Here are three simple and healthy, tried and true family favorites that take 20 minutes or less!
- Vegetarian Salsa Beans
- Easy Chicken in Wine
- Savory Gingered Pork and Peaches
Enjoy!
Vegetarian Salsa Beans
Total time: 15-20 minutes
- 1 tablespoon olive oil
- 1 onion, chopped
- 1 green pepper, chopped
- 1 red pepper, chopped
- 6 ounces frozen corn
- 1 can black beans, reserve 1 tablespoon of the liquid
- 1 10 ounce can salsa
- 1 tablespoon honey
- 1 tablespoon orange juice
- 1 tablespoon prepared mustard
Saute onions in a little olive oil until tender; add the peppers and continue to saute for five minutes. Add the remaining ingredients to the saute pan, bring to a boil and immediately reduce heat. Simmer for about 5-10 minutes (just long enough for you to prepare a green salad).
Suggested sides: Serve over rice or with warmed wheat tortillas and a sprinkling of shredded cheddar cheese.
Easy Chicken in Wine
Total time: 15-20 minutes
- 6 boneless skinless chicken breast halves
- cooking spray
- freshly ground black pepper
- 3 chopped cloves garlic
- 1 1/2 cups fat free chicken broth
- 3/4 cup dry white wine
- 1 cup skim milk
- 1 tablespoon cornstarch
- 1 tablespoon snipped chives
Spray a large non-stick skillet with cooking spray. Sprinkle ground pepper over the chicken. Brown the chicken over medium high heat. Reduce the heat to medium low and add the garlic, chicken broth, and white wine. Cook until the chicken is cooked through. Remove the chicken from the pan and place on a warmed plate. In a small bowl mix together the cornstarch and milk. Whisk the milk mixture into the pan slowly. Cook for about two minutes or until thickened. Spoon the sauce over the chicken and sprinkle with the chives.
Savory Gingered Pork and Peaches
Total time: 15-20 minutes
- 2 boneless pork loin chops (about 10 ounces total)
- 2 cups peeled and chopped fresh peaches
- 1/4 cup chopped red bell pepper
- 1/4 cup chopped scallions
- 1 tablespoon honey
- 1 tablespoon freshly squeezed lemon juice
- 1 teaspoon grated lemon peel
- 1/2 teaspoon ginger
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 1 tablespoon canola oil
Trim any excess fat from the pork chops and sprinkle with the salt and pepper on both sides. Heat a small heavy skillet over medium heat. Add the oil and pork chops and cook for five minutes on each side or until the chops are browned and cooked through. While the pork chops are cooking, place the remaining ingredients in a blender and mix until the ingredients are well incorporated but not pureed. Serve the peach sauce cold with the pork chops, or heat in a frying pan over medium heat until warm
Suggested sides:This dish goes well with pasta or baked potato, green salad or half grapefruit as an appetizer.
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