Quick muscle meals: these high-protein two-ingredient recipes are so easy, even a guy could make them

Muscle & Fitness, Jan, 2005 by Jane Tunks

BAKED HALIBUT WITH TAPENADE

Makes four servings

SHOPPING LIST

> 4 fillets of halibut or other firm white fish, such as red snapper or
  sea bass (6 oz. each)
> 4 tsp. tapenade (olive paste), divided

FROM THE PANTRY

> Olive oil cooking spray
> 1 cup water

Preheat oven to 225 degrees F. Coat fish lightly with cooking spray. Spread I tsp. of tapenade over the top of each fillet. Place in glass dish with water and bake in oven for 20 minutes or until fish is opaque.

NUTRITION FACTS (per serving):*

279 calories, 45 g protein, 0 g carbohydrate, 9.5 g fat

*Nutritional data does not include side dishes.

SHRIMP MARINARA

Makes four servings

SHOPPING LIST

> 1 1/2 lbs. shrimp
> 1 can chopped tomatoes with Italian seasoning (28 oz.)

FROM THE PANTRY

> 1 Tbsp. olive oil
> 3 cloves finely chopped garlic
> 1 tsp. chopped red pepper

Heat oil in a pan over medium-high heat. Add garlic and pepper and cook until garlic is just golden. Add tomatoes, with juice, and bring to a slow boil, reducing heat if necessary. Cook for 20 minutes, until mixture reaches a saucelike consistency. Add shrimp and cook until opaque, about four minutes. Serve immediately.

NUTRITION FACTS (per serving):*

270 calories, 38 g protein, 17 g carbohydrate, 6 g fat

*Nutritional data does not include side dishes.

PERFECT PANTRY

Stock your kitchen with our top-10 fancy foodstuffs, and you'll be ready to whip up your own two-ingredient meals in minutes.

CHICKEN DIJON II Makes four servings

SHOPPING LIST

> 1 1/2 lbs. boneless, skinless chicken breasts
> 1 Tbsp. Dijon mustard

FROM THE PANTRY

> Water
> 1 Tbsp. butter
> 1 Tbsp. flour
> Salt and pepper to taste

Cover the chicken with water and bring to a slow boil in a covered pot. Cook for six minutes or until done. Reserve 1 cup liquid. Melt butter in a saucepan over medium heat. Add flour and stir constantly until mixture turns brown. Add 1 cup reserved liquid, then stir for four more minutes until sauce thickens. Add mustard; stir until smooth. Pour over chicken and serve.

NUTRITION FACTS (per serving):* 289 calories, 50 g protein, 2 g carbohydrate, 8 g fat

*Nutritional data does not include side dishes.

APRICOT-STUFFED PORK LOIN II

Makes four servings

SHOPPING LIST

> 1 boneless pork tenderloin, 2-2 1/2 lbs.; ask your butcher to
  butterfly the roast
> 15 dried apricots

FROM THE PANTRY

> 1 cup water
> String
> Salt and pepper to taste
> 2 Tbsp. ground ginger
> Olive oil cooking spray

Preheat oven to 250 degrees F. Pour boiling water over dried apricots in small bowl and let them soak for 20 minutes or until softened but not mushy. Drain apricots, reserving the liquid, and chop. Open roast and stuff with apricots. Close roast and tie it with string in four places. Season with salt, pepper and ginger. Spray a pot with a close-fitting lid with cooking spray and place over high heat, uncovered. Sear each side of roast for two minutes or until golden brown. Add reserved liquid. Cover and roast in oven 25 minutes or until meat thermometer reads 155 degrees. Remove from oven and let meat rest for 10 minutes. Cut into 1/2-inch slices and serve.

NUTRITION FACTS (per serving):*

631 calories, 80 g protein, 17 g carbohydrate, 25 g fat

*Nutritional data does not include side dishes.

STEAK WITH GORGONZOLA II Makes four servings

SHOPPING LIST

> 4 beef tenderloin steaks (6-8 oz. each)
> 4 oz. Gorgonzola cheese, crumbled

FROM THE PANTRY

> Salt and pepper to taste
> Olive oil cooking spray

Preheat broiler. Season steaks with salt and pepper. Coat a pan with cooking spray and heat over medium-high heat. Sear steaks for five minutes on each side, then put them in a baking pan and top with 1 ounce cheese each. Heat in broiler about one minute. Remove from oven and let steak rest for five minutes before serving.

NUTRITION FACTS (per serving):* 500 calories, 52 g protein, 1 g carbohydrate, 31 g fat

*Nutritional data does not include side dishes.

RELATED ARTICLE

** Canned tomatoes are chock-full of lycopene and provide endless variations on tomato sauce.

** Precut greens, such as romaine or baby spinach, can be used for salads and more.

** Cheeses such as Parmesan pack a lot of flavor into a small (low-calorie) portion.

** Precut vegetables like carrots, broccoli and cauliflower make for speedy side dishes.

** Olives--splurge on high-quality olives and throw them in salads, pastas or meat dishes.

** Pasta paired with low-fat cheeses, greens or vegetables can make an easy meal in minutes.

** Tofu, which is high in protein and low in fat, takes on the flavor of any sauce you put on it.

** Asian noodles can be cooked in chicken broth with some green onions for a quick lunch or dinner.

** Bottled ethnic sauces are a tasty way to spice up any meat. Just check labels for excess fat.

** Canned beans can be thrown into salads, gussied up with spices or paired with pastas.

Jane Tunks is a food writer who lives in San Francisco.