Quick easy: healthy meals - Date With a Dish

Cook broccoli in large saucepan of rapidly boiling water until tendercrisp, but still green, 2 to 3 minutes. Remove with slotted spoon or skimmer and rinse under cold water. Add the pasta to same water and cook until tender but firm, 12 to 15 minutes. Drain, rinse in cold water, drain again and pour into a large serving bowl. Add remaining ingredients and toss lightly. Serve immediately.

Yields 4 servings

CALORIES 490.9, TOTAL FAT 15.5G, CHOLESTEROL 40MG, CARBOHYDRATE 61.6G, PROTEIN 25.7G, SODIUM 478MG.

Herb-Marinated Beef Steak

1 pound boneless beef chuck shoulder steak, about 1-inch thick 1/4 cup minced onion 2 tablespoons chopped parsley 2 tablespoons white vinegar 1 tablespoon olive oil 1 tablespoon Dijon-style mustard 1 clove garlic, minced 1/2 teaspoon dried thyme leaves

Combine onion, parsley, vinegar, oil, mustard, garlic and thyme. Place beef chuck shoulder steak in plastic bag; add marinade, spreading evenly over both sides. Close bag securely and marinate in refrigerator 6 to 8 hours (overnight, if desired), turning at least once. Pour off marinade; discard. Place steak on rack in broiler pan so that surface of meat is 3 to 4 inches from heat. Broil 16 to 18 minutes to desired doneness (rare to medium rare), turning once. Carve steak into thin slices to serve.

Yields 4 servings

CALORIES 278.6, TOTAL 21.4G, CHOLESTEROL 66MG, CARBOHYDRATE 2.4G, PROTEIN 18.6G, SODIUM 150MG.

Winter Fish Chowder

1 tablespoon vegetable oil 1/2 cup each chopped green pepper, onion and celery 2 cloves garlic, minced 1 28-ounce can whole, peeled tomatoes with juice 4 cups water 1 cup low-sodium chicken broth 2 teaspoons fresh lemon juice 1/2 teaspoon each dried thyme and oregano, crushed 1/4 teaspoon pepper Salt to taste 1 cup diced potatoes 1 small carrot, sliced 1 8-ounce can lima beans, drained 1/2 cup whole-kernel corn

Popular and long-standing favorites include Winter Fish Chowder and Oriental Chicken Soup.

1 pound white, cod, halibut or cat-fish, cut into 1-inch cubes 2 tablespoons chopped parsley

Heat oil in Dutch oven; cook green pepper, onion, celery and garlic in oil until tender-crisp, about 3 minutes. Add tomatoes with juice, water, broth, lemon juice, thyme, oregano, pepper and salt. Break up tomatoes with spoon. Cover and simmer for 10 minutes. Add potatoes, carrot, lima beans and corn, and continue cooking for 10 minutes, stirring occasionally. Add fish and simmer uncovered for 4 minutes or until fish flakes easily with fork. Stir in parsley.

Yields 6 servings

CALORIES 276, TOTAL FAT 3.6G, CHOLESTEROL 33MG, CARBOHYDRATE 38.3G, PROTEIN 26.0G, SODIUM 423MG.

Oriental Chicken Soup 3 15-ounce cans low-sodium chicken broth 3 soup cans water 2 cups cut-up cooked chicken 2 ribs celery, thinly sliced diagonally 1 medium carrot, thinly sliced diagonally 1 4-ounce can mushroom slices 1/2 cup cooked rice 2 cloves garlic, minced 2 tablespoons soy sauce 1/2 teaspoon ground ginger 1 tablespoon dry sherry 2 green onions, sliced 2 ounces snow peas, cut into strips