Table Of ContentFrom Jonny:
I dedicate this book to everyone who is working to improve the health and welfare of our children with
better nutrition. And to Michael Pollan, whose work has been so important in raising our consciousness
about food. And to nutritionist and humanitarian Robert Crayhon, who continues to inspire so many people
every single day.
From Jeannette:
I dedicate this book to my Real Food Moms partner Tracee Yablon Brenner, to my cousin Jodi Bass, to
my bestie Lisa Kerr, and to all the other moms and wives like us who are doing what we can to keep getting
delicious, nourishing food on the table night after night (after night, after night…!).
Clockwise from top left:
A Healthier Meatloaf with Chutney, page 179; Anytime Fast Fruity Skillet Cake, page 162; 15-Minute Low-Cal Shrimp and Citrus Ceviche, page 86 Lean and Light Sesame Thai Chicken and Broccoli,
page 30
CONTENTS
:
INTRODUCTION
How to Create the Healthiest, Quickest, and Most Delicious Meals on Earth
1 Fast, Fabulous, and Healthy Meals from Prep to Plate in 15 Minutes
Poultry
Meat
Seafood
Meatless
2 15-Minute Prep It and Forget It Meals
Poultry
Meat
Seafood
Meatless
3 The 25 Healthiest Quick Snacks
Savory
Sweet
4 What Nutritional Labels Really Mean
ACKNOWLEDGMENTS
ABOUT THE AUTHORS
INDEX
THE RECIPES
1 Fast, Fabulous, and Healthy Meals from Prep to Plate in 15 Minutes
Poultry
Speedy and Spicy Curried Apricot Chicken Salad
Protein-Packed Chicken in Sun-Dried Tomato Cream over Quick Quinoa
Simple, Satisfying Southwest Chicken-Pinto Bean Stew
Lean and Light Sesame Thai Chicken and Broccoli
Nutritious and Delicious Sweet-and-Sour Chicken
One-Step Tangy Tarragon Chicken Salad
Easy Grilled Chicken with Seeded Honey-Mustard Sauce
Chicken Pilaf in a Pinch
Quick Chicken-Mushroom Madeira
SuperFast Super-Protein Salad
Easy One-Pot Chicken Miso Soup
Comforting Broccolini Farfalle with Chicken Sausage
Fast, Flavorful Fiber: Rosemary Apple-Poached Chicken and Barley
Sweet, Speedy, Sinless Barbecue Roll-Ups
Quickie Chicken-Chutney Quesadillas with Fontina
Easy Asian Endive Wraps
Smoked Turkey-Apple Cobb Salad in Seconds
One-Pot Pleasure: Swiss Chard and Turkey Soup
Ginger-Apricot Turkey Fillets in a Jiffy
Terrific Teriyaki Turkey and Glass Noodles in No Time
A Healthier Sandwich: Turkey-Apple DeLight
Slimming, Sweet, and Savory Turkey-Apple Sausage
Meat
Gorgonzola Beef with Spinach, SuperFast
BodyBuilding Broiled Steak with Mushrooms
Healthy Peanut-Hoisin Beef and Bean Sprouts in Seconds
Iron-Rich Blackstrap Balsamic Steak
Quick-Sizzle Beef Satay Shish Kebab
Cheater Fajiters
Game Time Five-Layer Salad, Lightened
15-Minute Middle Eastern Lamb Chops
Protein Powerhouse Lamb with Figs in a Flash
Luscious Moroccan Lamb Burgers in Less Time
Easy Grilled Lamb Chops Dijon
Seafood
Thyme-Saving, Fiber-Fantastic Grilled Bass over Fennel
Fortified Fish Soup with Sweet Onion
Antioxidant Paradise: Teriyaki Salmon with Pineapple
Jonny’s Mega Omega Salmon in a Snap
Heart-Healthy Smoked Salmon with Whole-Wheat Orzo
Simple and Sweet Chili Salmon Cakes
A Healthier Sandwich: Ginger-Salmon Pocket on the Go
Hasty and Tasty Shrimp Cilantro Soup
Shrimp Stir-Fry Salad in No Time
Flavor in a Flash: Shrimp-Fried Rice
Swift and Savory Shrimp Sauté with Chèvre and Roasted Reds
15-Minute Low-Cal Shrimp and Citrus Ceviche
Tasty, Time-Saving Thai Shrimp and Rice Noodle Salad
Nutrient-Filled Chilled Shrimp Salad
Speedy, Spicy Shrimp over Low-Carb Zucchini “Pasta”
Light and Sassy Caribbean Seafood Salad
Quick Energy Coconut-Lime Salmon and Couscous
Fresh and Fast Lemon-Pesto Crabmeat Quinoa
Crab-Acados
One-Pot Sherried Scallops and Collards without the Calories
Busy Day Whole-Grain Linguine with Clam Sauce
No-Fuss Mussels in Spicy Beer Broth
Tone Up with 10-Minute Tilapia over Lemony Tomatoes
Light and Breezy Wasabi Tuna Boats
Power-Up with Quick and Healthy Curried Halibut
Simple and Energizing Salad Niçoise
Tuna Sashimi with Edamame Daikon Rice Threads
Super-Selenium Bluefish in a Snap
Light and Lemony 10-Minute Flounder
Fast and Fiery Smoked Trout Wraps
Meatless
Potassium Powerhouse: Quickest Artichoke Pasta
Not Your Average Penne
Quick, Whole-Grain Camembert Quesadillas
Nutritious Hummus-in-a-Hurry-Stuffed Tomatoes
Effortless Antioxidant Tomato Salad
Quick and Hearty Vegetable-Bean Quinoa
In-a-Flash Frittatas I: Heart-Healthy Mediterranean
In-a-Flash Frittatas II: Immune Vitality Mushroom and Spinach
Fast and Fiberful Black Bean Salad
Low-Cal Sloppy Joe-matoes in Minutes
Quick and Comforting Black Bean Chili
Fiber Fest: Shiitake Adzuki Kasha
Low-Cal Stuffed Collards
Low-Glycemic Caesar Salad Pizza in a Snap
Easy, “All-Star” Escarole Quinoa
The Healthiest Minestrone Stew
Fresh and Fast Whole-Wheat Pasta with Ricotta and Sun-Dried Tomatoes
Avocado Soup with Cheesy Tortillas in No Time
Nourishing Potatoes Series I: Better Broccoli Pizza Potato
Nourishing Potatoes Series II: Beany Greenie Potato
Quick-Fix Stuffed Peppers with Chèvre
Lightning-Fast Legume-Pesto Spaghetti
A Healthier Sandwich: Open-Faced Veggie-Mex
Easy, Protein-Rich Tangy Tomato Soup
Black Bean Slenderizer Soup
One Main, Two Meals I
Fast Fruit n’ Fiber Quinoa Salad
Quick Quinoa Burgers
Calcium-Rich Caprese Salad in Seconds
Nuts about Croquettes:
Nutritional Powerhouses in 15 Minutes
Easy, Appetizing Asian Croquettes
MouthWatering Middle Eastern Croquettes
Feel-Great Feta-Fig Tabbouleh
Perfect Protein: Two-Minute Omelet
Anytime Fast Fruity Skillet Cake
Apple Power Breakfast to Keep You on the Go
Instant Fruit-and-Nut, Hot-and-Healthy Cereal
2 25 Tasty 15-Minute Prep It and (Almost) Forget It Meals
Poultry
One-Pot 5-Spice Chicken and Shrimp Soup
Honey Drumsticks with Calorie-Burning Cayenne
Light and Quick Caribbean Chicken Thighs
Quick-Dash Baked Hash
Healthy-in-a-Hurry Chicken Apple Sausage and Red Cabbage
A Healthier Meatloaf with Chutney
One Main, Two Meals II
Easy Roasted Turkey Tenderloin with Cranberry Salsa
Low-Cal Turkey Barley Soup
Meat
Totally Fast Tamale Bake
Almost-Instant, Iron-Rich Picadillo
One-Pot Fiber Fiesta Taco Soup
Wild about Venison Stew with Savory Mushrooms
Seafood
Tasty, Time-Saving Tuna in Comforting Coconut Milk
15-Minute German Potato Salmon Salad
Heart-Healthy Harissa Roasted Salmon with Lemon Asparagus
Awesome Antioxidant Scallops Mediterranean
Meatless
Portobello Power Pizza in a Snap
Robust Red Lentil Curry-in-a-Hurry
One-Pot Red-Beans-and-Greens with a Kick
Fantastic Feta-Chickpea Casserole
Fiber-Friendly Protein Pasta
Easy Everyday Enchiladas
Zippy Zucchini Lasagna
Super Low-Cal Curried Zucchini Soup
Healthy Jalapeño Cornbread Chili
Low-Sugar, High-Protein Indian Pudding
Healthy Start Breakfast Bake
3 The 25 Healthiest Quick Snacks
Savory
Cashew Miso Spread in a Whirl
Awesome Autumn Bean Dip
Creamy Low-Fat Waldorf Slaw in Seconds
Presto Popcorn
Crunchy, Curried, Good-for-You-Garbanzos
Ga-Ga for Fresh Gazpacho
Zesty and Heart-Healthy Mixed Nuts
Vitamin D-Cal Booster: Anchovy Cheese Spread
Low-Cal Tuna-Cranberry Lettuce Wraps
Polyunsaturated Party: Lox Canapés with Avocado Miso
Low-Carb Pesto Pizza
Quick Cottage Cheese Salad
Sweet
Antioxidant Cocoa Oat Dreams
No-Fuss, Fast, and Healthy Chocolate Cherry Frosty
Fiber Bonanza: Oat Bran Kheer on the Quick
Sinless Strawberry Dark Chocolate Ricotta Dream
Low-Fat Pumpkin Pie Dip
Instant Pudding Series: Slimming Sweet Potato-Chocolate Whip
Peanut Butter Protein Power
Light Honey Melon Salad with Chèvre and Pistachios
Coconut Mango Low-Sugar Lassi
Apple-a-Day Wine-Marinated Fruit Mix
Super Simple Vitamin C Citrus with Mint
Nutty Fruit Bars I: Healthy Bite Cherry Chewies
Nutty Fruit Bars II: Heart-Lovin’ Lemon Zinger Truffles
INTRODUCTION
How to Create the Healthiest, Quickest, and Most Delicious Meals
on Earth
If you’re reading this book, there are two things I know about you:
One, you’re interested in healthy food for you and your family.
Two, you’re in a time crunch.
Usually, healthy and fast don’t go together. “Healthy fast food” is almost an
oxymoron, and most people have to choose one or the other. And when you’ve
got a family to take care of, guess which one wins most often?
Years of private practice with nutrition clients (and even more years speaking
to audiences around the country, writing books, and running a website that gets a
ton of mail) have taught me that people are genuinely perplexed when it comes
to food. They truly want to make smart and healthy choices, but those choices
are usually very labor intensive (and often, though not always, expensive to
boot).
Jeannette Bessinger has had the same experience, and she’s even more “in the
trenches” than I am. She works with busy families, providing nutrition
education, and helping them improve both their eating habits and everyday food
preparation. Many of these families are also on a budget, and all of them are
time-crunched, stressed out, and overcommitted. They don’t have time to
investigate every food, read up on every health benefit, dissect every label,
evaluate different claims, and then cook every meal from scratch. So Chef
Jeannette is all-too-aware of the day-to-day challenges faced by the average
person wanting to feed his or her family the best food possible in the least
amount of time.
Hence, this book.
Let me say right off the bat that you’re not crazy—it’s sometimes very
difficult to make healthy food quickly. You didn’t imagine that, it’s a fact of life,
and we need to acknowledge that from the beginning.
But it’s not impossible.
Far from it.
So we approached this cookbook as a huge challenge. How do we put together
meals that are rich in nutrients (like vitamins, minerals, phytochemicals from
plants, omega-3 fats, and so on), contain a good mix of protein, healthy fat, and
good carbohydrates, don’t break the caloric “bank,” and can still be assembled
