This honey-soy glazed salmon is one of several "30 minute recipes" that can come in handy when time is tight. Read on for recipes and suggestions of pantry staples to keep on hand that make creating quick meals easier. Photo by: familycircle.com
February 28, 2018 10:15:47 AM
We feel it. Winter hibernation is coming to an end. We're waking up to blossoms, greening and calendars filling up with functions, fundraisers, kids' sports, spring cleaning or just plain wanting to spend more time outdoors.
It's a time of year when a quick "30-minute meal" can come in handy for anyone who doesn't want to spend more time in the kitchen than necessary -- whether that's a busy family, or somebody cooking for one. Make a second meal of the leftovers, or just cut recipes in half.
A strategically-stocked pantry is usually key to whipping up quick meals. You won't have every ingredient called for in every "30-minute meal" recipe, but some core items like broth and canned tomatoes kept on hand can build the foundation for easier meals in short order, says thekitchn.com. Take advantage of weekly specials at the grocery store to stock up on some of these basics that have a pretty long shelf life.
Other stock suggestions include frozen shrimp, soy sauce, oils, Dijon, and maple syrup or honey, for making a quick a flavorful sauce for chicken tenders or adding zing to something as simple as an egg sandwich.
Tailor your pantry to your own preferences, but having basics at-the-ready will allow you to pull together a "30-minute meal" when the mood or need strikes.
Here are a several "30-minute" recipes from familycircle.com to get us started.
HONEY-SOY GLAZED SALMON
1/2 cup honey, slightly heated
2 tablespoons reduced-sodium soy sauce
2 tablespoons jarred chopped garlic
1 tablespoon lime juice
4 salmon fillets (about 5 ounces each)
2 cups cooked brown rice or Uncle Bens Ready Rice
2 scallions, sliced
1/2 cup cilantro, chopped
Steamed snow peas (optional)
Nutrition information: Per serving: 59 g carb., 1 g sat. fat, 81 mg chol., 6 g Fat, total, 427 kcal cal., 415 mg sodium, 34 g pro., 2 g fiber.
COCONUT SHRIMP CURRY
Makes 6 servings
1 cup uncooked jasmine rice
2 tablespoons vegetable oil
2 cloves garlic, minced
1 2-inch piece ginger, peeled and grated
1 tablespoon green curry paste (such as Thai Kitchen)
14 1/2 ounces coconut milk
1/2 cup low-sodium chicken broth
1 large sweet potato (about 3/4 pound), peeled and cut into 1-inch cubes
2 cups cauliflower florets
1 medium onion, diced
3/4 pound raw shrimp, peeled and deveined
1/4 cup fresh basil, chopped
Juice of 1 lime
1/2 teaspoon salt
Nutrition information: 507 mg sodium, 4 g fiber, 29 g carb., 20 g Fat, total, 352 kcal cal., 16 g pro., 111 mg chol., 14 g sat. fat.
SMOKY CHICKEN QUESADILLAS
Makes 4 servings
2 cups (about 7 ounces) grilled chicken strips, frozen
1 1/2 tablespoons olive oil, plus more for brushing
10 ounces cremini mushrooms, quartered
2 cloves garlic, minced
1/8 teaspoon pepper
4 10-inch tortillas
8 ounces smoked cheddar cheese, grated
Sour cream (optional)
Chipotle salsa (optional)
Nutrition information: Per Serving: 490 kcal cal., 8 g fiber, 999 mg sodium, 40 g pro., 30 g carb., 28 g Fat, total, 111 mg chol., 12 g sat. fat.
SHRIMP AND SWEET PEPPER FAJITAS
1 tablespoon vegetable oil
1 pound medium shrimp, shelled and deveined
1 tablespoon Southwest seasoning blend (such as McCormick)
6 cups fresh sliced peppers and onions
1/8 teaspoon salt
1 cup quinoa, uncooked
8 warm corn tortillas
1/2 cup reduced-fat sour cream
1/4 cup jarred salsa verde
2 limes, cut into wedges
4 scallions, sliced
Nutrition information: Per serving: 65 g carb., 8 g fiber, 29 g pro., 738 mg sodium, 484 kcal cal., 12 g Fat, total, 184 mg chol., 3 g sat. fat.
Jan Swoope is the Lifestyles Editor for The Commercial Dispatch.