30-Minute Recipe: Asian Noodle Salad and Vegetable Stir-Fry Recipe
D | Medically reviewed by
Pat F. Bass III, MD, MPH
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You know how important good nutrition is. More and more people are learning the basics of healthy cooking
for their family meals. And providing healthy options every night
really doesn’t have to be that complicated or time consuming. A few
rules of thumb? Include plenty of vegetables and whole grains. Get your
protein from fish, poultry, beans, and lean meats. Avoid saturated fats,
and include some dairy for calcium. We’ll help you get started: Each
30-minute recipe on this list fits the bill.
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2 / 8 Sunday's 30-Minute Recipe: Low-Fat Macaroni and Cheese
Start
the week with an old family favorite. Macaroni and cheese may not be the
first thing you think of when you think of healthy cooking, but this
version is low in saturated fat, low in
cholesterol, and high in taste. Using low-fat cottage cheese, ricotta,
and
cheddar, this recipe packs in lots of luscious cheesy flavor. Sprinkle
some
Parmesan cheese and bread crumbs on top, and serve it hot and bubbly
from the
oven. For a complete meal, add a salad or side of vegetables.
Get the Low-Fat Macaroni and Cheese
recipe!
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3 / 8 Monday's 30-Minute Recipe: Salsa, Black Bean, and Rice Salad
This southwestern Salsa,
Black Bean, and Rice Salad delivers protein from black beans, fiber
from long grain rice, plenty of vegetables, and calcium in the dairy. When you
use fat-free sour cream and Monterey pepper jack cheese, you get a nutritious
and balanced healthy family meal with no saturated fat, nine grams of protein,
42 grams of carbohydrates, and only two milligrams of cholesterol. Salsa, green
onions, and cilantro add delicious flavors to this healthy recipe.
Get the Salsa,
Black Bean, and Rice Salad recipe!
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4 / 8 Tuesday's 30-Minute Recipe: Adobo Pork Chops
It’s time to add some lean meat to your healthy cooking with Adobo
Pork Chops. You can keep this meal healthy by using top loin pork chops
and trimming off the fat. A marinade that includes brown sugar, orange
juice, cilantro, and cumin adds plenty of flavor to this dish. You will
want to marinate the meat for at least two hours (you can do it in the
morning), but total preparation and cooking time is under 30 minutes. A
baked potato and a side of steamed vegetables turn this recipe into a
complete meal.
Get the Adobo Pork Chops recipe!
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5 / 8 Wednesday's 30-Minute Recipe: Vegetable Pita Pizzas
Who doesn't love pizza for family meals? This 23-minute recipe for
Vegetable Pita Pizzas is ideal. The recipe uses whole-wheat pita bread
for fiber, assorted fresh vegetables to satisfy daily requirements, and
shredded low-fat mozzarella cheese for protein and calcium. These pizzas
have just 113 calories per serving and are low in saturated fat. Round
out your meal with a filling Chopped Veggie Salad With Feta.
Get the Vegetable Pita Pizzas and Chopped Veggie Salad With Feta recipes!
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6 / 8 Thursday's 30-Minute Recipe: Chicken Creole
Chicken is the backbone of many family meal favorites. This healthy
recipe for Chicken Creole uses canned tomatoes (high in lycopene),
fresh celery, and peppers, and has just 225 calories per serving — and
it cooks in only 20 minutes. Onions, garlic, fresh basil, and mild salsa
combine to add a delicious Creole flavor. This easy recipe can be
served over cooked rice or whole-wheat pasta. Add a favorite vegetable
for a side dish.
Get the Chicken Creole recipe!
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7 / 8 Friday's 30-Minute Recipe: Asian Noodle Salad and Vegetable Stir-Fry
This Asian Noodle Salad and Asian Vegetable Stir-Fry make a
complete and balanced meal that is both heart-healthy and exotic. Fresh
pea pods, mushrooms, bean sprouts, and dry roasted peanuts combine with
sesame oil, hoisin sauce, and ginger to bring you all the flavors of the
Orient — and absolutely zero cholesterol. Both of these healthy recipes
cook up in a snap, and leftovers can even be combined for lunch the
next day.
Get the Asian Noodle Salad and Asian Vegetable Stir-Fry recipes!
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