Super-Fast Supper Recipes

Braised Halibut with Bacon and Mushrooms

Smoky bacon complements slightly sweet halibut. If you can't find fresh halibut, substitute snapper.

1 (3 1/2-ounce) bag boil-in-bag long-grain rice
4 applewood-smoked bacon slices
1/3 cup pre-chopped onion
1 tablespoon chopped fresh thyme
8 ounces presliced mushrooms
2 teaspoons olive oil
4 (6-ounce) halibut fillets
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup dry white wine
2 tablespoons chopped fresh parsley

Cook rice according to package directions, omitting salt and fat. Drain and keep warm. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Add onion, thyme, and mushrooms to drippings in pan; saute for 3 minutes. Remove mushroom mixture from pan. Heat oil in pan over medium heat. Sprinkle fish with salt and pepper. Add fish to pan, and cook for 2 minutes on each side or until browned. Return the mushroom mixture to pan. Stir in wine, and cook for 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with crumbled bacon and parsley. Serve over rice.

Yield: 4 servings (serving size: 1 halibut fillet, 6 tablespoons mushroom mixture, and 1/2 cup rice)

NUTRITION PER SERVING: CALORIES 388(26% from fat); FAT 11.1g (sat 2.7g,mono 5.2g,poly 2.1g); PROTEIN 43.1g; CHOLESTEROL 64mg; CALCIUM 103mg; SODIUM 617mg; FIBER 1.3g; IRON 3.2mg; CARBOHYDRATE 27.3g

Click here for two free issues of Cooking Light!

Chicken-Peanut Chow Mein

Chow mein noodles are often labeled chuka soba. If you can't find them in the Asian section of the supermarket, substitute spaghetti or linguine. Chop and measure ingredients while you wait for water to boil.

1 cup precut matchstick-cut carrot
1 cup snow peas, trimmed
2 (6-ounce) packages chow mein noodles
1 tablespoon dark sesame oil, divided
1/2 pound skinless, boneless chicken breast
3 tablespoons low-sodium soy sauce, divided
3/4 cup fat-free, less-sodium chicken broth
2 tablespoons oyster sauce
1 teaspoon sugar
1/4 teaspoon crushed red pepper
1 cup pre-sliced mushrooms
2 teaspoons bottled fresh ground ginger (such as Spice World)
1 cup (1-inch) sliced green onions
2 tablespoons dry-roasted peanuts, coarsely chopped

Cook carrots, snow peas, and noodles in boiling water 3 minutes; drain. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Cut chicken crosswise into thin strips. Add chicken and 1 tablespoon soy sauce to pan; stir-fry 3 minutes. Remove chicken from pan; keep warm.

Combine remaining 2 tablespoons soy sauce, broth, oyster sauce, sugar, and pepper, stirring well. Heat remaining 1 teaspoon oil over medium-high heat. Add mushrooms and ginger to pan; stir-fry for 3 minutes. Add broth mixture, and cook for 1 minute. Add noodle mixture and chicken to pan; cook 1 minute, tossing to combine. Sprinkle with onions and peanuts.

Yield: 4 servings (serving size: 1 1/2 cups noodle mixture, 1/4 cup onions, and 1 1/2 teaspoons peanuts)

NUTRITION PER SERVING: CALORIES 471(17% from fat); FAT 8.7g (sat 1.4g,mono 3g,poly 2.6g); PROTEIN 27.8g; CHOLESTEROL 33mg; CALCIUM 43mg; SODIUM 807mg; FIBER 2.7g; IRON 2.2mg; CARBOHYDRATE 72.6g

Click here for two free issues of Cooking Light!

Herbed Chicken Piccata

2 tablespoons dry breadcrumbs
1 teaspoon dried basil
1 teaspoon grated lemon rind
1/8 teaspoon pepper
2 garlic cloves, minced
4 (4-ounce) skinned, boned chicken breast halves
Cooking spray
1 teaspoon margarine
8 thin lemon slices
1/4 cup low-salt chicken broth
2 tablespoons chopped fresh parsley
2 tablespoons lemon juice

Combine first 5 ingredients in a shallow dish; set aside. Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness, using a meat mallet or rolling pin. Lightly coat both sides of chicken with cooking spray; dredge chicken in breadcrumb mixture. Melt margarine in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove chicken from skillet. Set aside; keep warm. Add lemon slices to skillet; saute 30 seconds. Add broth, parsley, and lemon juice; cook 1 minute. Spoon sauce over chicken.

Yield: 4 servings

NUTRITION PER SERVING: CALORIES 160(16% from fat); FAT 2.9g (sat 0.6g,mono 0.8g,poly 0.7g); PROTEIN 27.3g; CHOLESTEROL 66mg; CALCIUM 46mg; SODIUM 115mg; FIBER 0.4g; IRON 1.4mg; CARBOHYDRATE 6.9g

Click here for two free issues of Cooking Light!

Mozzarella, Ham, and Basil Panini

Serve these simple pressed sandwiches with a pickle and some vegetable chips.

1 (16-ounce) loaf ciabatta, cut in half horizontally
4 teaspoons Dijon mustard
4 teaspoons balsamic vinegar
1 1/3 cups (8 ounces) thinly sliced fresh mozzarella cheese
12 basil leaves
8 ounces sliced 33%-less-sodium cooked deli ham (such as Healthy Choice)
2 sweetened hot cherry peppers, sliced
1 large plum tomato, thinly sliced
Cooking spray

Brush cut side of the bottom bread half with mustard; brush cut side of top half with vinegar. Top bottom half with mozzarella, basil, ham, peppers, and tomato. Top with remaining bread half. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add sandwich to pan; top with another heavy skillet. Cook 3 minutes on each side or until golden. Cut sandwich into 6 wedges.

Yield: 6 servings (serving size: 1 wedge)

NUTRITION PER SERVING: CALORIES 371(30% from fat); FAT 12.5g (sat 6.1g,mono 5g,poly 0.6g); PROTEIN 20.2g; CHOLESTEROL 46mg; CALCIUM 220mg; SODIUM 976mg; FIBER 1.8g; IRON 3mg; CARBOHYDRATE 44.9g

Click here for two free issues of Cooking Light!

Pork Chops with Ginger-Cherry Sauce

Use any variety of fruit preserves if you don't have cherry on hand. Serve with egg noodles tossed with chopped fresh parsley.

1 teaspoon dark sesame oil
4 (4-ounce) center-cut boneless pork chops, trimmed
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup cherry preserves
2 teaspoons low-sodium soy sauce
1 teaspoon bottled ground fresh ginger (such as Spice World)
1 teaspoon seasoned rice vinegar

Heat oil in a nonstick skillet over medium-high heat. Sprinkle pork with salt and pepper; add to pan. Cook 4 minutes on each side; remove pork from pan. Combine preserves and remaining ingredients in a small bowl. Add preserves mixture to pan; reduce heat, and cook 2 minutes or until slightly thickened, stirring constantly. Return pork to pan; cook 2 minutes or until thoroughly heated.

Yield: 4 servings (serving size: 1 pork chop and 2 tablespoons sauce)

NUTRITION PER SERVING: CALORIES 275(26% from fat); FAT 7.8g (sat 2.6g,mono 3.4g,poly 1g); PROTEIN 23.5g; CHOLESTEROL 67mg; CALCIUM 19mg; SODIUM 453mg; FIBER 0.1g; IRON 1mg; CARBOHYDRATE 26.8g

Click here for two free issues of Cooking Light!

Seared Scallops with Lemon Orzo

Sear the scallops while the orzo cooks. Serve this easy but impressive meal with a green salad, garlic bread, and a crisp white wine.

Cooking spray
1/2 cup prechopped onion
1 cup uncooked orzo (rice-shaped pasta)
1 cup fat-free, less-sodium chicken broth
1/2 cup dry white wine
1/4 teaspoon dried thyme
2 tablespoons chopped fresh chives
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1 1/2 pounds sea scallops
1/4 teaspoon salt
1/4 teaspoon black pepper

Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; saute 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm. Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.

Yield: 4 servings (serving size: 4 1/2 ounces scallops and about 3/4 cup pasta mixture)

NUTRITION PER SERVING: CALORIES 480(10% from fat); FAT 5.1g (sat 1.7g,mono 1.9g,poly 0.7g); PROTEIN 60.9g; CHOLESTEROL 122mg; CALCIUM 95mg; SODIUM 875mg; FIBER 2.2g; IRON 1.1mg; CARBOHYDRATE 45.5g

Click here for two free issues of Cooking Light!

Sesame Noodles with Chicken

Look for bottled toasted sesame seeds for a quick garnish. Toss cucumber, tomato, onion, and cilantro with rice wine vinegar and a little toasted sesame oil for a snappy side dish.

8 ounces uncooked linguine
1 cup matchstick-cut carrots
2/3 cup organic vegetable broth (such as Swanson's Certified Organic)
1/2 cup reduced-fat peanut butter
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon bottled ground fresh ginger (such as Spice World)
2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
2 cups chopped cooked chicken breast
1 cup thinly sliced green onions
2 tablespoons sesame seeds, toasted

Cook pasta according to package directions, omitting salt and fat. Add carrots to pasta during the last 3 minutes of cooking. Drain well. Combine broth and next 5 ingredients (through Sriracha) in a food processor; process until smooth. Combine pasta mixture, chicken, and onions in a large bowl. Drizzle broth mixture over pasta mixture; toss well. Sprinkle with sesame seeds.

Yield: 5 servings (serving size: 1 cup)

NUTRITION PER SERVING:CALORIES 456(27% from fat); FAT 13.9g (sat 3g,mono 6.1g,poly 4.1g); PROTEIN 31.1g; CHOLESTEROL 48mg; CALCIUM 47mg; SODIUM 645mg; FIBER 5.2g; IRON 3.2mg; CARBOHYDRATE 52.8g

Click here for two free issues of Cooking Light!

Shrimp and Sausage Paella

Saffron is expensive; fortunately, a pinch goes a long way.

2 links Spanish chorizo sausage (about 6 1/2 ounces) or turkey kielbasa, cut into 1/2-inch-thick slices
1 cup chopped onion
1 cup chopped green bell pepper (about 1 medium)
2 teaspoons bottled minced garlic
1/4 teaspoon black pepper
1/4 teaspoon crushed saffron threads
1 1/2 cups instant rice
3/4 cup water
1/2 teaspoon dried marjoram
1 (14 1/2-ounce) can no-salt-added diced tomatoes (undrained)
1 (8-ounce) bottle clam juice
8 ounces medium shrimp, peeled and de-veined

Heat a large nonstick skillet over medium-high heat. Add sausage to pan; sauté 1 minute. Add onion and bell pepper to pan; sauté 4 minutes. Stir in garlic, black pepper, and saffron; saute 1 minute. Stir in rice, 3/4 cup water, marjoram, tomatoes, and clam juice; bring to a boil. Cover, reduce heat, and simmer 4 minutes or until rice is almost tender. Stir in shrimp. Cover and simmer 3 minutes or until shrimp are done.

Yield: 4 servings (serving size: about 1 1/2 cups)

NUTRITION PER SERVING: CALORIES 390(30% from fat); FAT 13.2g (sat 4.6g,mono 5.8g,poly 1.5g); PROTEIN 23.3g; CHOLESTEROL 114mg; CALCIUM 66mg; SODIUM 626mg; FIBER 2.7g; IRON 5.1mg; CARBOHYDRATE 41.8g

Click here for two free issues of Cooking Light!

Click here for two free issues of Cooking Light!

Wasabi and Panko-Crusted Pork with Gingered Soy Sauce

Panko are coarse white breadcrumbs used in this quick and easy interpretation of the Japanese dish tonkatsu. Look for panko and wasabi paste in the ethnic-foods section of the supermarket. Substitute chicken broth if you don't have sake or sherry on hand.

2/3 cup panko (Japanese breadcrumbs)
1 large egg white, lightly beaten
4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
1 teaspoon peanut oil
Cooking spray
1/8 teaspoon salt
1 tablespoon bottled ground fresh ginger (such as Spice World)
1/3 cup fat-free, less-sodium chicken broth
2 tablespoons sake or dry sherry
2 tablespoons low-sodium soy sauce
2 teaspoons sugar
1 teaspoon wasabi paste
1/3 cup thinly sliced green onions

Place panko in a shallow dish. Place egg white in another shallow dish. Dip pork in egg white; dredge in panko. Heat peanut oil in a large nonstick skillet coated with cooking spray over medium-high heat; add pork. Cook for 4 minutes on each side or until done. Remove pork from pan; sprinkle with salt. Reduce heat to medium. Add ginger to pan; cook 30 seconds, stirring constantly. Combine broth and the next 4 ingredients (through wasabi) in a small bowl, stirring well with a whisk. Add broth mixture to pan, scraping pan to loosen browned bits. Stir in green onions. Spoon sauce over pork.

Yield: 4 servings (serving size: 1 pork chop and about 1 tablespoon sauce)

NUTRITION PER SERVING: CALORIES 215(28% from fat); FAT 6.8g (sat 2.1g,mono 2.9g,poly 0.8g); PROTEIN 24.5g; CHOLESTEROL 65mg; CALCIUM 15mg; SODIUM 454mg; FIBER 0.9g; IRON 1.1mg; CARBOHYDRATE 10.8g

Click here for two free issues of Cooking Light!