The 150 Healthiest 15-Minute Recipes on Earth (5 page)

1/4 cup (10 g) fresh basil, rolled and sliced into thin strips, optional

Bring the quinoa and 2 cups (475 ml) of the broth to a rolling boil in a medium saucepan over high heat. Reduce the heat, cover, and simmer for 12 minutes or until the tails have popped and the quinoa is tender.

While the quinoa is cooking, heat the oil in a large skillet over medium heat. Sauté the shallots for 2 minutes and add the tofu, remaining 1/2 cup (120 ml) broth, bouillon, wine, and tarragon and whisk gently until well combined. Stir in the tomatoes and chicken and bring to a simmer. Simmer for about 2 minutes or until the chicken is heated through (about 5 minutes if using frozen Chik’n Strips). Stir the basil into the cream sauce, if using.

Serve the creamed chicken over a bed of the hot quinoa.

Yield
: 4 servings
Per Serving
: 385 Calories; 10g Fat (25.6% calories from fat); 34g Protein; 34g Carbohydrate; 4g Dietary Fiber; 60mg Cholesterol; 715mg Sodium

From Dr. Jonny
: Let me quickly share with you a concept in weight loss that’s worth knowing about. It’s called Volumetrics, and it was coined by Professor Barbara Rolls at Penn State University. The basic concept is that we can lose weight by eating “high-volume” foods that take up a lot of space in the tummy, have a ton of nutrients, but are low in calories, often because these foods contain a lot of water. Soups and stews are the ultimate high-volume foods, especially when they’re not loaded with cream or other high-calorie ingredients. This is a great stew for long life, containing both high-fiber pinto beans and high-protein chicken, a combination that not only fills you up but keeps you feeling that way for a long time!

4 cups (950 ml) low-sodium chicken broth

2/3 cup (160 ml) pico de gallo sauce
*

1 can (4 ounces or 115 g) green chiles, undrained

2 teaspoons prepared garlic (or 2 small cloves, minced)

1/2 teaspoon ground cumin

1/2 teaspoon salt

1/4 teaspoon cracked black pepper

2 cups (280 g) leftover shredded or diced cooked chicken (or use 1 package [8 ounces] frozen faux chicken strips)

1 can (15 ounces or 425 g) pinto beans, drained and rinsed

1 cup (130 g) frozen corn

Pour the chicken broth into a large soup pot over high heat and stir in the pico de gallo sauce, chiles, garlic, cumin, salt, pepper, chicken, beans, and corn, and stir to combine. (If using veggie “chicken strips,” add for the last 3 minutes of cooking only.) When the soup boils, reduce the heat and simmer, covered, for 10 minutes.

Yield
: 4 servings
Per Serving
: 567 Calories; 7g Fat (10.5% calories from fat); 57g Protein; 83g Carbohydrate; 27g Dietary Fiber; 60mg Cholesterol; 396mg Sodium

*
Find prepared pico de gallo sauce in the Mexican section of your grocery store.

Lean and Light Sesame Thai
Chicken and Broccoli

From Dr. Jonny
: Talk to ten typical gym rats about their idea of the perfect meal and I guarantee seven of them are going to say “chicken and broccoli.” (I wish I had a ten-dollar bill for every Tupperware container filled with chicken and broccoli that I’ve seen over the years at Gold’s Gym in California!) It’s kind of the ultimate weight-loss, muscle-building meal of lean protein and nutrient-rich vegetables, but Chef Jeannette has whipped up a version that tastes nothing like a “diet” meal. I think of this dish as a healthy version of General Tso’s chicken. Compare this sweet and satisfying version to the breaded, syrupy, high-calorie mess at the typical Chinese takeout: It’s no contest! Plus you can make this healthful, tasty alternative faster than it takes the delivery guy to get to your door!

1 pound (455 g) broccoli florets, fresh or frozen

1/2 cup (113 g) Thai sweet chili sauce

1 tablespoon (20 g) Thai fish sauce

1 tablespoon (15 ml) low-sodium tamari

1/4 cup (60 ml) lime juice (preferably fresh squeezed)

1 tablespoon (15 ml) sesame oil

1 1/4 pounds (567 g) chicken tenders

2 tablespoons (16 g) toasted sesame seeds

In a large pot, steam the broccoli for 2 to 3 minutes or until just tender-crisp (you can also microwave, but steaming is healthiest).

While the broccoli is steaming, in a small bowl, whisk together the chili sauce, fish sauce, tamari, and lime juice and set aside.

Heat the oil in a large skillet or Dutch oven over medium heat. Add the tenders and sauté for 1 to 3 minutes per side until just cooked through. Add the steamed broccoli and sauce mixture to the pan, reduce heat to medium, and stir gently to coat. Cook for 1 to 2 minutes or until hot and glazed. Top with the sesame seeds and serve.

Yield
: 4 servings
Per Serving
: 265 Calories; 7g Fat (22.5% calories from fat); 38g Protein; 16g Carbohydrate; 4g Dietary Fiber; 70mg Cholesterol; 1475mg Sodium

From Dr. Jonny
: If you love sweet-and-sour pork from the local Chinese restaurant, wait till you taste this much healthier version. First of all, it doesn’t have MSG. Second, there are no cheap oils. Third, there’s a nice vitamin boost from the peppers (high in vitamin C, which supports a healthy immune system), antioxidant support from the tomatoes, and iron and fiber from the snow peas, which also provide some vitamin K, an important nutrient for bone health. Fourth, this recipe has zero added sugar. (You’d be amazed at how much sugar is in the average Chinese take-out “sweet–and-sour” dish—how do you think they get it to taste so sweet?) Add the pineapples for still more fiber (and some natural sweetness) plus a nice dose of heart-healthy potassium (not to mention digestive enzymes) and you’ve got a high-protein dish that beats the pants off mass-produced restaurant fare.

1 can (15 ounces or 435 g) pineapple chunks in water or juice (not syrup!), drained and liquid reserved

2 tablespoons (28 ml) low-sodium tamari

2 tablespoons (32 g) tomato paste

1 to 2 tablespoons (20 to 40 g) honey, to taste

1 tablespoon (15 ml) apple cider vinegar, or to taste

1/4 teaspoon red pepper flakes

2 teaspoons peanut oil

1 pound (455 g) chicken tenders, halved

6 ounces (170 g) prepared sliced red and yellow bell peppers with onions (or use 1 large red pepper and 1/2 large onion, chopped)

1 cup (75 g) stringless snow peas

1/4 cup (4 g) chopped fresh cilantro, optional

In a small bowl, whisk together 3 tablespoons (45 ml) reserved pineapple juice, tamari, tomato paste, honey, cider vinegar, and red pepper flakes. Set aside.

Heat the oil in a large skillet or Dutch oven over medium-high heat. Add the chicken and cook for 1 minute on each side. Reduce the heat to medium and add the peppers, onions, and snow peas, sautéing for 2 minutes. Pour in the sauce, mix, and cook, stirring frequently, for about 3 minutes or until the veggies have started to soften. Stir in the pineapple and cook for 1 to 2 minutes or until the pineapple is hot and the chicken is cooked through. Top with fresh cilantro, if using.

Yield
: 4 servings
Per Serving
: 259 Calories; 3g Fat (10.5% calories from fat); 32g Protein; 32g Carbohydrate; 2g Dietary Fiber; 56mg Cholesterol; 572mg Sodium