30 Minutes to Mealtime: A Healthy Exchanges Cookbook by JoAnna M. Lund, Barbara Alpert

By JoAnna M. Lund, Barbara Alpert

Now chefs at the move can arrange tasty, handy nutrients at domestic in thirty mins or much less.

Between paintings, elevating childrens, or looking that legendary "me time," the house cook dinner can get beaten, placing instruction of fit, tasty kin fare at the again burner. This cookbook makes it quicker and less expensive to organize an entire, speedy meal at domestic than to attend for take-out.

Here are 50 entire menus made from 2 hundred recipes, every one of which might be ready from begin to end in part an hour or much less. additionally integrated are JoAnna's Ten Commandments of profitable Cooking, recommendation on the right way to learn a recipe, and entire dietary details for each dish.

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Extra resources for 30 Minutes to Mealtime: A Healthy Exchanges Cookbook

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HINT: Thaw peas by rinsing in a colander under hot water for 1 minute. Each serving equals: HE: 1 Bread • 1 Vegetable • 3⁄ 4 Protein • 1⁄ 2 Slider • 1 Optional Calorie 190 Calories • 6 gm Fat • 11 gm Protein • 23 gm Carbohydrate • 305 mg Sodium • 267 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1 Vegetable • 1 Meat CARB CHOICES: 11⁄ 2 50 Fabulous Menus for Fast, Festive Meals 39 Fast Fish Creole , Serves 4 16 ounces fresh or frozen whitefish, thawed, cut into 4 pieces 1⁄4 cup chopped onion 1⁄4 cup chopped celery 1⁄4 cup chopped green bell pepper 1 (141⁄2-ounce) can stewed tomatoes, coarsely chopped and undrained 2 tablespoons Splenda Granular 1⁄2 teaspoon Cajun seasoning 1⁄8 teaspoon black pepper Preheat oven to 375 degrees.

Evenly arrange patties in a large skillet sprayed with butter-flavored cooking spray. Brown for 5 minutes on each side. Meanwhile, in a medium bowl, combine beef gravy and undrained mushrooms. Evenly spoon gravy mixture over browned patties. Lower heat, cover, and simmer for 15 to 20 minutes. When serving, evenly spoon gravy mixture over steaks. Each serving equals: HE: 2 Protein • 2⁄ 3 Bread • 1⁄ 3 Vegetable • 1⁄ 4 Slider • 5 Optional Calories 180 Calories • 4 gm Fat • 17 gm Protein • 19 gm Carbohydrate • 451 mg Sodium • 7 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 2 Meat • 1 Starch CARB CHOICES: 1 50 Fabulous Menus for Fast, Festive Meals 35 Winter Strawberry Cream Pie , U Serves 8 2 cups frozen unsweetened strawberries, thawed and undrained 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 cup water 1 cup Cool Whip Free 1 teaspoon coconut extract 1 (6-ounce) Keebler graham cracker pie crust 2 tablespoons flaked coconut In a small bowl, coarsely chop strawberries with biscuit cutter.

What looks freshest at your market is the right choice: pollock, haddock, cod, if you’re on a strict budget, or perhaps flounder or sole if they’re well priced. One new choice is a fish called basa, a hearty whitefish that is sometimes known as Vietnamese catfish but cooks up like classic white fillets. Marinated Vegetable Salad Cheesy Peas and Carrots Fast Fish Creole Sunshine Sherbet 37 Marinated Vegetable Salad , Serves 4 (1⁄ 2 cup) 1 (8-ounce) can cut green beans, rinsed and drained 1 (8-ounce) can sliced carrots, rinsed and drained 1⁄2 cup thinly sliced celery 1⁄4 cup chopped green bell pepper 1⁄4 cup chopped onion 1⁄2 cup Kraft Fat Free French Dressing 1 teaspoon dried parsley flakes In a large bowl, combine green beans, carrots, celery, green pepper, and onion.

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