minutes on each side or
until golden brow n and cheese is melted.
Cut each quesadilla into six w edges. If
desired serve w ith guacamole.
PER SERVING3 wedges (calculated
without guacamole) equals 380 cal., 19 g
fat (10 g sat. fat), 43 mg chol., 524 mg
sodium, 36 g carb., 3 g fiber, 16 g pro.
ready in
15
M EALS IN M INU TES
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Greek-Style RavioliI took an Italian dish and gave it a Greek twist with spinach olives and fetaI like serving this easy weeknight ravioli with garlic cheese toast
HETTI W ILLIAMSRAPID CITYSD
START TO FINISH MINMAKES SERVINGS
frozen cheese ravioli
pound lean ground beef% lean
cup canned diced tomatoes with basiloregano and garlic
cup fresh baby spinach
cup sliced ripe olives cup crumbled feta cheese
Cook ravioli according to package
directions; drain. M eanwhile in a skillet
cook beef over medium heat 4-6 minutes
or until no longer pink; drain. Stir in
tomatoes; bring to a boil. Reduce heat;
simmer uncovered 10 minutes stirring
occasionally.
2 Add ravioli spinach and olives; heat
through stirring gently to combine.
Sprinkle w ith cheese.PER SERVING1 cups equals 333 cal.,
12 g fat (5 g sat. fat), 61 mg chol., 851 mg
sodium, 28 g carb., 4 g fiber, 23 g pro.
Diabetic Exchanges:3 lean meat, 2
starch, fat.
O N T H E S I E
Tossed Salad with
Simple Vinaigrette
In a bowl combine cups leaf lettuce
cup sliced cucumber cup chopped
tomato sliced basilleaves and slicedgreen onionIn a small bowl whisk
tsp rice vinegar tsp olive oiland a
dash each saltandpepper Pour over
salad toss to coat Serves 2
MARTHA ATWELLALAMOGORDONM
serves
2
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hardacon
LinguineI use Swiss chard everyway I canand that includes stirring it into thisbreezy linguineWhen youre shorton time this dish keeps life simple
DIANENEMITZLUD NG ON MI
STARTTOFINISHMIN
MAKES SERVINGS
ounces uncooked whole wheatlinguine
baconstrips chopped
garlicclovesminced cup reducedsodiumchickenbroth cupdrywhite wine or additional
chickenbroth teaspoon salt cups chopped Swisschardabout
ounces cupshreddedParmesancheese
1 Cooklinguineaccordingtopackage
directions;drain.Meanwhile,in alarge
skillet, cookbaconovermediumheat
untilcrisp, stirringoccasionally.Add
garlic;cook1minutelonger.
2 Addbroth,wine,saltandSwisschard
toskillet;bringtoa boil.Cookandstir4-5
minutesoruntilchardistender.
Addlinguine;heatthrough,tossingto
combine.Sprinklewithcheese.
HEALTHTIP ThedarkgreencolorofSwisschard is a cluethat its an excellent source
of immune-boostingvitamin A.
PERSERVING1 cup equals353 cal., 14 gfat (5 g sat. fat), 23 mg chol.,633 mg
sodium,47gcarb.,7gfiber,14gpro.
DiabeticExchanges:3 starch, 1 medium-fat meat, 1 vegetable.
MEALS IN MINUTES
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C runchy Tuna W raps e stuff our tortilla wraps with tuna and crunchies like celery red pepper
and water chestnuts for a bit of zip that shakes up standard tuna salad ED IE F R M FARMIN TON NM
ST RT TO FINISH MINM KES SERVINGS
pou h ounceslight tuna in w ater
cup finely chopped celery
cup chopped green onions
cup sliced w ater chestnutschopped
tablespoons chopped sw eet redpepper
tablespoons reducedfat m ayonnaise
teaspoons prepared m ustard
spinach tortillas inchesroom
tem perature
cup shredded lettuce
In a small bowl mix the first seven
ingredients until blended.Spread over
tortillas;sprinkle with lettuce.Roll up
tightly jelly-roll style.
PER SERVING wrapequals312cal.,10gfat(2gsat.fat),38mgchol.,628mgsodium,34gcarb.,3gfiber,23gpro.D iabetic E xchanges:3leanmeat,2starch, fat.
serves
2
O N T H E S I E
W atermelon lueb erry Salad
Stir together Tbsphoney tsp lemon
juiceandtsp m inced fresh mintToss
with cup seeded chopped watermelonand cup blueberriesServes 2
JENNI SH ARPMILWAUKEE WI
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A TASTE OF HOME BOOK
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INTERNATIONAL STANDARD BOOK NUMBEREPub Version
Adobe Version
PICTURED ON COVERFajita in a Bowl
COVER PHOTOGRAPHER Dan RobertsSET STYLIST Melissa FrancoFOOD STYLISTShannon Roum
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