Honey Roasted Peanut Salad

Real prep time: 15 minutes
Cook time: 90 seconds
Serves: 8
Side dish suggestions: This is a side dish!

Supplies:
• Cutting Board
• Knife
• Small Sauce Pan
• Small Whisk
• Salad Bowl
• Tongs

From the freezer:
• None

From the pantry:
• 1/3 C. Sugar
• 1/3 C. Red Wine Vinegar
• 1/3 C. Vegetable Oil (Don’t use Olive)
• Honey Roasted Peanuts

Fresh:
• 1 Red Bell Pepper
• Green Onion
• Apple Chunks or Mandarin Orange Slices
• Chopped Carrots
• Mixed Greens

Preparation:
1. Bring sugar and red wine vinegar to a boil for about 60 seconds, stirring constantly. Remove from heat and let cool completely.
2. Wash greens, chop fruits and veggies. Throw it all in a salad bowl. Add honey roasted peanuts.
3. When sugar/red wine vinegar mix is completely cooled, stir in vegetable oil. Mix well and pour over salad. Toss well and serve immediately. Enjoy!

Not-so-Sloppy Joes

A summertime switch from the traditional hamburger!

Real prep time: 10 minutes
Cook time: 15 minutes
Serves: 4 adults
Side dish suggestions: corn on the cob, cantaloupe

Supplies:
• Large skillet
• Toaster

From the freezer:
• 1# ground beef or ground turkey

From the pantry:
• 1 can tomato paste (6 oz)
• 1 tbl chili powder
• ½ tsp black pepper
• ½ tsp salt
• 1 tsp cumin
• 1 clove garlic, minced
• 2 tbl cooking oil

Fresh:
• 1 red bell pepper, diced
• ½ yellow onion, diced
• ½ c sour cream, optional
• ½ c shredded cheese, optional
• Toasted buns

Preparation:
1. Heat large skillet to medium with cooking oil, bell pepper, onion, and garlic. Stir often, cooking for 3 minutes or until vegetables begin to soften.
2. Add ground meat and cook until no pink remains. Drain off grease.
3. Turn heat to low. Add spices and tomato paste, stir well.
4. Serve on toasted buns topped with sour cream and cheese, if you wish.

From Real Simple’s Great Food Fast
*If you add the corn to the water when you add the meat, everything should turn out on time.

Cuban Fried Rice

A true last-minute recipe - quick & easy! Great as a one-dish meal, or can wrap the rice in a tortilla & serve. Best not to freeze as rice gets mushy once thawed.

Real prep time: 30 min from start to ready
Serves: 4
Side dish suggestions: Salad, tortilla chips/dip

Supplies:

• Large skillet

From the pantry:

• 1 can pineapple chunks or tidbits



• 1 can black beans, drained & rinsed



• 1 Tbsp. olive oil



• 1 cup white or brown rice (uncooked)



• Jamaican Jerk seasoning (I use Jamaican Me Sweet, Hot & Crazy marinade)

Fresh:

• 1 green or red bell pepper, chopped



• 1 onion, chopped



• 1 ham steak, chopped or use leftover ham (approx. 2 cups)



• 1 jalapeno pepper, sliced (optional)



• Lime wedges (optional)

Preparation:

1. Cook rice according to package directions.



2. Saute ham, onion & bell pepper in olive oil over medium heat until onion is tender.



3. Add beans, pineapple & jalapeno with a little of the pineapple juice.



4. Add Jamaican Jerk seasoning to taste (a little goes a long way).



5. Stir in cooked rice & more pineapple juice until mixture is desired consistency.



6. Serve with lime wedges!
   

Ranch Chicken

Easiest. Chicken. Ever.

Real prep time: 5 minutes
Cook time: 25 minutes
Serves: Varies
Side dish suggestions: Rice pilaf, green vegetable

Supplies:

• Baking pan or dish
• Cooking spray
• Gallon resealable bag

From the freezer:

• Chicken breast(s)

From the pantry:

• Ranch dressing (premade or make your own)

Preparation:

1. Add 1/4 c ranch dressing per chicken breast to bag. Add chicken breasts to bag and smash around to coat. Let marinate in fridge overnight.
2. Bake chicken breast(s) on greased baking sheet at 375 degrees for 20-25 minutes or until chicken is barely browning on top and has no pink inside.  

Pork Picante

Real prep time: 5 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions: steamed carrots with butter and cinnamon

Supplies:

• Medium skillet
• Medium pot

From the freezer:

• 1# pork loin, cut into 1-inch cubes

From the pantry:

• 2 c instant rice
• 1 c medium salsa
• 1/3 c peach or apricot preserves
• 1 c petite diced tomatoes
• 1 tbl cornstarch
• cooking oil

Preparation:

1. Cook rice according to package directions.
2. Heat oil in skillet over medium-high heat. Stir fry until no longer pink on outside (5-8 minutes).
3. Meanwhile, whisk together salsa, preserves, and diced tomatoes. Stir in cornstarch.
4. Add salsa mixture to pan and cook until bubbly and slightly thickened.

Sauce will be soupy. Serve over rice.

Mango Wraps

Real prep time: 25 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions: black beans with lime, garlic, and cilantro

Supplies:

• Medium skillet

From the freezer:

• 1# london broil, chicken breast, or pork loin, sliced

From the pantry:

• 4 whole wheat tortillas
• cooking oil

Fresh:

• 4 oz spinach leaves, washed and dry
• 1 mango, peeled and thinly sliced
• 1 red bell pepper, thinly sliced
• 1/4 c sour cream
• 1/2 tsp cumin
• 1 tsp lime juice
• Optional: shredded carrot

Preparation:

1. Heat oil in skillet over medium-high heat. Cook meat until no longer pink (8-10 minutes). Set aside on a paper towel on a plate.
2. Meanwhile, whisk together sour cream, cumin, and lime. Add mango and bell pepper and toss to coat (also add carrot; optional)
3. On tortillas, layer spinach leaves and mango/pepper mixture. Top with meat. Roll and slice diagonally.
4. Serve warm or refrigerate and eat cold.

Approx calories: 350 for one wrap as shown (london broil, no carrot)

Fajitas

Real prep time: 10 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions, corn on the cob, grapes

Supplies:

• Large skillet

From the freezer:

• 1# boneless skinless chicken breast OR red meat (sirloin, top round, flank steak all work)

From the pantry:

• 1 packet fajita seasoning
• 4 whole wheat tortillas
• 1 tbl cooking oil

Fresh:

• 2 bell peppers, thinly slices (I use one green and one red)
• 1/2 yellow onion, sliced into thin strips
• Optional: sour cream, shredded cheese

Preparation:

1. Heat oil in skillet over medium-high heat. Add meat; sprinkle with half the fajita seasoning and stir fry until no pink shows. Remove meat.
2. Immediately add vegetables to skillet. Sprinkle with remaining fajita mix. Stir and cover for 3 minutes.
3. Remove cover and add meat back to pan. Stir until combined and vegetables reach desired tenderness.
4. Scoop filling onto tortillas. Top with sour cream and cheese, if desired.

Approx. calories: 400 per fajita, as shown

Apricot Veggie Stir Fry

Real prep time: 20 minutes, including cooking
Serves 4
Side dish suggestions: seasonal fresh fruit, Hawaiian rolls

Supplies:

• Large skillet
• Small saucepan

From the freezer:

• 1# boneless pork loin OR boneless skinless chicken breast, cut into small chunks
• 1 10 oz bag stir fry vegetables, frozen

From the fridge:

• 2 tbl soy sauce
• 1/3 c sugar free apricot preserves

From the pantry:

• 1 tbl cornstarch
• 2 c whole grain rice
• 1 tbl cooking oil

Preparation:

1. Cook rice according to directions. (Buy instant if you're aiming for short cook times!)
2. In a small bowl, stir together apricot preserves, soy sauce, cornstarch, and 2 tbl water. Set aside.
3. In a large skillet, heat cooking oil over medium-high heat. Add meat and cook until no pink remains, about 3 minutes.
4. Add vegetables. Stir. Cover for 3 minutes. Stir and cook for 2 more minutes, or until vegetables are hot through.
5. Add apricot mixture to skillet and reduce heat to medium. Cook for 2 minutes, stirring, while sauce thickens. Serve over rice.

Approx. calories: 400 per serving (1/2 c rice with 1 c topping)

Cashew Chicken with Pineapple

Real prep time: 10 minutes
Cook time: 5 minutes
Serves 2
Side dish suggestions: steamed vegetables, couscous

Supplies:

• Food processor or mini-chopper
• Medium skillet

From the freezer:

• 2 boneless skinless chicken breasts, cut into 1" wide strips

From the pantry:

• 1 small jar chunked pineapple
• 1/4 c cashews (or substitute peanuts)
• 1 slice whole wheat bread
• 1/4 tsp salt
• 1 tbl cooking oil

Fresh:

• 1 tbl chopped cilantro
• 1 tsp lime juice (or from the fridge if you buy the little green lime juice thing like I do)

Preparation:

1. Combine cashews and bread slice in a food processor. Pulse until fine crumbs form. Sprinkle onto a plate.
2. Coat all sides of the chicken strips with the cashew mixture.
3. Heat a large skillet over medium high heat. Add cooking oil. Add chicken strips. Cook for 5-6 minutes, turning once, or until done.
4. Combine pineapple chunks, cilantro, and lime juice in a small bowl. Serve on top of chicken strips.

Approx. calories: 225 for 1 chicken breast and 1/2 c pineapple mixture

Balsamic Salmon Filets

Real prep time: 5 minutes
Cook time: 8 minutes
Serves: 4
Side dish suggestions: roasted red potato wedges, peas or corn on the cob

Supplies:

• 13x9 metal or glass pan
• aluminum foil
• small bowl

From the freezer:

• 4 - 6 oz skinless salmon filets

From the pantry:

• 1/4 c olive oil
• 1/4 c balsamic vinagrette
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp dried thyme, optional

Preparation:

1. Place aluminum foil in pan for easy clean-up. Heat oven broiler (set to low if your oven has two settings). Set oven rack about 8-10 inches from the top.
2. Whisk together all pantry ingredients.
3. Place salmon filets in pan. Pour half of the marinade over the top. You can either let this set all day in your refrigerator or cook immediately.
4. Broil filets for 3-4 minutes. Remove from oven, turn over, pour remaining marinade on top, and return to oven for 3-4 minutes longer.

Approx calories: 250 per serving (6 oz salmon filet)
Cooking tip: If you are preparing roasted red potatoes as well, zap them in the microwave for a few minutes first. Then make a divider with your aluminum foil in the pan. Spread the red potatoes on the other side of the foil divided. Cook alongside the salmon. Yum! :)

Fast Fiesta Soup

Real prep time: 5 minutes
Cook time: 5-20 minutes
Serves: 4 medium bowls
Side dish suggestions: corn muffins or cheese quesadillas, green salad

Supplies:

• Can opener
• One medium pot

From the pantry:

• 1 can black beans, rinsed and drained
• 1 can whole kernel corn, drained
• 1 can diced tomatoes and green chilies
• 1 can (5.5 oz) V8 juice

Preparation:

1. Dump all ingredients into pot.
2. Heat through and serve.

*Also great topped with shredded cheese and sour cream... but then it's not so healthy!
Approx calories: 200 per serving