Weeknight Wonders: Delicious, Healthy Dinners in 30 Minutes or Less

Copyright © 2013 by Ellie Krieger

Photography © 2013 by Quentin Bacon

Food styling by Suzanne Lenzer

Prop styling by Maeve Sheridan

Author wardrobe styling by Ivonne Frowein

Author makeup by Suzanne Katz

All rights reserved

For information about permission to reproduce selections from this book, write to Permissions, Houghton Mifflin Harcourt Publishing Company, 215 Park Avenue South, New York, New York 10003.

www.hmhco.com

Library of Congress Cataloging-in-Publication Data

Krieger, Ellie.

Weeknight wonders : delicious healthy dishes in 30 minutes or less / Ellie Krieger; photography by Quentin Bacon.

ISBN 978-1-118-40949-7 (hardback); 978-0-544-18628-6 (ebk)

1. Quick and easy cooking. 2. Suppers. 3. Nutrition. I. Title.

TX833.5.K78 2013

641.5’55—dc23

2013010475

v1.1213

contents

acknowledgments

introduction

salads

soups and sandwiches

meat dishes

poultry dishes

seafood dishes

vegetarian dishes

sides

desserts

index

acknowledgments

Confucius had it right when he said Choose a job you love and you will never have to work a day in your life. With that in mind, the many months I spent planning, cooking, and writing for this book were a pure pleasure for me. But to multiply that joy, many of the people who helped bring Weeknight Wonders to fruition have, over the years and through many projects together, become so much more than my colleagues; they have become my friends. When you choose a job you love and you get to accomplish it with friends, then you really have it made.

So thank you, my trusted and talented friends, for your hard work, wisdom, and good company: editor Justin Schwartz; literary agent Jane Dystel; managers Robert Flutie and Hilary Polk-Williams; culinary team Adeena Sussman and Anat Abramov; registered dietitian Toby Amidor; publicist Janell Vantrease, and make-up artist Suzanne Katz.

A heartfelt thank you to photographer Quentin Bacon, food stylist Suzanne Lenzer, prop stylist Maeve Sheridan, and wardrobe stylist Ivonne Frowein for the most alluring and enticing photos, to publicists Crystal Wang and Rebecca Liss, and to the whole team at Houghton Mifflin Harcourt. And thank you to my remarkable family for your unconditional love and unwavering support, which make everything possible.

introduction

Weeknights at about 6 p.m. can be make-or-break time when it comes to eating well. We’ve all been there: hungry after a long, busy day, faced with the burning question of What’s for dinner? and without a plan. At that vulnerable point, you are forced to make a pivotal decision: Order takeout, pop a meal into the microwave, or cook something. Sure, what you choose on any one evening won’t have a big impact on your well-being, but opting to cook dinner at home most of the time has more power than you may realize. Simply fixing food from scratch means you will likely be eating smarter portions with fewer calories, and much less saturated fat and sodium and more nutrients than if you went the restaurant or prepared-food route. That, of course, can ultimately lead to a fitter, healthier life for you and your loved ones. You also get to enjoy fresher food, prepared exactly to your taste, and save money.

With all that upside, why doesn’t everyone cook dinner more often? I don’t have time. I am out of ideas and bored eating the same thing over and over. I have nothing in the house. I don’t feel like cooking. Sound familiar? I hear these excuses (ahem . . . reasons) from many people I speak with and, I confess, they sometimes run through my head too. Once in a while they compel me to go out to eat or call for delivery, and there is nothing wrong with that now and then. I live in New York City, after all, the mecca of great restaurants and take-out menus, which I enjoy exploring. But I cook at home most nights because, despite all the exciting options, it is by far the most desirable and healthful way to eat. When I cook, I know I am getting the best-quality ingredients prepared just the way my family and I like them. When negative thoughts arise, the thing that tips the scale in favor of cooking is having an arsenal of absolutely delicious, inspiring, fast dinner ideas at my fingertips. It makes cooking feel less overwhelming and it becomes a pleasure and high point of my day rather than a chore. That is exactly what I hope this collection of recipes will do for you.

This book a treasure trove of delicious, healthy dinner solutions—150 recipes that take 30 minutes or less to get on the table—and a fountain of fresh, new ideas designed to de-stress cooking, knock out mealtime boredom, and ultimately help keep you and your family on track for a healthy life.

As a passionate food lover, taste is number one for me, and each of these dishes is full-out delicious. But they are good for you too, something that is important to me as a nutritionist and mom. By focusing on fresh, minimally processed ingredients, following my tried and true Usually-Sometimes-Rarely food philosophy, and using a few smart shortcuts, the recipes here hit that sweet spot where taste and health meet, and quickly, so they are doable on the busiest weekdays.

I introduced my Usually-Sometimes-Rarely food lists in my very first book, Small Changes, Big Results, and they have been a guiding force for all my work and every recipe I have created since. My golden rule: No food is ever off-limits. Rather, I categorize food under the headings of Usually, Sometimes, or Rarely. Usually foods are those I use most plentifully and are the backbone of healthy eating: vegetables, whole fruits, beans, nuts and seeds, lean protein, low-fat dairy, whole grains, and healthy oils. I sprinkle in Sometimes foods here and there for flavor and variety. They are a bit more processed and less nutrient rich, like white flour or dark chocolate, or a little higher in saturated fat, like chicken thighs. Rarely foods—like sugar, cream, full-fat cheese, and butter—are the foods that many nutritionists forbid and many cooks use with a heavy hand. I have found the ideal midpoint by using these foods in small amounts, but strategically for maximum impact.

The idea is that there is no need to deprive yourself or go to extremes to be healthy. In fact, extremes are usually unhealthy and trap us into a dieting mentality. Rather, balance is key. If you are eating mostly nutrient-rich whole foods, there is room for some butter in your mashed potatoes, some sugar on your strawberries, or even a slice of rich chocolate cake.

I also believe in using pure, minimally processed ingredients and steering clear of artificial additives. I will use reduced-fat foods only if they work taste-wise and are not laden with chemical additives. So I use low-fat milk and yogurt, for example, but you won’t get me within a yard of fat-free whipped topping. (Have you ever read the ingredient list on that stuff?) I’ll take a little good-old-fashioned whipped cream any day. And when it comes to cheeses like Parmesan, blue cheeses, and sharp cheddar, there is just no substitute. Besides, they are so flavorful that just a bit goes a long way. The truth is, sometimes what’s best is a little of the real thing.

When it comes to saving time in the kitchen, in keeping with my food philosophy, I might suggest a smart shortcut, like prewashed greens, frozen peas, or canned beans (more on that later), but I steer clear of anything that is highly processed or has artificial additives. No instant fat-free puddings or bottled salad dressings with a laundry list of preservatives here. I also make a point of sticking to common, easy-to-find ingredients and making them shine by pulling them together in fast, innovative ways.

time on your side

On a busy weeknight you want food fast, so each of these recipes takes 30 minutes or less to get on the table. That includes preheating the oven, boiling the water, chopping, and cooking—everything.

To make that 30-minute window truly realistic, I took a totally different approach when writing these recipes. Most recipes list ingredients as they should be prepared (for example, 1 medium onion, diced, or 5 mushrooms, stemmed and sliced), implying you should have them lined up and ready to go, in what chefs call mise en place. That prep, of course, takes time and, frankly, no one I know really cooks like that at home. Instead, we dice the onion as the oil is heating in the pan, and chop the herbs while the meat cooks, and so on. To help make the most of your time in the kitchen, I call for whole ingredients (1 medium onion or 5 mushrooms) and write the chopping and slicing instructions into the method when there are windows of time during the cooking process. (For example, While the mixture simmers, stem and dice the mushrooms.)

For maximum efficiency, I recommend that before you start cooking you read the recipe all the way through so that you have a good mental picture of what needs to happen, and so you can get all of your ingredients and tools out.

the weeknight wonders pantry

A well-stocked pantry takes the stress out of meal planning and saves you time because you don’t have to be constantly running to the store. This list covers all the nonperishable items you need to make any recipe in this book. With these on hand, all you need to do is fill in with perishable items—which you can do on a weekly basis—and you will have paved the way to make fast, fabulous home-cooked dinners a regular part of your life.

Oils and Vinegars

Canola oil

Cooking spray

Extra-virgin olive oil

Olive oil

Toasted sesame oil

Balsamic vinegar

Cider vinegar

Red wine vinegar

Rice vinegar, unseasoned

Sherry vinegar

White wine vinegar

Condiments, Sauces, and Other Flavor Boosters

Asian fish sauce

Capers

Chipotle chiles in adobo sauce

Chili-garlic sauce (sriracha)

Chocolate, chocolate chips, dark (60% to 70% cocoa solids or bittersweet)

Cocoa powder, unsweetened, natural

Hot pepper sauce

Jams and preserves (apricot)

Jarred sauces (basil pesto, tomatillo salsa)

Ketchup

Mayonnaise

Mustard (Dijon)

Olives (green, pimento-stuffed, calamata)

Soy sauce, reduced-sodium

Spirits: beer (stout), orange-flavored liqueur, port (tawny and ruby), rum (light), sherry (dry), white wine (dry)

Tea (Earl Grey)

Thai red curry paste

Worcestershire sauce

Vegetables, Fruits, Fish, Beans, and Broths

Applesauce, unsweetened, natural

Baby corn

Bamboo shoots, sliced

Beans and peas, canned, preferably low-sodium (black, black-eyed peas, cannellini, chickpeas, kidney, pinto, red, white)

Broth and stock, low-sodium (beef, chicken, fish, vegetable)

Coconut milk, unsweetened, light

Fish, anchovies, sardines, tuna (light, Italian-style olive oil–packed)

Lentils, dried red

Pumpkin, solid pack

Roasted red peppers in water

Sun-dried tomatoes, not oil-packed

Tomatoes, preferably no-salt-added (diced, fire-roasted diced, crushed, tomato sauce, tomato paste)

Sweeteners and Leaveners

Baking powder

Baking soda

Honey

Pure maple syrup

Sugar (granulated, dark brown, light brown)

Unsulfured molasses

Nuts, Seeds, and Dried Fruits

Peanut butter, creamy, natural-style

Tahini (sesame paste)

Variety of shelled, unsalted nuts and seeds (almonds, cashews, hazelnuts, peanuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts)

Dried fruits (Turkish apricots, cherries, dried coconut, cranberries, dates, figs, prunes, raisins)

Grains

Amaretti cookies

Bread crumbs, unseasoned, preferably whole wheat, panko

Brown rice, quick cooking instant (parboiled)

Bulgur wheat, quick cooking or fine

Cornstarch

Couscous, whole-wheat

Egg noodles, whole-wheat

Flour (whole-wheat, whole-wheat pastry, all-purpose)

Ladyfinger cookies

Oats, quick cooking

Pasta (whole-wheat or whole-wheat blend: spaghetti, penne, and orzo)

Polenta

Popcorn kernels

Quinoa (prerinsed)

Thai rice noodles (wide)

In the Freezer

Artichoke hearts

Broccoli

Bread (whole-wheat sandwich bread, crusty whole-wheat bread, pita, whole-wheat hamburger buns)

Cheese ravioli, whole-wheat

Corn (kernels, ears)

Edamame, shelled

Fruit, unsweetened (cherries, mangos, peaches)

Ice cream (light) or frozen yogurt, vanilla

Pearl onions

Peas

Pizza dough, whole-wheat

Spinach, chopped

The Spice Rack

Almond extract

Bay leaf

Caraway seeds

Cayenne pepper

Chili powder

Cinnamon sticks

Creole seasoning

Crushed red pepper flakes

Cumin seeds

Curry powder

Dried basil

Dried oregano

Dried tarragon

Dried thyme

Garlic powder

Ground allspice

Ground cinnamon

Ground cloves

Ground coriander

Ground cumin

Ground fennel seeds

Ground ginger

Ground nutmeg

Ground oregano

Ground turmeric

Ground white pepper

Herbes de Provence

Mustard powder

Old Bay seasoning

Onion powder

Paprika

Peppercorns, black

Salt

Smoked paprika

Vanilla extract

Wasabi powder

Whole cloves

Whole mustard seeds

quick and simple accompaniments

Many of the recipes in this book are complete meals in themselves, while others are meant to be the star of the plate served with simply prepared accompaniments alongside, like rice or steamed green beans or grilled chicken. For each recipe, I provide specific serving suggestions to make for a balanced meal, both taste- and health-wise. Here is an at-a-glance guide for quick and simple grains, vegetables, and proteins to pair with some of the recipes while keeping you in the 30-minute zone.

express whole grains

Sometimes all you need is a basic steamed or boiled grain to make one of the skillet suppers or stir-fries in this book a complete, satisfying meal. These quick-cooking whole grains are ideal for the weeknight dinner rush. Other whole grains that require no cooking at all include whole-grain wheat or corn tortillas and whole-grain breads such as pita or crusty Italian or French bread.

fresh steamed vegetables

A simply steamed vegetable is often the ideal way to round out a meal, adding color, nutrition, and a crisp, clean flavor element. Steaming is the best way to cook vegetables to preserve their nutritional value, and you can do it in one of two ways: on the stove using a steamer basket or in the microwave. Both methods are equally beneficial and easy.

To steam the old-fashioned way, on the stove, simply bring a few inches of water to a boil in a pot that can be fitted with a steamer basket and has a tight-fitting lid. Place the cut, washed vegetable in the basket, place the basket over the water, making sure the water doesn’t touch the basket, cover, and steam over high heat.

For microwave steaming, wash and cut the vegetable, and then, with the water still clinging to it, place the vegetable in a microwave-safe bowl that has a tight-fitting lid. Cover and microwave on high power for about the same amount of time as you would with a regular steamer.

Once the vegetable is steamed to crisp-tender, drain, then toss with a little extra-virgin olive oil or a couple of teaspoons of butter and a sprinkle of salt. It is simply delicious just like that. If you’d like, you can take the seasoning a step further with a spritz of lemon juice and/or some chopped fresh herbs.

fast, lean proteins

You don’t have to do much to these proteins to make them delicious, and they are perfect for turning some of the fabulous salads and sides here into substantial suppers. Simply season them with salt and freshly ground pepper; spray a grill, grill pan, or nonstick skillet with cooking spray and preheat it over medium-high heat, or preheat the broiler and position the rack about 4 inches from the heat source; and cook according to the directions below, turning only once. Allow meat and poultry to rest for 3 to 5 minutes before serving so the juices can redistribute. Squeeze some lemon or lime juice over chicken or seafood, if desired.

healthy shortcuts

Sure, the best way to buy ingredients is at your local farmer’s market—whole, just picked, with the dirt still clinging to them—and prep them yourself right before cooking. But let’s get real—life’s hectic pace doesn’t always allow for that. Luckily there are plenty of healthy shortcuts available that make it a lot more doable to get a great meal on the table on busy weeknights. Don’t hesitate to take advantage of them.

prewashed greens

You can get just about any green leafy vegetable in prewashed packages these days. Mixed lettuces make for instant salads, spinach and arugula are perfect for tossing into pasta and other sauces, and you can even get washed and cut kale and chard. Just be sure to check the sell-by date on the package and keep them refrigerated at home.

prepped produce

From cubed butternut squash and pomegranate seeds (arils) to sliced mushrooms and peeled and cored pineapple, there are a multitude of prepped fresh produce items in stores today that let you walk into your kitchen as if your very own sous chef has done the knife work already. Sure, once you cut a fruit or vegetable it begins to lose nutrition, but precut produce will still have plenty, and it could make the difference between cooking something healthy or not, so go for it when time is tight.

frozen fruits and vegetables

Frozen fruits and vegetables are comparable nutritionally to their fresh, cooked counterparts, and they work really well in many recipes. Stock up on the selection on the pantry list

to have healthy produce at your fingertips anytime. Just remember to buy it fresh-frozen, without added sauces, seasonings, or sweeteners.

precooked whole grains

Precooked whole grains like brown rice, quinoa, and grain mixes are now being sold in pouches on supermarket shelves and in the freezer section. It takes just minutes to reheat them. Here too, be sure to buy them without added seasonings, which are often high in sodium.

about the nutrition facts

I don’t cook with a calculator at hand to get a certain nutrient profile from a recipe. Rather, I set out to make a delicious dish with all the familiar tastes and textures you expect, using the principles laid out in my Usually-Sometimes-Rarely food philosophy. Incredibly, when I do so, the numbers tend to work out on their own. But while I prefer to focus on the balance and quality of the food, because numbers can be a helpful guide I have included the nutrition facts for each recipe, with the amount of calories, fat, protein, carbohydrate, fiber, cholesterol, and sodium in each serving. Since some fats are beneficial and others detrimental, I further break down the fat content into saturated (bad fat), monounsaturated, and polyunsaturated (both good fats).

I have also listed excellent and good sources of essential nutrients in each recipe. To qualify as an excellent source, a serving must