AJK Dietr1
AJK Dietr1
AJK Dietr1
20-minute
meals
Grilled Turkey
with Corn,
Tomato and
Sweet Pepper
Salsa
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Healthy
foodfast!
Gingered Tilapia
and Swiss Chard
Ginger gives a mildly sweet flavor to
both the fish and Swiss chard in this
low-calorie and low-fat recipe that can
be prepared in less than 30 minutes.
MAKES 4 servings
PREP 10 minutesCOOK 10 minutes
Better Burgers
Wheat germ adds a nutritional element to these grilled burgers seasoned with
Worcestershire sauce, thyme and marjoram. Prepare this recipe in less than 30 minutes.
MAKES 8 servingsPREP 10 minutesCOOK 10 minutes
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Bring a large pot of salted water to a boil. Add gnocchi to pot and cook according
to package directions, removing gnocchi from pot with a slotted spoon as they
come to the surface. Once all the gnocchi are removed, add baby spinach to water
and boil 1 minute; remove with slotted spoon and drain well.
Meanwhile, place tomatoes in a food processor; process until almost smooth;
set aside. Heat oil in a large nonstick skillet over medium-high heat. Add pepper
flakes to pan and cook, stirring, for 1 minute. Stir tomatoes and salt into pan.
Cook 4 minutes or until thickened.
Stir gnocchi and spinach into tomato sauce. Divide gnocchi mixture among
4 bowls and top each with 2 tbsp mozzarella cheese and 1 tbsp basil.
PER SERVING 210 CAL; 9 g FAT (4 g SAT); 7 g PRO; 720 mg SODIUM; 25 g CARB; 3 g FIBER; 55 mg CHOL
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Grilled Turkey
with Corn,
Tomato and
Sweet Pepper
Salsa
MAKES 4 servings
PREP 15 minutesCHILL 1 hourGRILL 4 minutes
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Place one pork chop between two sheets of wax paper and
pound to -inch thickness. Repeat with all chops.
Bring a large pot of lightly salted water to a boil. Season pork
chops on both sides with salt and pepper. Spread flour on a
dinner plate. Place egg mixture in a shallow dish or pie plate.
Place bread crumbs on a third plate.
Add noodles to boiling water and cook 7 minutes. Meanwhile,
melt 2 tbsp of the butter in a large nonstick skillet over medium
heat. Coat a pork chop with flour, dip in egg mixture, then coat
with bread crumbs. Repeat with all chops.
Cook 3 pork chops in skillet for 2 minutes. Flip and cook an
additional 1 to 2 minutes. Transfer to a platter; add remaining
2 tbsp butter to skillet. Repeat cooking with remaining 3 chops.
Drain noodles; place on platter with cutlets and sprinkle with
parsley. Serve immediately.
PER SERVING 412 CAL; 13 g FAT (6 g SAT); 30 g PRO; 39 g CARB; 1 g FIBER;
480 mg SODIUM; 151 mg CHOL
Pulse cilantro, lime juice, soy sauce, fish sauce, sugar, garlic
and red pepper flakes in a blender until smooth; set aside.
Heat canola oil in a large nonstick skillet over medium-high
heat. Sprinkle steak with salt and pepper. Place steak in skillet
and cook 4 minutes. Flip and cook an additional 4 to 6 minutes,
or until internal temperature reaches 135 on an instant-read
thermometer, for medium-rare. Allow to rest 5 minutes. Cut
against the grain into -inch-thick slices.
Meanwhile, prepare rice according to package directions.
Spoon rice onto a plate and let cool 5 minutes. In a large serving
bowl, combine rice, cabbage, cucumber, scallions and basil and
drizzle with 6 tbsp of the cilantro dressing; toss until combined.
Top salad with sliced steak and drizzle with remaining dressing.
PER SERVING 338 CAL; 11 g FAT (3 g SAT); 29 g PRO; 29 g CARB; 3 g FIBER;
673 mg SODIUM; 37 mg CHOL
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3 oz cellophane noodles
cup low-sodium soy sauce
3 tbsp low-sodium chicken broth
or water
2 tbsp light brown sugar
1 tbsp cornstarch
1 tsp chili-garlic paste (such as
Sriracha)
1 tsp sesame oil
1 tbsp vegetable oil
2 cloves garlic, minced
2 large sweet red peppers, seeded
and chopped
1 large onion, chopped
3 cups packed baby spinach
1 lb medium shrimp, peeled
and deveined
6 oz snow peas, trimmed and
halved diagonally
Cover noodles with boiling water and
let sit for 5 minutes. Drain and rinse
under cool water, then, using scissors,
snip into 6-inch lengths
Meanwhile, stir together soy sauce,
chicken broth, brown sugar, cornstarch,
chili paste and sesame oil; set aside.
Heat vegetable oil in a large nonstick
skillet over medium-high heat. Cook
garlic 1 minute. Add peppers and onion
to skillet; cover and cook, stirring
occasionally, for 4 minutes or until
softened. Add spinach to skillet and
cook 1 minute, stirring until wilted.
Add shrimp and snow peas to skillet
and cover; cook, stirring occasionally,
for 4 minutes or until shrimp are
cooked through and opaque. Pour soy
sauce mixture into skillet, then add
noodles; stir together until well
blended and serve immediately.
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