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

Jeannette
    To Complete the Meal : Serve this light salad over a bed of fresh spring greens or in a whole-grain wrap with alfalfa sprouts and shredded lettuce.
     
Protein-Packed Chicken in Sun-Dried
Tomato Cream over Quick Quinoa
    From Dr. Jonny : Let me be perfectly clear and consistent with everything I’ve written in the last ten years: I am not afraid of saturated fat, which has gotten a bum rap and been unfairly blamed for a lot of things it doesn’t do (such as cause heart disease, but don’t get me started). Even though I’m in the minority on this issue, most people would still like to reduce their intake of saturated fats. Here’s the perfect way to do it without compromising flavor. Using tofu in place of heavy cream gives you plenty of protein, a creamy texture, and zero saturated fat. (Even if you’re not afraid of a little saturated fat, you’ll still love it—I certainly do!) Quinoa has eight essential amino acids, is one of the highest-protein “grains” (it’s technically a seed, but who cares?), and is quick-cooking and delicious.
    What’s not to love?
Ingredients
    1 cup (170 g) quinoa, rinsed
    2 1/2 cups (570 ml) chicken or vegetable broth, divided
    2 teaspoons olive oil
    2 shallots, diced fine
    1/2 cup (230 g) silken tofu, drained and blended until smooth (quickest with immersion blender)
    1/2 teaspoon chicken or vegetable Better Than Bouillon (or you can use 1/2 tea-spoon salt and 1/2 teaspoon nutritional yeast)
    1/2 cup (235 ml) dry white wine
    1/2 teaspoon tarragon, optional
    1/2 cup (37 g) sliced sun-dried tomatoes in oil, well-drained
    2 cups (280 g) diced cooked chicken (use leftovers, Trader Joe’s prepared diced chicken, or 1 package [8 ounces or 225 g] meatless frozen Morningstar Farms Chik’n Strips)
    1/4 cup (10 g) fresh basil, rolled and sliced into thin strips, optional
    Bring the quinoa and 2 cups (475 ml) of the broth to a rolling boil in a medium saucepan over high heat. Reduce the heat, cover, and simmer for 12 minutes or until the tails have popped and the quinoa is tender.
    While the quinoa is cooking, heat the oil in a large skillet over medium heat. Sauté the shallots for 2 minutes and add the tofu, remaining 1/2 cup (120 ml) broth, bouillon, wine, and tarragon and whisk gently until well combined. Stir in the tomatoes and chicken and bring to a simmer. Simmer for about 2 minutes or until the chicken is heated through (about 5 minutes if using frozen Chik’n Strips). Stir the basil into the cream sauce, if using.
    Serve the creamed chicken over a bed of the hot quinoa.
    Yield : 4 servings
Per Serving : 385 Calories; 10g Fat (25.6% calories from fat); 34g Protein; 34g Carbohydrate; 4g Dietary Fiber; 60mg Cholesterol; 715mg Sodium
     
    From Chef Jeannette
    To Complete the Meal : This also works well over 8 ounces (225 g) of whole wheat egg noodles in place of the quinoa. talk about creamy comfort food! Enjoy it with a helping of steamed broccoli sprinkled with balsamic vinegar and a few toasted almond slices.
    Using Vegan Meat Substitutes : though they are processed foods, occasionally using “meat substitutes” is not only much faster than using real meat but also provides a tasty source of ready protein, such as the suggestion in the above dish. Use them in recognizable dishes to help ease the transition away from unhealthy (and more expensive!) factory-farmed meats. Your family won’t know they aren’t eating true animal meat. I once heard Dr. Walter Willett, a professor at Harvard Medical School and principal investigator on the second Nurses’ Health Study, make a comment that both of his parents were vegetarians, but only one of them knew about it!
     
Simple, Satisfying Southwest
Chicken-Pinto Bean Stew
    From Dr. Jonny : Let me quickly share with you a concept in weight loss that’s worth knowing about. It’s called Volumetrics, and it was coined by Professor Barbara Rolls at Penn State University. The basic concept is that we can lose weight by eating