The 150 Healthiest 15-Minute Recipes on Earth Read Online Free Page A

to reheat leftovers using the steamer and toaster oven, but there’s just no denying that the microwave can be a meal-saver in a time crunch. There is no other way to get steaming, baked sweet potatoes on the table in ten minutes. So while we use it sparingly, there are a few recipes that call for its use.
    We hope the information and recipes in this book will give you new ideas for preparing tasty, healthy meals in less time, or inspire you to return to home cooking if you have strayed from the kitchen.
    To your good health!
    —Jeannette Bessinger
Portsmouth, RI, 2010



Poultry
    Chicken and turkey are terrific sources of protein. A typical portion has only a couple of hundred calories and delivers more than 30 grams of protein, plus a reasonable amount of important B vitamins and almost half the daily value of selenium. But there’s a world of difference between free-range and factory-farmed poultry. Choose the former whenever possible—it’s much better for you!
    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
    Super-Fast 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 De-Light
    Slimming, Sweet, and Savory Turkey-Apple Sausage

Speedy and Spicy Curried Apricot
Chicken Salad
    From Dr. Jonny : I love curry for two reasons. One has to do with the brain, the other with the heart (at least metaphorically). My heart loves curry because it just tastes so good—as spicy as you want it to be (you can adjust the spice levels to your own liking), always pleasing to the palate, somehow rich and light at the same time. But my brain loves it because I know what’s in it—turmeric. If you read my book
The 150 Healthiest Foods on Earth
, you probably already know that turmeric is the closest thing to a superfood in the spice kingdom. The active ingredients in turmeric are called curcuminoids, and in the laboratory they’ve been found to have anticancer activity. Plus turmeric is one of the most anti-inflammatory foods on the planet. Curry goes beautifully with chicken, and the apricots and almonds make a perfect complement to the mix. A little apricot trivia: Apricots are one of the lowest-calorie fruits on the planet (17 calories per fruit!) and yet deliver a surprising amount of nutrition, containing potassium, magnesium, and calcium. This dish is great for picnics!
Ingredients
    1/3 cup (77 g) plain low-fat yogurt
    1/4 cup (60 g) high-quality mayonnaise (we likevegan varieties such as Nayonaise or Vegenaise)
    1 to 2 tablespoons (20 to 40 g) raw honey, to taste
    1 tablespoon (6.3 g) curry powder
    3 cups (420 g) cooked chicken, diced or shredded
    2 stalks celery, diced
    2 cups (220 g) prepared sliced green apples, chopped
    1/2 cup (43 g) dried unsulfured apricots, chopped (by hand or with a few pulses in the food processor)
    1/2 cup (55 g) toasted sliced almonds
    In a large bowl, whisk together the yogurt, mayo, honey, and curry powder until smooth and well incorporated. Gently stir in the chicken, celery, apples, apricots, and almonds.
    Yield : 4 servings
Per Serving : 501 Calories; 26g Fat (46.0% calories from fat); 38g Protein; 32g Carbohydrate; 5g Dietary Fiber; 94mg Cholesterol; 196mg Sodium
     
    From Chef