Quick, healthy dishes - recipes

* Quick Shrimp Gumbo * Presto Pepper Steak * Catfish Florentine * Turkey-Veggie Burgers * Chicken and Vegetables With Penne Pasta * Vegetable Curry With Lemon Couscous * Gladys's Grilled Dijon Chicken Breasts

Chicken and Vegetables With Penne makes a hearty one-dish meal.

Note: To save time, prep foods-slice, dice and so on-as other items cook.

QUICK SHRIMP GUMBO

Cooking time: 15 minutes
Nonstick cooking spray

1/2 cup diced onion
1/4 cup diced celery
1 teaspoon minced garlic
3/4 pound shelled, deveined shrimp
2 cups clam juice
1 tablespoon chili powder
1/2 teaspoon dried thyme or 2 tablespoons
fresh
Two 14-ounce cans stewed tomatoes
with juice
10-ounce package frozen sliced okra
1 cup whole-kernel corn, canned or
frozen (if frozen, thaw first)
1/2 to 3/4 cup cooked brown rice

Coat a large nonstick saucepan with
cooking spray. Over medium heat,
saute onion, celery and garlic about 2
minutes; add water to prevent scorching
if needed. Add shrimp; cook until no
longer pink, about 5 minutes. Stir in
clam juice and remaining ingredients
except rice. Heat to low simmer; cook 1
minute to blend flavors. Transfer to
tureen or bowls. Add rice to each serving.
Makes 4 servings.

Per serving: 251 calories, 3 grams fat,
131 milligrams cholesterol, 790 milligrams
sodium, 37 grams carbohydrate,
23 grams protein.

PRESTO PEPPER STEAK

Cooking time: 12 minutes
To lower fat and calories, reduce the
amount of beef and oil.
8 ounces spaghetti or other pasta
2 tablespoons olive oil
9 ounces boneless beef sirloin,
sliced into thin strips
1/2 teaspoon salt (optional)
1/4 teaspoon ground black pepper
2 cups bell-pepper strips (mix
green, red and yellow)
1 medium-size onion, sliced into rings
1 teaspoon minced garlic
1 teaspoon dried oregano, or
tablespoon chopped fresh
16-ounce can crushed tomatoes

Bring large covered pot of water to boil
over high heat. Add pasta; when boiling
resumes, reduce heat to medium-high.
Cook, following package directions,
until tender yet firm, about 10 to
12 minutes. Meanwhile, heat oil in
large skillet over medium-high heat.
Add beef; sprinkle with salt and pepper.
Cook, stirring occasionally, until
browned, about 5 minutes; remove
meat. To same skillet, add peppers,
onion, garlic and oregano; cook about
2 minutes. Stir in beef and tomatoes;
heat to boiling. Drain cooked spaghetti.
Serve meat and peppers over hot
spaghetti. As an alternative, serve over
warm brown rice. Makes 4 servings.

Per serving without vegetables: 463
calories, 13 grams fat, 57 milligrams
cholesterol, 198 milligrams sodium, 59
grams carbohydrate, 30 grams protein.

CATFISH FLORENTINE

Cooking time: 18 minutes

1 tablespoon vegetable oil
1 pound catfish fillets
2 tablespoons butter or margarine
3 garlic cloves, peeled, minced
10-ounce package fresh baby-spinach
leaves
1 teaspoon paprika
1/4 cup dry bread crumbs
1/4 cup grated Parmesan cheese
(optional)

In large nonstick skillet, heat oil over
medium-high heat. Cook fillets until lightly
browned, about 3 to 4 minutes on each
side; set aside. Heat broiler. In broiler-proof
pan or skillet, melt 1 tablespoon
butter; add garlic. Cook uncovered until
garlic is golden, about 1 minute. Add
spinach; cook, stirring occasionally just
until limp, about 4 to 5 minutes. Place
catfish fillets on spinach; sprinkle with
paprika. Melt remaining tablespoon butter;
combine with bread crumbs and (if
desired) Parmesan cheese. Sprinkle mixture
over catfish. Broil 4 inches from heat
until bread crumbs are lightly toasted,
about 3 minutes. Makes 4 servings.

Per serving: 281 calories,
18 grams fat, 78 milligrams
cholesterol, 176 milligrams
sodium, 8 grams carbohydrate,
21 grams protein.

TURKEY-VEGGIE
BURGERS

Cooking time: 10 minutes

1 pound ground turkey
1 carrot, shredded
1 small zucchini,
shredded
2 tablespoons chili
sauce
1/2 teaspoon garlic salt
(optional)
1/8 teaspoon cayenne
pepper
1 tablespoon oil (for
panfrying)
4 whole wheat sandwich
buns
Optional toppings:
lettuce, tomatoes,
pickles, mustard

Heat oven to 375[degrees]F. In large bowl, mix
turkey, carrot, zucchini, chili sauce, garlic
salt (if desired) and cayenne. Shape
mixture into 4 patties, about 1/5 inch thick.
Heat oil in large skillet over medium heat
until hot. Cook patties, turning once,
until no longer pink in center, about 8 to
10 minutes. Meanwhile, place buns, cut
sides up, on ungreased cookie sheet.
Toast about 3 to 5 minutes. Place patties
on buns with desired toppings.
Makes 4 sandwiches.

Per sandwich: 294 calories, 14 grams fat,
90 milligrams cholesterol, 349 milligrams
sodium, 19 grams carbohydrate, 23
grams protein.

CHICKEN AND VEGETABLES
WITH PENNE PASTA

Cooking time: 15 minutes

8 ounces (about 3 cups) penne or
other shape pasta
2 tablespoons olive oil
1 pound boneless, skinless chicken-breast
halves, cut into 1-inch pieces
1 teaspoon minced garlic
2 medium-size zucchini, halved
lengthwise, cut into 1/4-inch
-thick slices
2 scallions, chopped
4 plum tomatoes, halved lengthwise,
cut into 1/4-inch-thick slices
1 teaspoon dried basil (or I tablespoon
minced fresh), or to taste
teaspoon ground black pepper,
or to taste
Optional garnishes: toasted pine nuts,
freshly grated Parmesan cheese

Bring large covered pot of water to boil
over high heat. Reduce heat to medium-high;
add penne and cook until tender yet
firm, about 10 to 12 minutes. Meanwhile,
heat 1 tablespoon olive oil in large nonstick
skillet over medium-high heat. Add
chicken; cook, stirring occasionally, about
4 minutes. Add garlic; cook until chicken
is done throughout and lightly browned,
about 1 more minute. Using slotted
spoon, transfer chicken to bowl; cover to
keep warm. Heat remaining tablespoon oil
in skillet; add zucchini and scallions.
Cook, stirring occasionally, until zucchini
is tender, about 4 minutes. Stir in chicken,
tomatoes, basil and pepper. Cook until
tomatoes are softened and
juicy and all ingredients are
heated through, about 1
minute. Taste and adjust seasonings.
When penne is
cooked, drain well and return
to pot. Add chicken-vegetable
mixture; stir to mix.
Garnish with pine nuts and
serve, passing extra pepper
and Parmesan cheese.
Makes 4 servings.

Per serving: 432 calories, 10
grams fat, 66 milligrams cholesterol,
90 milligrams sodium,
51 grams carbohydrate,
36 grams protein.

VEGETABLE CURRY WITH
LEMON COUSCOUS

Cooking time: 12 minutes

1 tablespoon vegetable oil
1 small yellow onion,
chopped
1/4 cup vegetable broth or
chicken broth
1 tablespoon curry powder
1 teaspoon salt (optional)
1-pound bag frozen broccoli, carrots
and cauliflower (or other combination)
1/3 cup raisins
1 3/4 cups water
1/4 cup lemon juice
1/4 teaspoon salt (optional)
10-ounce box quick-cooking couscous
1 tablespoon chopped fresh parsley
1/4 cup halved or chopped peanuts

Heat oil in 12-inch skillet over medium-high
heat. Saute onion until lightly
browned. Stir in broth, curry powder, salt
(if desired) and frozen vegetables. Heat
to boiling. Cook, stirring frequently, until
vegetables are crisp-tender, about 8
minutes; add raisins during last 2 minutes.
Meanwhile, to cook couscous: In
saucepan, bring water, lemon juice and
salt to boil. Stir in couscous and parsley.
Cover and remove from heat. Let sit until
liquid is absorbed, about 5 minutes. Fluff
couscous with fork. Serve curried vegetables
over couscous; sprinkle with
peanuts. Makes 4 servings.

Per serving. 442 calories, 9 grams fat, 0 milligrams
cholesterol,
83 milligrams sodium, 79 grams carbohydrate,
15 grams protein.

GLADYS'S GRILLED DIJON
CHICKEN BREASTS

Cooking time: 18 minutes

This great-tasting dish is from the
American Diabetes Association's book
At Home With Gladys Knight: Her personal
recipe for living well, eating right
and loving life. Use a rolling pin to slightly
flatten chicken for quicker cooking.

4 boneless, skinless chicken-breast
halves (about 1 pound)
1/8 teaspoon salt (optional)
1/2 teaspoon ground black or
white pepper
1 cup dry white wine
1/2 cup finely diced onion
2 teaspoons dried tarragon leaves
2 tablespoons Dijon mustard
2 tablespoons honey or molasses

Heat oven to broil. Season chicken with
half the salt (if desired) and pepper; set
aside. In small saucepan over high heat,
simmer white wine, onion and tarragon
until half the liquid is left. Remove from
heat; stir in mustard, honey, remaining
pepper and (if desired) salt. Set aside
half of sauce. Coat chicken with other
half of honey-mustard sauce; broil or grill
until done, about 5 to 8 minutes on each
side. Serve with extra sauce on the side.
Makes 4 servings.

Per serving: 215 calories, 2 grams fat, 66
milligrams cholesterol, 251 milligrams
sodium, 11 grams carbohydrate, 27
grams protein.