30Meals

IN 30 MINUTES

Fast
Dinners
for Busy
Days!
Farm Stand Fresh
Packed with bright fruits and veggies, the late-summer skillets, grilled greats and on-the-go
sandwiches in this edition of Taste of Home 30 Meals in 30 Minutes are all sorts of satifying.
And they’re all family favorites from home cooks like you.

Even if nobody at your house is going back to school this year, chances are you’re still stoked
for this season of sunny-day family fun. All those activities need quick fixes to go with ’em. And
that’s where we come in, with skinny suppers, recipes for two, 15-minute lifesavers and more.
So read on—now’s the perfect time to freshen up your recipe box!

ON THE MENU
BREAKFAST
FOR DINNER MAIN DISHES: BEEF MAIN DISHES: CHICKEN

Zucchini Bruschetta Steak One-Pot Stuffed Asian Chicken Grilled Chicken Herbed
Frittata Pepper Dinner Rice Bowl & Mango Skewers Balsamic Chicken

MAIN DISHES:
MAIN DISHES: MEATLESS P ORK

Honey Chicken Sausage & Summertime Orzo Grilled Garden Mediterranean Braised Pork Loin
Stir-Fry Vegetable Skillet & Chicken Veggie Pizza Bulgur Spinach Chops
Dinner Bowl
MAIN DISHES: P ORK, CO NT. MAIN DISHES: SEAFOOD

Cider-Glazed Contest-Winning Curried Shrimp Ginger-Glazed Naked Fish Tacos Sesame Crusted
Pork Tenderloin Barbecued Pork Pasta Grilled Salmon Tuna with Asian
Chops Slaw

MAIN DISHES: TURKEY S ALADS

Tangy Parmesan Crescent Turkey Turkey Linguine California Burger Pesto Corn Salad Turkey & Pasta
Tilapia Casserole with Tomato Bowls with Shrimp Ranch Salad
Cream Sauce

S ANDWICHES

Apple Chicken Grilled Eggplant Italian Joes on Loaded Avocado Mozzarella Beef Pulled Pork
Quesadillas Sandwiches Texas Toast BLT Roll-Ups Grilled Cheese

FAST FIX 5 INGREDIENTS

Lower in Done in 5 ingredients max, Make now,
calories, sat. fat 30 minutes plus staples like eat later
and sodium or less salt, pepper and oil

Taste of Home’s registered dietitian nutritionists based our Eat Smart guidelines on criteria set by the United States
Department of Agriculture, the American Heart Association and the American Diabetes Association. Main dishes marked
with the icon, for the most part, have no more than 550 calories, 6g saturated fat and 800mg sodium per serving.
30 MEALS IN 30 MINUTES

Zucchini
Frittata
On the night before when we take a
road trip, I always make this garden-
fresh frittata. In the morning, I stuff
pieces into pitas and microwave
them for a minute or two. I wrap
them up so once we’re on our way,
we can enjoy a warm breakfast!
—CAROL BLUMENBERG,
LEHIGH ACRES, FL

TAKES: 20 MIN. • MAKES: 2 SERVINGS

3 large eggs
¹₄ tsp. salt
1 tsp. canola oil
¹₂ cup chopped onion
1 cup coarsely shredded zucchini
¹₂ cup shredded Swiss cheese

1. Preheat oven to 350°. Whisk together

eggs and salt.
2. In an 8-in. ovenproof skillet coated
with cooking spray, heat oil over
medium heat; saute onion and zucchini
until onion is crisp-tender. Pour in egg
mixture; cook until almost set, 5-6
serves

2
minutes. Sprinkle with Swiss cheese.
3. Bake, uncovered, until cheese is
melted, 4-5 minutes.
PER SERVING 261 cal., 18g fat (8g sat. fat),
304mg chol., 459mg sod., 7g carb. (3g
sugars, 1g fiber), 18g pro.
 less than
300
calories

Bruschetta Steak
My husband and I love bruschetta, especially in the summertime
with our homegrown tomatoes and herbs.
—KRISTY STILL, BROKEN ARROW, OK

TAKES: 25 MIN. • MAKES: 4 SERVINGS

3 medium tomatoes, chopped 1. Combine first six ingredients;

3 Tbsp. minced fresh basil stir in ¼ tsp. salt.
3 Tbsp. chopped fresh parsley 2. Sprinkle beef with pepper and
2 Tbsp. olive oil remaining salt. Grill, covered, over
1 tsp. minced fresh oregano or ¹ ₂ tsp. medium heat or broil 4 in. from heat until
dried oregano meat reaches desired doneness (for
1 garlic clove, minced medium-rare, a thermometer should
³ ₄ tsp. salt, divided read 135°; medium, 140°), 4-6 minutes
1 beef flat iron or top sirloin steak per side. Top with tomato mixture. If
(1 lb.), cut into four portions desired, top with cheese.
¹ ₄ tsp. pepper PER SERVING 280 cal., 19g fat (6g sat. fat),
Grated Parmesan cheese, optional 73mg chol., 519mg sod., 4g carb. (2g
sugars, 1g fiber), 23g pro.
Diabetic exchanges: 3 lean meat,
1½ fat, 1 vegetable.
 30 MEALS IN 30 MINUTES

One-Pot
Stuffed
Pepper
Dinner
With plenty of stuffed-pepper
flavor, this super simple chili-style
dish chases away the chill.
—CHARLOTTE SMITH, MCDONALD, PA

TAKES: 30 MIN. • MAKES: 4 SERVINGS

1 lb. lean ground beef (90% lean)

3 medium green peppers, chopped
(about 3 cups)
3 garlic cloves, minced
2 cans (14¹₂ oz. each) Italian diced
tomatoes, undrained
2 cups water
1 can (6 oz.) tomato paste
2 Tbsp. shredded Parmesan cheese
¹₄ tsp. pepper
1 cup uncooked instant rice
Additional Parmesan cheese, optional

1. In a Dutch oven, cook and crumble

ground beef with green peppers and
garlic over medium-high heat until no
longer pink and peppers are tender,
5-7 minutes; drain.
2. Stir in tomatoes, water, tomato paste,
2 Tbsp. Parmesan cheese and pepper;
bring to a boil. Stir in rice; remove from
heat. Let stand, covered, 5 minutes. If
desired, sprinkle with additional cheese.
PER SERVING 415 cal., 10g fat (4g sat. fat),
72mg chol., 790mg sod., 51g carb. (20g
sugars, 5g fiber), 30g pro.
Diabetic exchanges: 3 starch,
3 lean meat.
 ready in

20

Asian Chicken Rice Bowl

This flavorful, nutrient-packed dish makes use of grocery store conveniences
like coleslaw mix and rotisserie chicken. The recipe is really easy to
double or triple for big groups, so make it for your next get-together.
—CHRISTIANNA GOZZI, ASTORIA, NY

TAKES: 20 MIN. • MAKES: 4 SERVINGS

¹₄
cup rice vinegar 1. For dressing, whisk together first
1 green onion, minced seven ingredients. Cook brown rice
2 Tbsp. reduced-sodium soy sauce according to package directions. Divide
1 Tbsp. toasted sesame seeds among four bowls.
1 Tbsp. sesame oil 2. In a bowl, toss coleslaw mix and
1 Tbsp. honey chicken with half of the dressing. Serve
1 tsp. minced fresh gingerroot edamame and slaw mixture over rice;
1 pkg. (8.8 oz.) ready-to-serve brown drizzle with remaining dressing.
rice PER SERVING 429 cal., 15g fat (2g sat. fat),
4 cups coleslaw mix (about 9 oz.) 62mg chol., 616mg sod., 38g carb. (13g
2 cups shredded rotisserie chicken, sugars, 5g fiber), 32g pro.
chilled Diabetic exchanges: 3 lean meat,
2 cups frozen shelled edamame, 2 starch, 1 vegetable, 1 fat.
thawed
30 MEALS IN 30 MINUTES

Grilled
Chicken & less than
Mango 300
Skewers calories
This recipe was inspired by eating
charbroiled chicken skewers while
strolling along Calle Ocho in Miami
on many Sunday afternoons.
—WOLFGANG HANAU,
WEST PALM BEACH, FL

TAKES: 30 MIN. • MAKES: 4 SERVINGS

3 medium ears sweet corn, husks

removed
1 Tbsp. butter
¹₃ cup plus 3 Tbsp. sliced green onions,
divided
1 lb. boneless skinless chicken breasts,
cut into 1-in. cubes
¹₂ tsp. salt
¹₄ tsp. pepper
1 medium mango, peeled and cut into
1-in. cubes
1 Tbsp. extra virgin olive oil
Lime wedges, optional

1. Cut corn from cobs. In a skillet, heat

butter; saute cut corn until crisp-tender,
about 5 minutes. Stir in ⅓ cup green
onions. Keep warm.
2. Toss chicken with salt and pepper.
Alternately thread chicken and mango
onto four metal or soaked wooden
skewers. Brush with oil.
3. Grill, covered, over medium heat or
broil 4 in. from heat until chicken is no
longer pink, 10-12 minutes, turning
occasionally. Serve with corn mixture;
sprinkle with remaining green onions.
If desired, serve with lime wedges.
PER SERVING 297 cal., 10g fat (3g sat. fat),
70mg chol., 387mg sod., 28g carb. (16g
sugars, 3g fiber), 26g pro.
Diabetic exchanges: 3 lean meat,
2 starch, 1½ fat.
 less than
300
calories

Herbed Balsamic Chicken

Our kitchen is tiny and cramped, so we try to grill simple (but tasty) meals outside as often as possible during the
warmer months. Dried herbs work as well, but during the summer, use fresh herbs for the biggest flavor.
—KELLY EVANS, DENTON, TX

TAKES: 30 MIN. • MAKES: 6 SERVINGS

¹₂ cup balsamic vinegar 1. Whisk together all ingredients

3 Tbsp. extra virgin olive oil except chicken. In a bowl, toss chicken
1 Tbsp. minced fresh basil with ⅓ cup vinegar mixture; let stand
1 Tbsp. minced fresh chives 10 minutes.
2 tsp. grated lemon peel 2. Grill chicken, covered, over medium
1 garlic clove, minced heat or broil 4 in. from heat until a
³₄ tsp. salt thermometer reads 170°, 6-8 minutes
¹₄ tsp. pepper per side. Drizzle chicken with remaining
6 boneless skinless chicken thighs vinegar mixture before serving.
(1¹₂ lbs.) PER SERVING 245 cal., 15g fat (3g sat. fat),
76mg chol., 358mg sod., 6g carb. (5g
sugars, 0 fiber), 21g pro.
Diabetic exchanges: 3 lean meat,
1½ fat.
 30 MEALS IN 30 MINUTES

Honey
Chicken
Stir-Fry
I’m a new mom, and my schedule
really depends on our little guy, so I
like meals that can be ready super
fast. This all-in-one dinner with a hint
of honey is a big time-saver.
—CAROLINE SPERRY, ALLENTOWN, MI

TAKES: 30 MIN. • MAKES: 4 SERVINGS

2 tsp. cornstarch
1 Tbsp. cold water
3 tsp. olive oil, divided
1 lb. boneless skinless chicken breasts,
cut into 1-in. pieces
1 garlic clove, minced
3 Tbsp. honey
2 Tbsp. reduced-sodium soy sauce
¹
₈ tsp. salt
¹
₈ tsp. pepper
1 pkg. (16 oz.) frozen broccoli stir-fry
vegetable blend
Hot cooked rice

1. Mix cornstarch and water until

smooth. In a large nonstick skillet, heat
less than 2 teaspoons oil over medium-high heat;

300
stir-fry chicken and garlic 1 minute. Add
honey, soy sauce, salt and pepper; cook
and stir until chicken is no longer pink,
calories 2-3 minutes. Remove from pan.
2. In the same pan, stir-fry vegetables
in the remaining oil just until tender,
4-5 minutes. Return chicken to pan. Stir
cornstarch mixture and add to pan; bring
to a boil. Cook and stir until thickened,
1 minute. Serve with rice.
PER SERVING 249 cal., 6g fat (1g sat. fat),
63mg chol., 455mg sod., 21g carb. (15g
sugars, 3g fiber), 25g pro.
Diabetic exchanges: 3 lean meat,
2 vegetable, ½ starch.
 Sausage & Vegetable Skillet Dinner
I threw this together one night trying to use up produce before going out of town. Who knew it was going to
be such a hit? Now it’s a go-to recipe that I use when I don’t have much time to cook or wash dishes.
—ELIZABETH KELLEY, CHICAGO, IL

TAKES: 30 MIN. • MAKES: 4 SERVINGS

1 Tbsp. olive oil 1. In a 12-in. skillet, heat oil over HEALTH TIP Italian chicken sausage has
1 pkg. (12 oz.) fully cooked Italian medium-high heat; saute chicken less than half the fat of regular sausage.
chicken sausage links, cut into 1-in. sausage and onion until onion is It’s lean but adds a lot of flavor.
pieces tender. Add garlic and pepper flakes;
1 large onion, chopped cook and stir 1 minute.
3 garlic cloves, minced 2. Add potatoes, corn, pepper and
¹₄ tsp. crushed red pepper flakes vegetable broth; bring to a boil. Reduce
1¹₂ lbs. red potatoes (about 5 medium), heat to medium; cook, covered, until
thinly sliced potatoes are tender, 15-20 minutes. Stir
1 pkg. (10 oz.) frozen corn in spinach until wilted.
¹₄ tsp. pepper PER SERVING 371 cal., 11g fat (3g sat. fat),
1¹₄ cups vegetable broth 65mg chol., 715mg sod., 48g carb. (6g
2 cups fresh baby spinach sugars, 5g fiber), 22g pro.
Diabetic exchanges: 3 starch, 3 lean
meat, 1 fat.
 Summertime Orzo & Chicken
This easy-as-can-be main dish is likely to become a summer staple at your house.
It’s that good! If you prefer, grill the chicken breasts instead of cooking in a skillet.
—FRAN MACMILLAN, WEST MELBOURNE, FL

TAKES: 30 MIN. • MAKES: 4 SERVINGS

³₄ cup uncooked orzo pasta 1. Cook pasta according to package HEALTH TIP Make this salad heart-
1 lb. boneless skinless chicken breasts, directions; drain. healthier: A simple switch to whole
cut into 1-in. pieces 2. Meanwhile, in a large skillet coated wheat orzo will add nearly 3g fiber.
1 medium cucumber, chopped with cooking spray, cook and stir chicken
1 small red onion, chopped over medium heat until no longer pink,
¹₄ cup minced fresh parsley 6-8 minutes. Transfer to a large bowl.
2 Tbsp. lemon juice 3. Add cucumber, onion, parsley and
1 Tbsp. olive oil pasta. In a small bowl, mix lemon juice,
1 tsp. salt oil, salt and pepper; toss with chicken
¹₄ tsp. pepper mixture. Serve warm or cold. Top with
¹₄ cup crumbled reduced-fat feta cheese cheese before serving.
PER SERVING 320 cal., 7g fat (2g sat. fat),
65mg chol., 742mg sod., 32g carb. (3g
sugars, 2g fiber), 30g pro.
Diabetic exchanges: 3 lean meat,
2 starch, 1 fat.
 Grilled Garden Veggie Pizza
Pile on the veggies—this crisp, grilled crust can take it! This colorful, healthy pizza looks as fresh as it tastes.
—DIANE HALFERTY, CORPUS CHRISTI, TX

TAKES: 30 MIN. • MAKES: 6 SERVINGS

1 medium red onion, cut crosswise into 1. Brush vegetables with oil; sprinkle
¹₂-in. slices with salt. Grill, covered, over medium
1 red bell pepper, halved heat until tender, 3-5 minutes per side.
1 small zucchini, cut lengthwise into 2. Separate onion into rings; cut
¹₂-in. slices pepper into strips. Spread crust with
1 yellow summer squash, cut garlic; top with 1 cup cheese. Top with
lengthwise into ¹₂-in. slices grilled vegetables, then top with the
2 Tbsp. olive oil remaining mozzarella cheese.
¹₂ tsp. salt 3. Grill pizza, covered, until bottom
1 prebaked 12-in. thin whole wheat is golden brown and cheese is melted,
pizza crust 5-7 minutes. Sprinkle with basil.
3 Tbsp. jarred roasted minced garlic PER SERVING 324 cal., 15g fat (6g sat. fat),
2 cups shredded part-skim mozzarella 24mg chol., 704mg sod., 30g carb. (5g
cheese, divided sugars, 5g fiber), 16g pro.
¹₃ cup torn fresh basil Diabetic exchanges: 2 starch,
2 medium-fat meat, 1 fat.
 Mediterranean Bulgur
Spinach Bowl
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach, and basil.
—RENATA SMITH, BROOKLINE, MA

TAKES: 30 MIN. • MAKES: 4 SERVINGS

1 cup bulgur 1. In a 6-qt. stockpot, combine first four HEALTH TIP Between the spinach,
¹₂ tsp. ground cumin ingredients; bring to a boil. Reduce tomatoes and feta, this dish supplies
¹₄ tsp. salt heat; simmer, covered, until tender, all the vitamin A you need in a day!
2 cups water 10-12 minutes. Stir in the chickpeas;
1 can (15 oz.) chickpeas, rinsed and heat through.
drained 2. Remove from heat; stir in spinach. Let
6 oz. fresh baby spinach (8 cups) stand, covered, until spinach is wilted,
2 cups cherry tomatoes, halved about 5 minutes. Stir in remaining
1 small red onion, halved and thinly ingredients. Serve warm or refrigerate
sliced and serve cold.
¹₂ cup crumbled feta cheese PER SERVING 311 cal., 7g fat (2g sat. fat),
¹₄ cup hummus 8mg chol., 521mg sod., 52g carb. (6g
2 Tbsp. chopped fresh mint sugars, 12g fiber), 14g pro.
2 Tbsp. lemon juice
 less than
300
calories

Braised Pork Loin Chops

An easy herb rub gives sensational flavor to these boneless pork loin chops you can
sizzle upin minutes. The meat turns out tender and delicious.
—MARILYN LARSEN, PORT ORANGE, FL

TAKES: 30 MIN. • MAKES: 4 SERVINGS

1 garlic clove, minced 1. Mix first five ingredients; rub over

1 tsp. rubbed sage both sides of pork chops. In a large
1 tsp. dried rosemary, crushed nonstick skillet, heat butter and oil over
¹₂ tsp. salt medium-high heat; brown chops on both
¹₈ tsp. pepper sides. Remove from pan.
4 boneless pork loin chops 2. In same pan, bring wine to a boil,
(¹₂ in. thick and 4 oz. each) stirring to loosen browned bits from the
1 Tbsp. butter pan. Cook, uncovered, until liquid is
1 Tbsp. olive oil reduced to ½ cup. Add pork; return to a
³₄ cup dry white wine or apple juice boil. Reduce heat; simmer, covered, until
1 Tbsp. minced fresh parsley the pork is tender, 6-8 minutes. Sprinkle
with parsley.
PER SERVING 218 cal., 13g fat (5g sat. fat),
62mg chol., 351mg sod., 3g carb. (2g
sugars, 0 fiber), 22g pro.
Diabetic exchanges: 3 lean meat, 1½ fat.
30 MEALS IN 30 MINUTES

Cider-
Glazed Pork
Tenderloin
This is an easy dinner that’s full of
sweet summer-to-fall flavor. The
maple accent really shines through.
—SUSAN STETZEL, GAINESVILLE, NY

TAKES: 30 MIN. • MAKES: 4 SERVINGS

1 pork tenderloin (1 lb.)

¹ ₄ tsp. salt
¹ ₂ tsp. pepper, divided
1 Tbsp. olive oil
³ ₄ cup apple cider or juice
¹ ₄ cup maple syrup less than
2 Tbsp. cider vinegar

1. Preheat oven to 425°. Cut tenderloin

300
calories
in half to fit skillet; sprinkle with salt and
¼ tsp. pepper. In a large skillet, heat oil
over medium- high heat; brown pork on
all sides. Transfer to a 15x10x1-in. pan.
Roast until a thermometer reads 145°,
12-15 minutes.
2. Meanwhile, in same skillet, bring
cider, syrup, vinegar and remaining
pepper to a boil, stirring to loosen
browned bits from the pan. Cook,
uncovered, until it is reduced to a glaze
consistency, about 5 minutes.
3. Remove tenderloin from oven; let
stand 5 minutes before slicing. Serve
with glaze.
PER SERVING 239 cal., 7g fat (2g sat. fat),
64mg chol., 200mg sod., 19g carb. (17g
sugars, 0 fiber), 23g pro.
Diabetic exchanges: 3 lean meat,
1 starch, 1 fat.
 ready in

20

Contest-Winning Barbecued
Pork Chops
Sherry, honey, barbecue and steak sauces combine to give these chops a beautiful glaze and
dressed-up flavor. The sauce works well on chicken, too.
—LAJUANA KAY HOLLAND, AMARILLO, TX

TAKES: 20 MIN. • MAKES: 6 SERVINGS

¹₃ cup hickory smoke-flavored barbecue 1. Mix first four ingredients; reserve
sauce ⅓ cup sauce for serving.
¹₃ cup A.1. steak sauce 2. Sprinkle pork chops with salt and
¹₃ cup sherry or unsweetened apple pepper. Place on an oiled grill rack over
juice medium heat. Grill chops, covered, until
2 Tbsp. honey a thermometer reads 145°, 4-6 minutes
6 bone-in pork loin chops per side, brushing frequently with
(³₄ in. thick and 8 oz. each) remaining sauce after turning. Let stand
³₄ tsp. salt 5 minutes before serving. Serve with
¹₂ tsp. pepper reserved sauce.
PER SERVING 299 cal., 10g fat (4g sat. fat),
98mg chol., 771mg sod., 16g carb. (14g
sugars, 0 fiber), 35g pro.
 30 MEALS IN 30 MINUTES

Curried
Shrimp
Pasta
This light and spicy shrimp toss
comes together so easily.
I use capellini pasta, but angel hair
works just as well.
—THOMAS FAGLON, SOMERSET, NJ

TAKES: 25 MIN. • MAKES: 4 SERVINGS

8 oz. uncooked angel hair pasta

8 oz. fresh sugar snap peas (about
2 cups), halved diagonally
2 Tbsp. olive oil
1 lb. uncooked shrimp (26-30 per lb.),
peeled and deveined
3 tsp. curry powder
1 tsp. ground cumin
³₄ tsp. salt
6 green onions, diagonally sliced

1. Cook pasta according to package

directions, adding snap peas during the
last 1-2 minutes of cooking. Drain,
reserving ½ cup pasta water.
2. In a large skillet, heat oil over
medium-high heat; saute shrimp
2 minutes. Add seasonings and green
onions; cook and stir until shrimp turns
pink, 1-2 minutes. Add pasta and peas;
heat through, tossing to combine and
adding reserved pasta water if desired.
PER SERVING 404 cal., 10g fat (1g sat. fat),
138mg chol., 588mg sod., 50g carb. (4g
sugars, 5g fiber), 28g pro.
Diabetic exchanges: 3 starch, 3 lean
meat, 1½ fat.
 ready in

15

Ginger-Glazed Grilled Salmon

Our family loves salmon prepared this way, and it’s a real treat to
make on a balmy summer evening. These fillets may also be
baked at 450° for 18 minutes, basting occasionally.
—WANDA TOEWS, CROMER, MB

TAKES: 15 MIN. • MAKES: 4 SERVINGS

2 Tbsp. reduced-sodium soy sauce 1. For glaze, mix first four ingredients.
2 Tbsp. maple syrup 2. Place salmon on an oiled grill rack
2 tsp. minced fresh gingerroot over medium heat, skin side up. Grill,
2 garlic cloves, minced covered, until fish just begins to flake
4 salmon fillets (6 oz. each) easily with a fork, 4-5 minutes per side;
brush top with half of the glaze after
turning. Brush with remaining glaze
before serving.
PER SERVING 299 cal., 16g fat (3g sat. fat),
85mg chol., 374mg sod., 8g carb. (6g
sugars, 0 fiber), 29g pro.
Diabetic exchanges: 4 lean meat,
½ starch.
30 MEALS IN 30 MINUTES

Naked Fish
Tacos
This is one of my husband’s all-time
favorite meals. I’ve even converted serves

2
some friends to fish with this recipe.
I serve it with fresh melon when
it’s in season to balance the subtle
heat of the cabbage mixture.
—ELIZABETH BRAMKAMP,
GIG HARBOR, WA

TAKES: 25 MIN. • MAKES: 2 SERVINGS

1 cup coleslaw mix

¹₄ cup chopped fresh cilantro
1 green onion, sliced
1 tsp. chopped seeded jalapeno
4 tsp. canola oil, divided
2 tsp. lime juice
¹₂ tsp. ground cumin
¹₂ tsp. salt, divided
¹₄ tsp. pepper, divided
2 tilapia fillets (6 oz. each)
¹₂ medium ripe avocado, peeled and
sliced

1. Place first four ingredients in a bowl;

toss with 2 tsp. oil, lime juice, cumin,
¼ tsp. salt and ⅛ tsp. pepper. Refrigerate
until serving.
2. Pat fish dry; sprinkle with remaining
salt and pepper. In a nonstick skillet, heat
remaining oil over medium-high heat;
cook tilapia until it just begins to flake
easily with a fork, 3-4 minutes per side.
Top with slaw and avocado.
PER SERVING 293 cal., 16g fat (2g sat. fat),
83mg chol., 663mg sod., 6g carb. (1g
sugars, 3g fiber), 33g pro.
Diabetic exchanges: 5 lean meat, 3 fat,
1 vegetable.
HEALTH TIP On a low-carb diet? This dish
is for you! If not, consider pairing it with
brown rice pilaf or a corn-pepper saute.
 ready in

20

Sesame Crusted Tuna

with Asian Slaw
This nutrient-packed dinner is perfect for a hot late-summer night.
Even better, it can be on the table in 20 minutes!
—JACKIE CAMPBELL, STANHOPE, NJ

TAKES: 20 MIN. • MAKES: 4 SERVINGS

1 pkg. (10 oz.) shredded red cabbage 1. Place first six ingredients in a large
(about 4 cups) bowl. Toss with ¼ cup dressing and salt.
1 medium pear, peeled and julienned 2. Place remaining dressing and
1 medium Granny Smith apple, sesame seeds in separate shallow
julienned bowls. Dip tuna in dressing then in
1 small sweet red pepper, julienned sesame seeds to coat both sides.
¹₂ cup julienned carrot 3. In a large skillet, cook tuna over
2 Tbsp. chopped sweet onion medium-high heat until medium-rare to
1 cup sesame ginger salad dressing, slightly pink in center, 2-3 minutes per
divided side. Serve with slaw.
¹₄ tsp. salt PER SERVING 534 cal., 24g fat (4g sat. fat),
¹₂ cup sesame seeds 66mg chol., 707mg sod., 35g carb. (22g
4 tuna steaks (6 oz. each) sugars, 7g fiber), 46g pro.
 30 MEALS IN 30 MINUTES

Tangy
Parmesan
Tilapia
I was looking for a fish coating that
didn’t have bread crumbs or flour.
less than Grated Parm was the answer! Don’t

300
forget the lime juice—it really perks
up these delicious fillets.
—DEBORAH PURDUE, WESTLAND, MI
calories
TAKES: 15 MIN. • MAKES: 4 SERVINGS

¹₄ cup grated Parmesan cheese

2 Tbsp. reduced-fat mayonnaise
1 Tbsp. butter, softened
1 Tbsp. lime juice
¹₈ tsp. garlic powder
¹₈ tsp. dried basil
¹₈ tsp. pepper
Dash onion powder
4 tilapia fillets (5 oz. each)
¹₄ tsp. salt

1. Preheat broiler. Mix the first eight

ingredients until blended.
2. Line a 15x10x1-in. baking pan with foil;
coat foil with cooking spray. Place tilapia
in pan; sprinkle with salt.
3. Broil 3-4 in. from heat 2-3 minutes per
side. Spread cheese mixture over fillets.
Broil until topping is golden brown and
fish just begins to flake easily with a fork,
1-2 minutes.
PER SERVING 191 cal., 8g fat (4g sat.
fat), 84mg chol., 359mg sod., 2g carb.
(0 sugars, 0 fiber), 28g pro.
Diabetic exchanges: 4 lean meat,
1½ fat.
 Crescent Turkey Casserole
How do you make a dinner of turkey and veggies irresistible to kids?
You turn it into a pie, of course! My version tastes classic, but thanks to
the crescent-roll shortcut, it takes hardly any time at all.
—DANIELA ESSMAN, PERHAM, MN

TAKES: 30 MIN. • MAKES: 4 SERVINGS

¹₂ cup mayonnaise 1. Preheat oven to 375°. In a saucepan, PER SERVING 453 cal., 28g fat (6g sat. fat),
2 Tbsp. all-purpose flour mix first four ingredients until smooth; 48mg chol., 671mg sod., 26g carb. (7g
1 tsp. chicken bouillon granules gradually stir in milk. Bring to a boil over sugars, 3g fiber), 22g pro.
¹₈ tsp. pepper medium heat; cook and stir until
³₄ cup 2% milk thickened, about 2 minutes. Add mixed
2 cups frozen mixed vegetables (about vegetables and turkey; cook and stir until
10 oz.), thawed heated through. Transfer to a greased
¹₂
1 cups cubed cooked turkey breast 8-in. square baking pan.
1 tube (4 oz.) refrigerated crescent 2. Unroll crescent dough and separate
rolls into eight triangles; arrange over turkey
mixture. Bake until heated through and
topping is golden brown, 15-20 minutes.
 Turkey Linguine with Tomato
Cream Sauce
I love an easy weeknight meal! This meal comes together quickly and uses up
that half block of cream cheese that ends up in the fridge. Woo hoo!
—AMY LENTS, GRAND FORKS, ND

TAKES: 30 MIN. • MAKES: 6 SERVINGS

¹₂ lb. thick-sliced bacon, chopped 1. In a Dutch oven, cook bacon over PER SERVING 510 cal., 18g fat (7g sat. fat),
1 lb. ground turkey medium-high heat until crisp. Remove to 79mg chol., 981mg sod., 54g carb. (8g
1 medium onion, chopped paper towels; discard drippings. sugars, 5g fiber), 32g pro.
2 garlic cloves, minced 2. In same pan, cook and crumble turkey
1 carton (32 oz.) unsalted chicken with onion and garlic over medium-high
stock heat until no longer pink. Stir in stock,
2 cans (14¹₂ oz. each) diced tomatoes tomatoes and salt; bring to a boil. Stir in
with basil, oregano and garlic, the linguine and half of the bacon; bring
undrained to a boil. Reduce heat; simmer, covered,
¹₄ tsp. salt until linguine is al dente, 9-10 minutes.
12 oz. uncooked linguine 3. Stir in cream cheese until melted. Let
4 oz. cream cheese, cubed stand 5 minutes. Sprinkle with parsley
¹₂ cup chopped fresh parsley and remaining bacon.
 California Burger Bowls
Burgers are a staple at our house year-round. Skip the fries, chips and bun—you won’t even miss them!
—COURTNEY STULTZ, WEIR, KS

TAKES: 25 MIN. • MAKES: 4 SERVINGS

3 Tbsp. fat-free milk 1. In a large bowl, mix milk, oats and

2 Tbsp. quick-cooking oats seasonings. Add ground turkey; mix
³ ₄ tsp. salt lightly but thoroughly. Shape into four
¹ ₂ tsp. ground cumin ½-in.-thick patties.
¹ ₂ tsp. chili powder 2. Place burgers on an oiled grill rack
¹ ₂ tsp. pepper over medium heat. Grill, covered, until
1 lb. lean ground turkey a thermometer reads 165°, 4-5 minutes
4 cups baby kale salad blend per side. Serve over salad along with
1¹ ₂ cups cubed fresh pineapple (¹ ₂ in.) remaining ingredients.
1 medium mango, peeled and thinly PER SERVING 390 cal., 19g fat (4g sat. fat),
sliced 83mg chol., 666mg sod., 33g carb. (22g
1 avocado, peeled and thinly sliced sugars, 7g fiber), 26g pro.
1 sweet red pepper, cut into strips Diabetic exchanges: 3 lean meat,
4 tomatillos, husks removed, thinly 2½ fat, 2 vegetable, 1 fruit.
sliced
¹ ₄ cup reduced-fat chipotle mayonnaise
 30 MEALS IN 30 MINUTES

Pesto Corn
Salad with
Shrimp
This recipe showcases our summer
bounty with its fresh corn, tomatoes
and basil. Spritz it with a little
lemon juice to keep the avocado
nice and green.
—DEENA BOWEN, CHICO, CA

TAKES: 30 MIN. • MAKES: 4 SERVINGS

4 medium ears sweet corn, husks

removed
¹₂ cup packed fresh basil leaves
¹₄ cup olive oil
¹₂ tsp. salt, divided
1¹₂ cups cherry tomatoes, halved
¹₈ tsp. pepper
1 medium ripe avocado, peeled and
chopped
1 lb. uncooked shrimp (31-40 per lb.),
peeled and deveined

1. In a pot of boiling water, cook sweet

corn until tender, about 5 minutes. Drain;
cool slightly. Meanwhile, in a food
processor, pulse basil, olive oil and ¼ tsp.
salt until blended.
2. Cut corn from the cobs and place in
a serving bowl. Stir in tomatoes, pepper
and remaining salt. Add avocado and
2 Tbsp. basil mixture; toss gently.
3. Thread shrimp onto metal or soaked
wooden skewers; brush with the
remaining basil mixture. Grill, covered,
over medium heat until shrimp turn
pink, 2-4 minutes per side. Remove
shrimp from skewers; serve with sweet
corn mixture.
PER SERVING 371 cal., 22g fat (3g sat. fat),
138mg chol., 450mg sod., 25g carb. (8g
sugars, 5g fiber), 23g pro.
 only
300
calories

Turkey & Pasta Ranch Salad

My easy pasta salad is loaded with four kinds of fresh vegetables. I toss everything
in classic ranch dressing so kids will want to try it—and like it!
—JULIE PETERSON, CROFTON, MD

TAKES: 25 MIN. • MAKES: 6 SERVINGS

2 cups uncooked whole wheat spiral 1. Cook pasta according to package

pasta (about 5 oz.) directions. Drain and rinse with cold
2 medium sweet peppers, chopped water; drain well.
1 medium zucchini, thinly sliced 2. Place pasta, vegetables, turkey
1 yellow summer squash, thinly sliced and parsley in a large bowl; toss with
¹₂ cup finely chopped red onion dressing and salt. Sprinkle with
2 cups cubed cooked turkey or chicken Parmesan cheese.
3 Tbsp. chopped fresh parsley PER SERVING 256 cal., 11g fat (2g sat. fat),
¹₂ cup peppercorn ranch salad dressing 50mg chol., 383mg sod., 20g carb. (4g
¹₄ tsp. salt sugars, 4g fiber), 19g pro.
¹₄ cup shredded Parmesan cheese Diabetic exchanges: 3 lean meat,
1½ fat, 1 starch, 1 vegetable.
 only
300
calories

Apple Chicken Quesadillas

My sister came up with an easy recipe that can be served as a main course or an appetizer.
People are surprised by the combination of chicken, apples, tomatoes and
corn inside the crispy tortillas—but they love it.
—STACIA SLAGLE, MAYSVILLE, MO

TAKES: 25 MIN. • MAKES: 6 SERVINGS

2 medium tart apples, sliced 1. Preheat oven to 400°. Toss together

1 cup diced cooked chicken breast first eight ingredients. Place ¾ cup
¹₂ cup shredded cheddar cheese chicken mixture on one half of each
¹₂ cup shredded part-skim mozzarella tortilla. Fold tortillas to close; secure with
cheese toothpicks.
¹₂ cup fresh or frozen corn, thawed 2. Place on a baking sheet coated with
¹₂ cup chopped fresh tomatoes cooking spray. Bake until tortillas are
¹₂ cup chopped onion golden brown, 13-18 minutes, turning
¹₄ tsp. salt halfway. Discard toothpicks. Serve with
6 flour tortillas (8 in.), warmed toppings as desired.
Optional toppings: shredded lettuce, PER SERVING 300 cal., 10g fat (4g sat. fat),
salsa and sour cream 33mg chol., 475mg sod., 38g carb. (6g
sugars, 3g fiber), 16g pro.
Diabetic exchanges: 2½ starch,
2 medium-fat meat.
 serves

Grilled Eggplant Sandwiches

This rich and cheesy vegetarian sandwich is grilled to perfection.
—JENNIFER JARAS, CORONA, CA

TAKES: 25 MIN. • MAKES: 2 SERVINGS

2 Tbsp. olive oil 1. Mix oil and garlic; brush onto cut sides HEALTH TIP Make this hearty sandwich
1 garlic clove, minced of rolls and both sides of vegetables. into a lower-calorie dish by serving it
2 ciabatta rolls, split Sprinkle vegetables with salt and pepper. open-face and eating it with a knife and
1 medium heirloom tomato, cut into 2. Grill tomato slices, covered, until fork. You’ll save more than 150 calories
¹₂-in. slices lightly browned, 1-2 minutes per side. per serving (and bring the sodium to
4 slices eggplant (¹₂ in. thick) Grill eggplant, covered, over medium below 700mg).
¹₄ tsp. salt heat, until tender, 4-5 minutes per side.
¹₈ tsp. pepper Grill rolls, cut side down, until toasted,
2 oz. fresh goat cheese, softened 1-2 minutes.
6 fresh basil leaves 3. Spread roll bottoms with goat
cheese. Top with basil, eggplant and
tomato; close sandwiches.
PER SERVING 538 cal., 21g fat (5g sat. fat),
19mg chol., 958mg sod., 81g carb. (10g
sugars, 7g fiber), 15g pro.
 30 MEALS IN 30 MINUTES

Italian Joes
on Texas
Toast
This works well for a busy day. I like
to make and freeze extra sauce.
—ASHLEY ARMSTRONG, KINGSLAND, GA

TAKES: 30 MIN. • MAKES: 8 SERVINGS

1 lb. ground beef

1 small green pepper, chopped
1 medium onion, finely chopped
3 garlic cloves, minced
¹₂
cup dry red wine or beef broth
1 can (14¹₂ oz.) diced tomatoes
¹₄
cup tomato paste
¹₄
tsp. salt
¹₈
tsp. pepper
1 pkg. (11¹₄ oz.) frozen garlic Texas
toast
8 slices part-skim mozzarella cheese

1. Preheat oven to 425°. In a skillet, cook

and crumble beef with green pepper,
onion and minced garlic over medium-
high heat until no longer pink; drain. Add
wine. Bring to a boil; reduce wine by half,
about 2 minutes. Stir in tomatoes, tomato
paste, salt and pepper; return to a boil.
Reduce heat; simmer until the mixture is
thickened, stirring occasionally.
2. Meanwhile, place Texas toast on
a foil-lined baking sheet; bake until
lightly browned, 8-10 minutes. Top with
beef mixture, then cheese; bake until
cheese is melted, 3-4 minutes.
PER SERVING 353 cal., 19g fat (7g sat. fat),
58mg chol., 626mg sod., 25g carb. (5g
sugars, 2g fiber), 22g pro.
 serves

Loaded Avocado BLT

My husband invented this twist on the classic BLT and showed me how to make it, too.
We stir Gorgonzola cheese into the avocado spread to give the sandwich some extra tang,
but if you’re not big on blue cheese, it’s also tasty without.
—LORI GRANT, KINGSPORT, TN

TAKES: 15 MIN. • MAKES: 2 SERVINGS

¹₂ small ripe avocado, peeled 1. Mash avocado with a fork; stir in
2 Tbsp. mayonnaise the mayonnaise and lemon juice. Gently
¹₂ tsp. lemon juice stir in Gorgonzola cheese.
2 Tbsp. crumbled Gorgonzola cheese 2. Spread avocado mixture over toasted
4 slices Italian bread, toasted Italian bread. Top two slices of toast with
1¹₂ cups fresh baby spinach the baby spinach, tomato, bacon and
4 tomato slices remaining slices of toast.
4 thick-sliced applewood smoked PER SERVING 420 cal., 29g fat (7g sat. fat),
bacon strips, cooked 27mg chol., 921mg sod., 27g carb. (3g
sugars, 5g fiber), 15g pro.
30 MEALS IN 30 MINUTES

Mozzarella
Beef
Roll-Ups
Kids will love helping assemble these
pizza-flavored wraps. They can add
the string cheese!
—TASTE OF HOME TEST KITCHEN

TAKES: 30 MIN. • MAKES: 6 SERVINGS

1 lb. ground beef

1 medium green pepper, chopped
¹₃ cup chopped onion
1 can (8 oz.) pizza sauce
2 oz. sliced pepperoni (about ²₃ cup)
¹₂ tsp. dried oregano
6 flour tortillas (10 in.), warmed
6 pieces string cheese (about 6 oz.)

1. Preheat oven to 350°. In a large

skillet, cook and crumble ground beef
with pepper and onion over medium-
high heat until beef is no longer pink,
5-7 minutes; drain. Stir in pizza sauce,
pepperoni and oregano.
2. Spoon ½ cup mixture across center of
each tortilla; top with a piece of string
cheese. Fold bottom and sides of tortilla
over filling and roll up.
3. Place on an ungreased baking sheet,
seam side down. Bake until heated
through, about 10 minutes.
FREEZE OPTION Cool beef mixture; wrap
each roll-up in foil and freeze. To use,
thaw overnight in fridge. Reheat
foil-wrapped roll-ups on a baking sheet
in a 350° oven until heated through. To
reheat individually, remove foil and
rewrap in paper towel. Microwave on
high until heated through, flipping once.
Let stand 15 seconds.
PER SERVING 513 cal., 25g fat (11g sat. fat),
71mg chol., 1064mg sod., 41g carb. (5g
sugars, 4g fiber), 30g pro.
 Pulled Pork Grilled Cheese
My family combined two of our favorite things: grilled cheese and pulled pork.
This recipe is fast and easy when you use a package
of pulled pork from the supermarket.
—CRYSTAL JO BRUNS, ILIFF, CO

TAKES: 30 MIN. • MAKES: 4 SERVINGS

1 carton (16 oz.) refrigerated, fully 1. Heat shredded pork according to

cooked barbecued shredded pork package directions. Stir in garlic. Layer
1 garlic clove, minced four slices of bread with cheese, onion,
8 slices country white bread pork mixture and remaining bread.
6 oz. sliced Manchego cheese or 8 slices Spread outsides of sandwiches with
Monterey Jack cheese mayonnaise.
1 small red onion, thinly sliced 2. In a large nonstick skillet, toast
¹₄ cup mayonnaise sandwiches in batches over medium-low
heat until golden brown and cheese is
melted, 2-3 minutes per side.
PER SERVING 605 cal., 29g fat (13g sat. fat),
74mg chol., 1406mg sod., 53g carb. (22g
sugars, 2g fiber), 29g pro.
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