Meals in minutes: five ingredients is all it takes to make these healthy meals and snacks

Muscle & Fitness/Hers, Jan-Feb, 2005 by Devin Alexander

5 ... 4 ... 3 ... 2 ... 1 ... and your meal is on the table. It really can be that simple. Just grab a few ingredients from your fridge, freezer and pantry, and you'll be eating clean and lean without sidetracking your busy schedule.

smothered patty & pierogies

WITH 1/4 TSP. GARLIC SALT & 1/2 TSP. HOT SAUCE

364 CALORIES
 28 G PROTEIN
 46 G CARBOHYDRATE
  8 G FAT
  4 G FIBER

MAKES ONE SERVING

3 low-fat pierogies (1) (try Mrs. T's brand)
1 cup sliced onion
4 oz. extra-lean (4% fat) ground beef patty
  Garlic salt, to taste
  Hot sauce, to taste
  Nonstick cooking spray

1. Place pierogies in a microwave-safe bowl or dish, then cover with water. Microwave on high heat for 3-6 minutes or until hot through.

2. Meanwhile, spray a large nonstick pan with cooking spray. Cook onions over medium-high heat until soft and starting to brown, approximately 3-5 minutes. Transfer to a small covered bowl to keep warm.

3. Turn heat to high. Season patty with garlic salt, then place in pan. Cook approximately 3-5 minutes per side or to desired doneness. Drain pierogies, then add to pan till lightly brown, approximately one minute per side.

4. Place pierogies and patty on serving plate. Top with onions, then drizzle with hot sauce. Serve immediately.

pepperoni pita pizza

PEPPERONI PITA PIZZA

327 CALORIES
 22 G PROTEIN
 47 G CARBOHYDRATE
  8 G FAT
 10 G FIBER

MAKES ONE SERVING

    1 whole-wheat pita
  1/4 cup low-fat marinara sauce
1 1/2 oz. finely shredded low-fat mozzarella cheese (try Precious brand)
   10 slices turkey pepperoni (try Hormel brand)
  1/2 cup chopped broccoli florets

1. Preheat oven to 450 degrees F.

2. Place pita on a baking sheet. Top evenly with sauce, then cheese, then pepperoni and broccoli.

3. Bake 8-12 minutes until crust is crisp and cheese is melted. Slice and serve.

tortilla tuna melt

WITH LOW-CARB. HIGH-FIBER TORTILLA

419 CALORIES
 40 G PROTEIN
 41 G CARBOHYDRATE
 10 G FAT
 23 G FIBER

WITH TRADITIONAL FLOUR' TORTILLA

379 CALORIES
 38 G PROTEIN
 43 G CARBOHYDRATE
  6 G FAT
  5 G FIBER

MAKES ONE SERVING

  4 oz. canned tuna, water-packed, drained
  1 Tbsp. low-fat mayonnaise
  1 burrito-size (9-inch) low-fat flour tortilla or low-carb flour
    tortilla
1/2 medium tomato, sliced thin
  1 oz. finely shredded low-fat mozzarella cheese (about 1/4 cup)

1. Preheat broiler to high.

2. Mix tuna with mayonnaise in a small bowl.

3. Fold the tortilla in half and place it on a baking sheet. Spread tuna mixture evenly over top of tortilla. Top tuna with tomato, then cheese.

4. Place under broiler until cheese melts, approximately 1-3 minutes. Serve immediately.

fit fish fillet sandwich

FIT FISH FILLET SANDWICH

287 CALORIES
 29 G PROTEIN
 30 G CARBOHYDRATE
  6 G FAT
  4 G FIBER

MAKES ONE SERVING

    5 oz. fresh, skinless cod fillet (2) (a thick piece about the size
      of a deck of cards)
      Cajun or blackened redfish seasoning, to taste
1 1/2 Tbsp. low-fat mayonnaise
    1 Tbsp. dill-pickle relish
    1 whole-wheat hamburger bun

1. Preheat grill to high. Sprinkle both sides of fillet with seasoning, then grill approximately 3-5 minutes per side until fish is cooked through (it should flake easily with a fork).

2. Meanwhile, mix mayonnaise and relish in a small bowl. Place bun on grill to toast, approximately one minute.

3. Place cooked fish on bottom half of bun, spread sauce on top half of bun and top sandwich. Serve immediately.

taco scramble

TACO SCRAMBLE

207 CALORIES
 22 G PROTEIN
 20 G CARBOHYDRATE
  4 G FAT
  2 G FIBER

MAKES ONE SERVING

1/3 cup cooked brown rice (3)
1/2 cup egg whites (4 egg whites)
  2 Tbsp. taco sauce, or to taste
  1 Tbsp. chopped fresh cilantro leaves
  1 oz. finely shredded low-fat cheddar cheese (try Cabot's 75% light)
    Nonstick cooking spray

1. If rice has been refrigerated after cooking, reheat it.

2. Spray a small microwave-safe bowl with cooking spray. Pour in egg whites. Microwave on high for one minute, then in 20-second intervals until whites are no longer runny (time will vary depending on microwave power).

3. Using a fork, break cooked eggs apart slightly so they resemble scrambled eggs. Mix in remaining ingredients. If cheese melts, serve immediately. Otherwise, microwave in 20-second intervals until cheese melts, then serve.

(1) Pierogies, an Eastern European stuffed pasta, are handy to keep in your freezer. Be sure to check the package: Many pierogies are low in fat, but some varieties like "four cheese" are not.

(2) Looking for something even easier? Gorton's now offers tasty and convenient Grilled Fish Fillets (shown here) in your grocer's freezer section. They reheat in the oven, are delicious and dummy-proof.

(3) Rice Expressions sells precooked frozen brown rice that heats in the microwave in three minutes.

RELATED ARTICLE: ROUND OUT YOUR MENU

FOR BALANCED NUTRITION, be sure to include 2-3 servings of fruit, 3-4 servings of vegetables and 2-3 servings of low-fat milk products each day--with these meals and snacks, or separately. To keep it quick, have a large premixed green salad with low-fat dressing; ready-to-eat vegetable-tray foods such as broccoli florets, carrots and cauliflower; single-serving containers of fat-free flavored yogurt; and whole fruit like apples, oranges, kiwi, bananas and grapes. A handful of walnuts or other nuts will provide healthy fats in your diet. If some meals are higher in sodium, choose lower-sodium foods the rest of the day.