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20-MinuteCookbook

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Recipes

LIGHT FAREPresto Pesto Pasta Soup 3Buffalo Drumsticks 4

Fire Ball Pizza 4

Artichoke Bread Dip 5

Chinese Chicken Soup 5

Sweet n Sour Meatballs 6

Sausage and Pepper Sub 6

Luau Pizza 7Polenta Caponata 7

ENTRESCoconut Curried Chicken 8

Shrimp Pasta Florentine 8

Pilgrims Feast 9

Spicy Corn Quesadillas 9Bean and Beef Burritos 10

Ham and Cheese Omelet 10

Open-Face Chicken Tacos 1 1

Italian Pork Chops 1 1

Fast Fish Tacos 12

Salmon Burgers 12

Ham and Mushroom Scramble 13

Hawaiian Beans and Franks 13

Mexcellent Casserole 14

Veggie Burritos 14

DESSERTSChocolate Bread Pudding 15

Ice Queen Sandwiches 15

2006 by Rodale Inc.

w

20-MinuteCookbook

Project editor: Krissa Y. StraussCopy editor: Donna Bucchin

Cover designer: Katie Seitzer

Book design manager: Katie Seitzer

Book designer: Jen Doop

Photo editor: Marc Sirinsky

Photography: Jeff Harris/Fire Ball Pizza, page 4;

Chinese Chicken Soup, page 5; Shrimp Pasta Florentine,

page 8; Mexcellent Casserole, page 14; Ice Queen

Sandwiches, page 15. All other photos, Mitch Mandel,

Rodale Images (RSI).

2 W O M E N S H E A L T H M A G . C O M
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2 0 - M I N U T E C O O K B O O K 3

HUNGRY?Thinkoutside the icebox.

A little ingenuity can

transform ordinary

frozen foods into meals

you cant wait to eat.

Just because a frozen meal comes in its own little preportioned

dish doesnt mean it has to stay that wayor taste that way. Its

time to thaw the cold war between smart, healthy eaters and the

easiest foods in the world to prepare.

Sure, we live in the golden age of the organic, free-range,

and grass-fed, where a frozen block of peas will seem about

as cool as Dick Cheney. But we also dont have the time to

chase down a chicken and cook it in a pot. The solution?

Freshen up your frozen. With a few simple moves, for example,you can turn a plain Lean Cuisine Fettuccini Alfredo into an

epicurean delight with fresh spinach and sauted shrimpin

only 60 seconds more prep time.

The fact is, you can eat great in less time with these entres,

soups, and easy-as-pie desserts. Now thats cool.

freeze

play

LIGHT

FARE

Presto Pesto Pasta Soup

1 c low-sodium vegetable juice1 c frozen pesto-flavored pasta-vegetable mix HOW TO MAKE IT: In a saucepan, heat the vegetable juice on medium-

low. Microwave the frozen mix according to package instructions, then stir

it into the vegetable juice. Reduce heat to low and simmer for 5 minutes,

stirring occasionally.

Makes 1 serving

Per serving: 170 cal, 6 g pro, 26 g carb, 4 g fat, 1 g sat fat, 3 g fiber, 470 mg sodium

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LIGHTFARE

Buffalo Drumsticks3 Tbsp reduced-calorie butter1

2 15-oz can sloppy joe sauce14 c mild hot-pepper sauce2 lb small chicken drumsticks

(about 8), skin removed2 celery ribs, cut into sticks14 c low-fat blue cheese salad dressing

HOW TO MAKE IT: In a 2-quart microwave-safe dish, microwave the butter

for 15 to 20 seconds, until melted. Mix in the sloppy joe sauce and hot-peppersauce. Put the drumsticks in the dish, alternating fat ends and thin ends of the

drumsticks at the edges of the dish; spoon on the sauce. Microwave for 3 to

5 minutes, then switch the ones in the center with those on the edges to ensure

even cooking. Spoon sauce from the dish, and spread it over all. Microwave for

3 to 5 minutes, or until the meat juices run almost clear (or registering 160F on

an instant-read thermometer). Set aside for 5 minutes. (The temperature of the

meat will continue to rise another 10 to 15F.) Serve with the celery sticks, the

blue cheese dressing, and the extra sauce pooled at the bottom of the dish.

Makes 4 servings

Per serving: 394 cal, 49 g pro, 12 g carb, 15 g fat, 6 g sat fat, 2 g fiber, 1,067 mg sodium

Fire Ball Pizza1 ready-made personal pizza crust4 Tbsp chunky marinara sauce1 tsp green chile peppers, chopped5 frozen Italian-style meatballs14 c mozzarella cheese, hand-grated

HOW TO MAKE IT: Preheat oven to 450F. Spread the marinara sauce

evenly over the pizza crust, then add the chile peppers. Microwave the meatballs

according to package instructions, then cut them in half and place them cut-side

down on the pizza. Top with cheese, and bake for 5 to 7 minutes.

Makes 1 serving

Per pizza: 568 cal, 37 g pro, 39 g carb, 27 g fat, 10 g sat fat, 2 g fiber, 864 mg sodium

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LIGH

TFARE

Artichoke Bread Dip

12 c finely chopped red onion

1 minced large garlic clove1 8-oz container reduced-fatsour cream

12 c low-fat mayonnaise12 14-oz can artichoke hearts, drained and finely chopped12 4-oz jar chopped mild green chiles, drained1 10-oz package frozen chopped spinach, thawed and squeezed dry34 c grated Parmesan cheese1

8

tsp paprika2 small round loaves fresh pumpernickel or sourdough bread

HOW TO MAKE IT: Coat a medium microwave-safe bowl with cooking spray

and stir in the onion and garlic. Cover tightly with plastic wrap and microwave for

4 to 6 minutes, or until the onion is soft. Mix in the sour cream and mayo and then

all of the remaining ingredients except the bread. Cover and microwave for 4 to

6 minutes, or until hot. Cut out the top of one loaf and remove the bread from

inside, leaving a 1" shell of crust. Fill with the sour cream mixture, and cut theremaining bread into cubes for dunking.

Makes 12 servings


Chinese Chicken Soup

2 c low-sodium chicken broth1 package Szechuan-style

chicken noodle frozen dinner1 small dash soy sauce1 tsp fresh cilantro, chopped

HOW TO MAKE IT: In a saucepan, heat broth on medium. Microwave the

dinner according to package instructions, then stir it into the broth. Add soy

sauce (for some reason, it helps balance the taste of the chicken brothtrust us).

Reduce heat to low, and simmer for 5 minutes, stirring occasionally. Add cilantro

just before serving.

Makes 1 serving


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LIGHTFARE

Sweet n Sour Meatballs

1 15-oz can sloppy joe sauce

1 8-oz can crushed pineapple, drained12 c finely chopped green bell pepper2 Tbsp packed brown sugar1 Tbsp spicy brown mustard2 Tbsp light teriyaki sauce1 lb frozen precooked lean meatballs (from the frozen-meat case)

HOW TO MAKE IT: Combine everything but the meatballs into a 112-quart

microwave-safe dish (8" x 8" dish). Stir in the frozen meatballs, cover tightly withplastic wrap, and microwave for 12 to 14 minutes, stirring a few times, until the

meatballs are heated through.

Makes 10 servings


Sausage and Pepper Sub1 onion sliced into rings1 large bell pepper (green or red),

cut into short strips1 Tbsp olive oil114 lb hot Italian turkey sausage (about 4 big links)12 tsp Italian seasoning1 15-oz can low-sodium Italian-style tomato sauce12 tsp hot-pepper sauce4 steak rolls, split lengthwise

HOW TO MAKE IT: In a 2-quart microwave-safe dish, mix together the

onion, pepper, and oil. Cover tightly with plastic wrap and microwave for 4 to

6 minutes, or until the veggies soften. Put the sausages on top of the veggies,

poking each link with a knife a few times so the sausages dont explode during

cooking. Scatter the seasoning over top and pour on the tomato sauce. Sprinkle

the hot-pepper sauce all over it. Cover and microwave for 5 to 7 minutes, turning

the sausages once, until the sausages are cooked through. Spread some of the

sauce on each roll, add a sausage and some peppers, onions, and more sauce.

Makes 4 servings


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LIGH

TFARE

Luau Pizza

1 10-oz can refrigerated pizza dough1

2 8-oz can tomato sauce1 5-oz can chunk lean ham, drained1 8-oz can crushed pineapple, drained1 4-oz can chopped or sliced jalapeos, drained1 c shredded low-fat mozzarella cheese

HOW TO MAKE IT: Preheat the oven to 400F. Coat a cookie sheet with

cooking spray. Unroll the dough on the cookie sheet and press it out to a 12"

diameter. Pour the sauce on the dough. Add the ham, pineapple, and jalapeos.Top with the cheese. Bake for 13 to 18 minutes, until the crust is golden.

Makes 8 slices

Per slice: 202 cal, 10 g pro, 22 g carb, 7 g fat, 3 g sat fat, 2 g fiber, 725 mg sodium

Polenta Caponata

12 c chopped onion1 tsp olive oil2 minced large garlic cloves2 5-oz cans caponata (eggplant appetizer)12 15-oz can Italian-style tomato sauce12 tsp Italian seasoning1 16-oz package prepared polenta (from the produce cold case)3 Tbsp grated Parmesan cheese

HOW TO MAKE IT: In a 2-quart microwave-safe dish, mix the onion with

the oil until coated. Microwave for 4 to 6 minutes, or until soft. Stir in the garlic,

caponata, tomato sauce, and Italian seasoning and microwave for 8 to 10 minutes,

or until the sauce thickens. Slice the polenta into 12"-thick pieces and put into thesauce in a single layer. Spoon some sauce evenly over each slice. Microwave for

2 to 3 minutes, or until the polenta is hot. Top with the cheese.

Makes 3 servings


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ENTRES

Coconut Curried Chicken

1 lb boneless, skinless chicken breasts

(3 or 4 breasts), cut into bite-size pieces2 tsp vegetable oil2 Tbsp curry powder3 minced garlic cloves1 small onion, chopped1 tsp chopped fresh ginger18 tsp cayenne pepper12 c canned light coconut milk

1 Tbsp canned tomato paste12 tsp salt

HOW TO MAKE IT: In a 2-quart microwave-safe dish, mix the chicken with

the oil until coated. Stir in the curry powder, garlic, onion, ginger, and cayenne.

Microwave for 3 to 5 minutes, stirring a few times, until the spices are fragrant

and the chicken is almost cooked through. Spread the chicken to the sides of the

dish and mix the coconut milk and tomato paste in the middle. Mix thoroughly into

the chicken and cover tightly with plastic wrap. Microwave for 10 to 12 minutes,stirring a few times, until the sauce thickens and the flavors are blended. Stir in

the salt and serve. If desired, serve over rice.

Makes 4 servings


Shrimp Pasta Florentine1 package fettuccine Alfredo frozen entre112 c tightly packed baby spinach leaves14 tsp minced garlic6 medium-size frozen shrimp

HOW TO MAKE IT: Lightly coat a nonstick skillet with cooking spray,

then heat skillet to medium. Microwave the pasta entre according to package

instructions. Toss the spinach, garlic, and thawed shrimp into heated skillet,

turning frequently with tongs until leaves are wilted (about 2 minutes). Stir

spinach-shrimp mixture into pasta.

Makes 1 serving



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ENT

RES

Pilgrims Feast

3 Tbsp reduced-calorie butter

1 c chopped onion12 c chopped celery2 c herbed stuffing mix1 c canned low-sodium chicken broth4 turkey breast chops (about 114 lb total)12 tsp poultry seasoning18 tsp ground black pepper12 10-oz can turkey gravy

HOW TO MAKE IT: In a 2-quart microwave-safe dish, microwave 1 tablespoon

of the butter for 15 to 20 seconds, until melted. Stir in the onion and celery and

microwave for 4 to 6 minutes, or until soft. Add the stuffing mix, broth, and remaining

butter. Cover tightly with plastic wrap and microwave for 3 to 4 minutes, or until the

liquid has been absorbed. Remove to a bowl and cover with foil to keep warm. Put

the turkey chops in the dish in a single layer. Scatter the poultry seasoning and

pepper over both sides of the chops. Pour the gravy over the turkey. Cover tightly

with plastic wrap and microwave for 2 to 3 minutes. Flip the chops and spoon somegravy over the tops. Cover and microwave for 2 to 3 minutes, or until the turkey

is almost white in the middle. Set aside for 2 minutes to allow the turkey to finish

cooking. Serve the turkey alongside the stuffing, with pan gravy for pouring on top.

Makes 4 servings


Spicy Corn Quesadillas

2 7-oz cans low-sodium whole-kernel corn1 4-oz jar chunky salsa8 6" corn tortillas1 c shredded reduced-fat Cheddar or Monterey Jack cheese

HOW TO MAKE IT: In a large nonstick skillet, stir together the corn and salsa

over high heat. Spoon the mixture evenly over 4 tortillas. Toss 14 cup of the cheese

onto each. Place the filled tortillas in the skillet, top each with a second tortilla, and

cook for about 3 minutes on each side.

Makes 4 servings


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ENT

RES

Bean and Beef Burritos

12 lb extra-lean ground beef1

4 tsp garlic powder1 16-oz can refried black or pinto beans with chiles12 c salsa12 tsp dried oregano

Juice of12 lime6 8" low-fat flour tortillas1 c shredded reduced-fat Cheddar or Monterey Jack cheese

HOW TO MAKE IT:Brown the beef and garlic powder in a nonstick skilletover medium heat. In a medium bowl, combine the beans, salsa, oregano, and

lime juice. Simmer for 5 to 8 minutes, until slightly thickened. Put an equal

amount onto each of the tortillas, top each with an equal amount of the cheese,

and roll up.

Makes 6 burritos

Per burrito: 297 cal, 20 g pro, 35 g carb, 9 g fat, 4 g sat fat, 5 g fiber, 1,035 mg sodium

Ham and Cheese Omelet3 Tbsp finely chopped onion3 Tbsp finely chopped green bell pepper12 5-oz can chunk lean ham, drained and chopped2 eggs1 Tbsp 2% milk3 Tbsp shredded low-fat Cheddar cheese

Pinch of ground black pepper

HOW TO MAKE IT: Coat a 1-quart microwave-safe dish with cooking spray.

Stir in the onion and bell pepper and cover tightly with plastic wrap. Microwave

for 2 to 3 minutes, or until the veggies soften. Stir in the ham, cover, and

microwave for 1 to 2 minutes, or until heated through. In a bowl, beat the eggs

and milk. Pour the beaten eggs over the ham mixture. With the dish uncovered,

microwave for 1 to 2 minutes, stirring once, until the eggs are still a little wet.

Scatter on the cheese and black pepper. Microwave for 30 seconds to 1 minute,

or until the eggs are set and the cheese is melted.

Makes 1 serving



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2 0 - M I N U T E C O O K B O O K 11

ENT

RES

Open-Face Chicken Ta

cos

4 6" corn tortillas

1 10-oz can chunk chicken breast,drained and flaked1 15-oz can refried beans with green chiles1 c chunky salsa2 c shredded lettuce3 sliced scallions12 c shredded reduced-fat Cheddar cheese

HOW TO MAKE IT:Preheat the oven to 400F. Put the tortillas on a largesheet of heavy-duty foil and coat all over with cooking spray. Bake for 10 minutes,

turning once. In a microwaveable bowl, combine the chicken, beans, and salsa

and microwave on high power for 2 to 3 minutes. Put equal amounts of the chicken

mixture onto each tortilla. Top each with 12 cup of the lettuce, 14 of the scallions,

and 14 of the cheese.

Makes 4 tacos

Per taco: 305 cal, 26 g pro, 38 g carb, 5 g fat, 2 g sat fat, 9 g fiber, 1,523 mg sodium

Italian Pork Chops

1 6-oz can Italian-style tomato paste14 c low-fat balsamic vinaigrette2 minced garlic cloves4 boneless center-cut pork loin chops (about 1 lb total)1 Tbsp chopped parsley or basil

HOW TO MAKE IT: In a 2-quart microwave-safe dish, mix the tomato paste,

vinaigrette, and garlic. Drop in the chops, spreading the sauce all over them. Cover

tightly with plastic wrap and microwave for 8 to 10 minutes, stopping once or twice

to flip the chops and swap the ones in the center of the dish with those on the

edges to ensure even cooking. When done, the chops will be just slightly pink in

the middle (registering about 145F on an instant-read thermometer), and the meat

juices will run almost clear. Cover and set aside for 2 minutes to allow the still-hot

chops to finish cooking. Serve with sauce over top and sprinkle with the parsley or

basil.

Makes 4 servings


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ENT

RES

Fast Fish Tacos

1 Tbsp canola oil

1 minced garlic clove12 tsp dried oregano14 tsp ground cumin2 6-oz cans low-sodium chunk white tuna, drained and flaked1 14-oz can diced tomatoes with zesty jalapeos, well-drained14 tsp hot-pepper sauce, or to taste

Juice of12 lime4 8" low-fat flour tortillas

1 c shredded low-fat sharp Cheddar or Monterey Jack cheese HOW TO MAKE IT: Mix the oil, garlic, oregano, and cumin in a 1-quart

microwave-safe dish, and microwave for 1 minute, or until sizzling. Stir in the tuna,

tomatoes, hot-pepper sauce, and lime juice. Microwave for 2 to 4 minutes, or until

heated through, stirring once. Microwave the tortillas for 10 seconds, or until warm.

Spoon some of the hot filling onto each tortilla, top with the cheese, and fold up.

Makes 4 tacos

Per taco: 377 cal , 33 g pro, 34 g carb, 11 g fat, 3 g sat fat, 2 g fiber, 860 mg sodium

Salmon Burgers

3 6-oz cans boneless,skinless pink salmon, undrained

1 11-oz can corn with peppers, drained112 c crushed saltines12 c finely chopped onion2 large eggs1 large egg white2 tsp corn oil or canola oil

HOW TO MAKE IT: Place the salmon in a bowl and mash. Stir in the corn,

1 cup of the cracker crumbs, the onion, the eggs, and the egg white. Spread the

remaining 12 cup crumbs on a plate. Form the salmon into 4 burgers and press

each into the crumbs on both sides. Heat 1 teaspoon of the oil in a large nonstick

skillet over medium heat. Cook the burgers 2 at a time, 3 minutes per side, until

browned, adding the remaining oil as needed. Serve with tartar sauce.

Makes 4 burgers

Per burger: 364 cal, 32 g pro, 33 g carb, 12 g fat, 4 g sat fat, 3 g fiber, 1,391 mg sodium


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ENT

RES

Ham and Mushroom Scramble

1 5-oz can chunk lean ham, drained

1 6-oz can sliced mushrooms, drained1 15-oz can sliced new potatoes, drained2 eggs + 4 egg whites, beaten14 c fat-free milk14 tsp ground black pepper12 c shredded low-fat mozzarella cheese

HOW TO MAKE IT: Preheat the broiler. Coat a medium nonstick skillet with

cooking spray and add the ham, mushrooms, and potatoes. Cook over mediumheat. In a bowl, mix the eggs, milk, and pepper. Pour into the skillet and cook,

stirring once or twice, until the eggs begin to set. Cook undisturbed for 3 minutes,

until the eggs are set in the middle but still soft on top. Top with the cheese and run

under the broiler for 2 minutes, until puffy and golden.

Makes 4 servings


Hawaiian Beans and Fra

nks

12 onion, chopped12 green bell pepper, chopped1 minced garlic clove2 Tbsp canola oil1 15-oz can red kidney beans, rinsed and drained1 15-oz can black-eyed peas, rinsed and drained12 lb reduced-fat beef hot dogs (4 or 5 dogs), sliced12 tsp hot-pepper sauce1 8-oz can pineapple chunks in juice, drained, half of juice reserved12 c shredded low-fat sharp Cheddar cheese

HOW TO MAKE IT: In a 2-quart microwave-safe dish, combine the onion,

pepper, garlic, and oil. Microwave for 2 to 4 minutes. Stir in the beans, peas, hot

dogs, hot-pepper sauce, and the pineapple and its reserved juice. Cover tightly with

plastic wrap and microwave for 12 to 15 minutes, or until hot. Top with the cheese.

Makes 6 servings


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ENTRES

Mexcellent Casserole

1 c lean ground beef1

4 c frozen corn kernels1 Roma tomato, chopped1 package Santa Festyle rice and beans frozen dinner1 tsp fresh cilantro, chopped

HOW TO MAKE IT: In a skillet, brown the beef over medium heat. Drain fat

and return to pan with the corn and tomato. Microwave the dinner according

to package instructions, then stir into the beef mixture. Simmer on low for 2 to

3 minutes, stirring occasionally. Top with cilantro just before serving.

Makes 1 serving


Veggie Burritos

12 c chopped green bell pepper14 c chopped red onion1 tsp olive oil12 14-oz can diced tomatoes with zesty jalapeos, well-drained1 6-oz can sliced mushrooms, drained3 eggs18 tsp ground black pepper13 c shredded low-fat sharp Cheddar cheese3 8" flour tortillas14 c salsa

HOW TO MAKE IT: In a 1-quart microwave-safe dish, mix together the bell

pepper, onion, and oil. Microwave for 3 to 5 minutes, or until the veggies soften.

Stir in the tomatoes and mushrooms and microwave for 2 to 3 minutes, or until

hot. In a medium bowl, beat the eggs and black pepper. Pour over the veggies

and mix it all up. Microwave for 2 to 4 minutes, stirring twice, until the eggs

are almost set. Top with the cheese and microwave for 1 to 3 minutes, or until

the cheese is melted. Microwave the tortillas for 10 to 20 seconds, until warm.

Spoon the egg filling onto each tortilla, top with salsa, and roll up.

Makes 3 servings


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2 0 - M I N U T E C O O K B O O K 15

DES

SERTS

Chocolate Bread Pudding

5 slices bread (white, raisin, or oatmeal)

3 eggs12 c canned chocolate syrup2 c 1% milk14 c packed brown sugar12 tsp vanilla extract14 tsp ground cinnamon

HOW TO MAKE IT: Cut bread into bite-size squares, and place into a

1

1

2

-quart (8" x 8") microwave-safe dish. In a medium bowl, beat the eggs, then mixin everything else. Pour the egg mixture over the bread, squashing the bread with a

spoon so it gets completely soaked. Microwave on medium power for

10 to 12 minutes, or until a knife inserted in the center comes out almost clean

(the edges will be a little firmer than the center). Set aside still-hot pudding for

2 minutes to finish cooking.

Makes 6 servings


Ice Queen Sandwiches

2 Tbsp reduced-fatbutter pecan ice cream

4 ginger cookies

HOW TO MAKE IT: Let the ice cream sit out on the counter for about

5 minutes to soften. Scoop out 1 tablespoon of ice cream and place onto one

cookie. Top with a second cookie, pressing lightly. Place sandwiches into a

zip-top plastic bag and return to freezer.

Makes 2 sandwiches

Per sandwich: 75 cal, 0 g pro, 13 g carb, 1 g fat, 0 g sat fat, 0 g fiber, 92 mg sodium

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